Everything You Need To Know About Spinach

Everything You Need To Know About Spinach

Take a cue from Popeye and be sure to eat your spinach! Eating spinach cannot guarantee super strength, but it is rich in many nutrients, including beta-carotene, iron, magnesium, and vitamin K. Studies show that this dark, leafy green can help maintain good health and may reduce your risk of heart disease, some cancers, and other illnesses. Spinach is a versatile vegetable that can be tossed into a salad, sautéed in a stir-fry, used as a filling for omelets, or mixed with other ingredients to create a flavorful dip.

Buying Spinach

The most common type of spinach available in supermarkets is Savoy, but among others are baby spoon, flat or smooth-leaf, and red spinach. Fresh spinach can be purchased loose or in bags. Spinach that is sold in bags is usually prewashed, making it convenient for preparing quick meals. If you choose to buy spinach loose, select fresh green, undamaged leaves and avoid those with yellow or dark spots, wilted parts, or a sour smell. Leaves with thinner stems (typically sold as baby spinach) will usually be sweeter tasting and more tender.

Storing Spinach

Spinach can be stored in its original bag in the refrigerator for three to four days. Avoid washing spinach before storing it because the moisture can cause it to spoil quicker. If you have leftover cooked spinach, cover it well and use it the next day in an omelet.

Preparing Spinach

Loose spinach should be washed thoroughly since the leaves and stems tend to collect sand and soil. In order to clean properly, drop spinach leaves into a colander and rinse with cold water, tossing gently with your hands. Then spin the leaves in a salad spinner or dry them with a paper towel. (If you are planning to cook the spinach, do not dry the leaves because the water will help cook them.) Be sure to remove any overly thick stems for more-even cooking. While raw spinach makes a delicious salad base, some of its nutrients (like lutein and beta-carotene) are better absorbed by the body when cooked. So do use it both ways.

Here are some additional ways to enjoy spinach:

•Prepare a flavorful spinach-and-artichoke dip with part-skim ricotta
•Serve raw spinach with chopped hard-boiled egg, crumbled turkey bacon, and a vinaigrette dressing
•Sauté spinach as part of a stir-fry made with skinless, boneless chicken breast or lean beef and mushrooms
•Stuff skinless, boneless chicken breasts with chopped spinach, chopped sun-dried tomatoes, and a reduced-fat cheese, such as feta
•Add chopped spinach to macaroni and cheese made with whole-wheat macaroni and reduced-fat Cheddar
•Stir low-fat plain yogurt into chopped or puréed cooked spinach for a healthy side dish

A Final Word on Spinach

While dark leafy greens, including spinach, sometimes appear in the news when there is an E. coli outbreak, it doesn’t mean you should give up eating them altogether. Spinach and other dark leafy greens are part of a well-rounded and healthy diet. You can increase your food safety by steaming or parboiling the spinach, which will kill E. coli bacteria. However, thoroughly washing the spinach leaves and then eating them raw could still lead to foodborne illness if the spinach is contaminated. If you hear that spinach (or any other produce) has been contaminated, your best bet is to stop eating it until the issue is resolved.