Nutritional Value & Health Benefits
Nutrition Facts (1 cup)
Dietary fiber 1 grams
Protein 1 grams
Carbohydrates 1 g
Vitamin C 8 mg
Calcium 30 mg
Selection & Storage
Look for fresh, dark green leaves. Avoid wilted leaves. Store spinach leaves in a plastic bag with a damp paper towel for up to 4 to 5 days. If being used for a cooked dish, you can steam or microwave it upon returning from market, but make sure to cool it thoroughly in cold water and squeeze it dry. This method takes up much less space in the refrigerator and will make meal prep easier later.
Preparation & Serving
Spinach can be eaten raw or cooked. Remove any large, tough stems from the leaves. Fill up a bowl or sink with lukewarm water and soak the leaves for several minutes to remove dirt. Drain the water and rinse under a stream of cold water. Lay the leaves on a paper towel to remove excess water.
Raw: Spinach leaves make a great salad. Leave the leaves whole or tear them into smaller pieces. You can add spinach leaves to hot soups, pastas, and stews right before serving; they will wilt and add lovely color and flavor.
Sauté: Heat 1-2 tablespoons of olive oil in a skillet, and add garlic to taste. Simmer. Add the spinach and toss until coated in oil, turning or flipping often. Cover the pan with a lid and let sit for 1 minute, remove the lid, toss spinach, and cover for 1 minute. Drain any moisture, add seasonings, and serve.
Steam: Fill a pan with about 2 inches of water and place the steamer basket inside. Bring to a boil and add the spinach. Cover the pan and reduce to a simmer. Steam for about 2 minutes or until wilted. Place spinach in a serving bowl and toss with lemon, oil, and salt to taste.
Microwave: Place spinach in a microwave-safe bowl with 2 tablespoons of water and cover. Cook at 1 minute intervals until completely wilted.