Wild spinach originated from central and southwestern Asia (ancient Persia) and is still gathered wild there. It spread to Nepal and China and ultimately to the Mediterranean with the Arab conquest of Spain in the 700s. When spinach reached France and Italy it became popular and is found in many recipes today. Sephardic Jews from the Mediterranean still use spinach in a popular dish served on Shabbat.
There are several types or varieties of spinach available in the marketplace today. Savoy and semi-Savoy that have crinkled leaves and the flat-leafed varieties are a few of the more common types. Also available is baby spinach that has smaller leaves and possibly a more tender texture. Whether cooked or raw, spinach is a powerhouse of nutrient density. Spinach belongs to the same plant family as beets, Swiss chard, amaranth and quinoa.
Peak Time: Year round
Average Price: $1.39 per bunch
Tips for Selection and Storage: Most fresh spinach is available either in bunches or trimmed in 10 or 12 ounce bags. For both types, choose spinach with small leaves that are dark green in color and crisp looking. Avoid those with any signs of yellowing, wilt or rot. Bunch spinach will still have the thicker stalks attached and may stay fresher longer.
Allow about 1/3 to 1/2 pound of spinach per person when it is to be cooked and about ¼ pound per person for a salad. It is best to separate layers of spinach leaves with paper towels in a plastic bag or storage container. This keeps leaves from getting too wet and decaying. Spinach kept this way can last a week or so in the refrigerator.
Tips for Preparation: Carefully wash spinach to remove any traces of sand or dirt even if the package states it is pre-washed. The best method to remove sand and grit from leafy vegetables like spinach is to place it in a bowl of water and gently move the leaves around. The water should be changed and the process repeated until all traces of sand have been removed. The leaves can be removed from the stems if desired by folding the leaf at the rib and gently pulling apart with the fingers.
Fresh spinach can be used in salads alone or in combination with other salad greens. It can also be cooked by steaming or sautéing and served with butter, cream sauces, and other seasonings for casseroles, quiches, pasta dishes, dips, egg dishes like frittatas, stuffing, etc. Cooked spinach is also used as a major ingredient in dishes labeled Florentine. You can easily substitute frozen spinach in cooked recipes since the flavor holds up to freezing. There may be fewer B vitamins in frozen spinach but other nutritional benefits are not compromised.
Nutritional Highlights: Spinach is a superfood with excellent sources of vitamins A, K and E, B vitamins,
and the minerals magnesium, iron, calcium, potassium, manganese, and copper. It is a good source of phosphorus, zinc, selenium, omega 3 fatty acids, and dietary fiber. In addition to the anti-inflammatory functions of vitamins A, E, K, and B vitamins, the minerals iron, copper, zinc, selenium, and omega 3 fatty acids, spinach has an amazing array of phytonutrients that are anti-inflammatory. Flavonoids and carotenoids have anti-inflammatory benefits especially within the digestive tract by protecting the nitric oxide produced nitrates in spinach. Nitric oxide benefits cardiovascular health.
For a recipe for slow cooker spinach and artichoke dip, click here.
