Spinach is believed to be of Persian origin and introduced into Europe in the 15th century. Since the early 19th century, spinach has been a versatile and commonly used vegetable in the United States. Eating and preparing spinach is simple and easy, since it tastes good raw or cooked. Spinach can be found fresh, frozen, or canned; it can be easily incorporated into many dishes. Its versatility makes it easy to serve raw in salads or sandwiches or as a complement to soups, meat, fish, or other vegetable dishes. In addition to being tasty, spinach’s popularity stems from its high nutritional value. Not only is spinach low in calories, it is also a good source of iron and essential nutrients such as vitamins A and C, minerals, and fiber. Spinach also contains 3 grams of protein per serving.

Selection

At the supermarket, you can find spinach packaged fresh, canned, or frozen. Fresh spinach is usually found loose or bagged. For the best quality, select leaves that are green and crisp, with a nice fresh fragrance. Avoid leaves that are limp, damaged, or spotted. If you are in a rush, grab a bag of fresh, pre-washed spinach. The ready-to-eat packaging makes it easy to be on the go and still stay healthy.

Storage

Fresh spinach should be dried and packed loosely in a cellophane or plastic bag and stored in the refrigerator crisper. If stored properly, it should last 3 or 4 days.

Varieties

Flat or Smooth Leaf - Flat or smooth leaf spinach has unwrinkled, spade-shaped leaves that have a milder taste than the savoy. This variety is commonly used for canned and frozen spinach as well as for soups, baby foods, and other processed foods.

Savoy - Savoy has crinkly, dark green curly leaves. The texture is different from the flat leaf but tastes equally as good. Look for fresh bunches of savoy at your local market.

Semi-Savoy - Increasing in popularity is the semi-savoy variety, which has slightly curly leaves. The slightly curly leaves have a similar texture to the savoy leaves but are easier to clean. This variety is usually sold fresh. It is also found in processed foods.

Fresh spinach is available all year. Major supplies come from Texas and California where it grows as a cool winter crop.

Preparation

Spinach grows in sandy soil, so wash it thoroughly to get rid of the grainy, sandy particles. Make sure to tear off the stem. Separate the leaves, and place them in a large bowl of water. Gently wash leaves, and let the sand drift to the bottom of the bowl. Remove leaves from the water, and repeat the process with fresh water until the leaves are clean.

If spinach is to be eaten raw, dry it completely by using a salad spinner or by blotting it with paper towels. Slightly damp spinach can be steamed or microwaved without adding any additional water.

Blanching
Drop leaves into a large pot of boiling water. Once the leaves slightly wilt, drain and squeeze out excess moisture. This method is used to quick-cook spinach or to prepare it for sautéing, braising, or stuffing, and usually takes 2 to 5 minutes.

Microwaving
This method can be used instead of blanching. Place washed, slightly wet spinach in a microwavable dish, loosely cover, and cook until tender (4 to 7 minutes for ½ pound of spinach).

Sautéing
Blanched spinach can be sautéed quickly with a quick spray of oil. If cooked in a non-stick pan, only a spray is needed for several cups of chopped spinach. Try adding some garlic for flavor.

Steaming
If you plan to steam the spinach, do not dry leaves after washing. Steamed spinach makes a great side dish and usually takes only 5 to 10 minutes.

Recipes

Chicken Florentine
Serves 4. Each serving is equal to one and one-half 5 A Day servings

Ingredients

4 cups firmly packed baby spinach leaves, washed with stems removed, or 1 (10 oz) package frozen, chopped spinach
1 tsp dried thyme leaves, crushed or 2 tsp fresh
1 Tbsp olive oil
2 cloves garlic, peeled and chopped
½ cup finely chopped onion
1 Tbsp flour
1 cup low-sodium chicken broth
4 grilled or roasted skinless chicken breasts, shredded or chopped
2 lemons, to yield 2 Tbsp grated lemon peel and 4 lemon wedges for garnish

Place spinach in a large skillet over medium heat. Cover and cook until fresh spinach is wilted or frozen spinach is heated through. Spinach should have a dark, rich green color. Do not overcook, or the spinach will change color. Remove spinach, and drain well.

