Spinach is an edible, dark green leafy vegetable made famous in America by the popular 1930s cartoon Popeye the Sailorman. Spinach farmers of that time credited the fame of Popeye for a 33% boost in spinach consumption during the Great Depression! Spinach has deep historical roots that reach back far, far before Popeye first cracked a can of spinach on a screen. Spinach is a native plant of Persia (modern day Iran). It was introduced to China in the 7th century and was most likely brought to Europe around the 12th century and to the U.S. in 1806.

Spinach is a good source of vitamins K, C, A, E, B6, and potassium. By the 8th day after harvesting spinach, the crop loses half of its major nutrients. Eating freshly harvested spinach will ensure the highest nutritional value. Cooked spinach has lower levels of folate and vitamin C and higher levels of vitamin A and iron than raw spinach.

Buying & Storing

Choose spinach leaves that are rich green with no mushy, discolored, yellow, or rotten areas. Spinach should have a fresh scent and should not smell moldy or rotten. Spinach can be sold as either bunches or loosely in bags. Bagged spinach should not looks slimy. Once purchased, wash spinach by dunking the leaves in a sink filled with cold water, using your hands to swish them around and push them under. Refill the sink and repeat as necessary to remove all soil and garden pests. Lift the spinach leaves from water and allow to dry in a colander or salad spinner, or gently pat dry with clean towels.

To store spinach, wrap in a damp towel or place in a plastic bag and refrigerate, preferably in a crisper drawer, for up to 1 week. Leaves will wilt if allowed to dry out, so replace the damp paper towel as needed. Baby or small leaf spinach can be stored in a plastic bag “puffed-up” by blowing air into the bag before twisting it closed, placed in a refrigerator. For long-term storage, spinach can be frozen. Wash and drop the leaves in boiling water for 1-2 minutes. Remove from the water and rinse under cold water or put in an ice bath to stop its cooking. Drain, let dry, and pack into airtight containers or freezer bags.

Cooking

Raw – Chop or leave whole for a traditional leafy salad base then top with any number of creative options. Slice to top tacos or pizza. Add to quiche, omelets, sauces, and more.

Sauté – Sauté in a skillet or sauté pan with oil, salt, and pepper until spinach has just started to go limp. Remove it from heat immediately. Season with spices, cheese; add to pasta, rice, grits, or sauces; or layer with feta, olive oil, lemon juice, and phyllo dough then bake to make Greek Spanakopita.

Microwave –  Wash, chop, and place damp leaves in a quart baking dish. Cover, and cook on high until tender (approximately 5-8 minutes), stirring every 3 minutes. Let stand, covered, for 2 minutes. Season with your favorite mix like lemon juice, parmesan cheese, and garlic powder. 

Steam – Place leaves in a pot with a steamer basket about an inch of boiling water. Steam approximately 2 minutes. It is ready when the leaves are a vibrant green and limp but still retain some texture.

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