Spinach is a leafy green best known in popular culture for giving cartoon character Popeye his superhuman strength. Popeye's popularity was credited with increasing U.S. consumption of spinach to such a degree that in 1937, the spinach-producing community of Crystal City, Texas, erected a statue of the animated sailor. To this day, spinach is one of the most popular leafy greens in North America, and for good reason – it's a delicious, nutritious and versatile ingredient.
Selection and storage
As with all plant foods, the fresher the spinach, the higher its concentration of nutrients and antioxidants, so it's best to eat it straight from the store – especially considering the amount of time it may have taken to get from the field to the produce section in your local supermarket. If possible, buy fresh local spinach for the best health benefits, not to mention the best flavour – or better yet, grow it in your garden.
Select greens that are bright and fresh-looking, not wilted or slimy – be careful when buying prebagged spinach to inspect it properly. When buying spinach in bunches, wash it thoroughly to get rid of any grit, then dry before storing in the fridge for up to a few days.
Nutrition
Canada's Food Guide advises eating green veggies every day, and spinach is an excellent choice, as it is high in fibre, antioxidants and a number of vitamins and minerals, including folic acid, which "can slash your risk of heart disease and Alzheimer's as well as reduce your risk of having a baby with neural tube defects during pregnancy," according to Liz Pearson and Mairlyn Smith, authors of Ultimate Foods for Ultimate Health (Whitecap Books, 2007). Its iron content, however, while relatively high for a vegetable, isn't nearly as high as popular culture suggests, as much of it is bound up with a chemical called oxalic acid that makes it indigestible.
One of spinach's lesser-known benefits is its high levels of lutein and zeaxanthin, compounds that maintain levels of macular pigment in our eyes. "Experiments have shown that eating spinach can help to prevent a debilitating eye disease called age-related macular degeneration," explains Jill Fullerton-Smith, author of The Truth About Food (Bloomsbury, 2007). In fact, she adds, "some studies have suggested that people who already have the disease can ease their symptoms simply by increasing their intake of leafy vegetables."
To get the most out of spinach, cook it lightly (steaming is better than boiling) and be sure not to overcook. Serve with a drizzle of olive oil or another healthy fat to help your body better absorb the nutrients.
Preparation
Spinach can be eaten raw or cooked; boiled, steamed, sautéed or wilted, it's a delicious addition to your meals. If you're buying spinach in bunches, be careful to wash it carefully to remove all the grit; The Joy of Cooking suggests swishing it in a sinkful of cold water, then lifting it out, changing the water and repeating as necessary. Buying prewashed spinach makes things a lot easier, but it doesn't hurt to give it an extra rinse at home to be sure it's clean. Frozen spinach is another option for when it's out of season.
Recipes
Below is just a sampling of the myriad ways you can serve this nutritious green.
• Spinach and Walnut Stir-Fry
• Spinach Pesto with Fusilli, Goat Cheese and Peppers
• Mushroom Spinach Tomato Frittata with Feta
• Grapefruit, Avocado and Spinach Salad with Papaya Dressing
• Chicken in Spicy Spinach Sauce
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