In the same skillet, heat thyme with oil, garlic, and onion. Sauté until onion is transparent. Stir in flour until it disappears. Add broth and stir continuously until a thickened sauce is formed. Return chopped spinach to sauce and mix well. Heat and adjust seasonings, if desired.

Stir half the chicken into sauce. To serve, spoon equal amounts in four small casseroles. Top each with equal portions of remaining chicken and ½ Tbsp grated lemon peel. Place in preheated 300º F oven for 10 minutes. Serve piping hot with a lemon wedge.

Nutritional analysis per serving: Calories 220, Fat 7g, Saturated Fat 1.5g, Calories From Fat 29%, Carbohydrates 8g, Cholesterol 75mg, Fiber 3g, Sodium 150mg.

Spinach and Crab Dip
Serves 8. Each serving is equal to one 5 A Day serving

Ingredients

2 (10 oz.) packages of frozen, chopped spinach
1 cup non-fat sour cream
1 cup non-fat mayonnaise
¼ cup onion, minced
4 ounces imitation crabmeat
2 cups assorted colorful raw vegetables for dipping

Thaw spinach, and pat dry. Combine spinach with remaining ingredients, and stir. Cover and refrigerate for at least an hour before serving with colorful raw vegetables. 

Nutritional analysis per serving:  102 Calories, Fat 1g, Calories From Fat 11%, Carbohydrates 16g, Protein 5g, Cholesterol 62mg, Fiber 1g, Sodium 411mg.

Emerald Spinach Soup with Tomato
Serves 6. Each serving is equal to two and one-half 5 A Day servings

Ingredients

1 large onion, chopped
1 clove garlic, peeled and crushed
4 stalks celery, chopped
1 tsp ground cumin
6 cups firmly packed leaf spinach or 2 (10 oz) packages frozen leaf spinach
2½ cups low-sodium chicken broth diluted with 1½ cups water
1 tsp dry oregano leaves, crushed
2 cups diced tomatoes

If you’re using fresh spinach, remove any large stems and wash thoroughly.

In deep, heavy soup pot over medium heat, place onion, garlic, celery, and cumin with olive oil. Stir and sauté for about 5 minutes.

Add spinach to pan. Stir well. Lower heat and cover. Allow all vegetables to steep until spinach is wilted and partially cooked. If you’re using frozen spinach, cooking will take a bit longer. Add chicken broth with oregano and bring to a low boil. Gently cook, covered, 20 to 25 minutes.

Blend soup mixture (1½ cups at a time) in blender or food processor until smooth. Return entire soup mixture to pan, and reheat. Soup will be a rich green color. Just before serving, add 1¾ cups diced tomato and heat. Season to taste with salt and pepper, if desired. Tomato should be hot but not truly cooked.

To serve, ladle hot soup into warm bowls and garnish with an optional dollop of fat-free sour cream and reserved ¼ cup diced tomatoes. Serve hot.

Nutritional analysis per serving (without sour cream): Calories 97, Fat 2g, Calories From Fat 19%, Carbohydrates 10g, Protein 9g, Cholesterol 1mg, Fiber 3g, Sodium 443mg.

Creamy Spinach Soup
Serves 4. Each serving is equal to one 5 A Day serving.

Ingredients

5 oz frozen spinach
1 large baking potato (8 oz), peeled and thinly sliced
4 scallions, coarsely chopped
2 garlic cloves, chopped
1 cup low-sodium chicken broth diluted with 1-1/4 cups water
¼ tsp pepper
1/8 tsp salt
¾ cup low-fat (1%) milk
1 tsp unsalted butter
2 Tbsp grated Parmesan cheese

In a large saucepan, combine spinach, potato, scallions, garlic, diluted broth, pepper, and salt. Cover and bring to a boil over high heat. Then reduce heat to medium-low, and simmer until potato is tender, about 15 minutes.

Transfer solids to food processor or blender and process to a smooth puree. Return puree to saucepan. Stir in milk and butter and warm soup over medium heat, stirring frequently.

Ladle soup into bowls and sprinkle with Parmesan.

Nutritional analysis per serving: Calories 108, Fat 3.6g, Calories From Fat 30%, Carbohydrate 15g, Protein 5g, Cholesterol 8mg, Fiber 2.2g, Sodium 433mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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