How to Use Spinach
What do you think of when you hear the word ‘spinach’? Maybe you remember that mushy green stuff on your plate from when you were a kid. Or maybe you think of Popeye getting his strong muscles after eating it. Whatever comes to mind, it may be time to try it again!
Spinach is a healthy, leafy green vegetable that can be used in many ways and is packed with a powerful nutritional punch. You eat it raw in a salad, mix it into eggs, or add frozen spinach to a smoothie. There is something for everyone! Spinach is in season from November through May, so there is plenty of time to give it a try [1]!
Will spinach really give me strong muscles?
While Popeye made spinach seem like the secret to big muscles, that idea is a bit of stretch. Spinach is not high in protein, so the short answer is no; spinach alone will not give you strong muscles. However, spinach is packed with important vitamins and minerals [2], making it a super healthy choice! You can pair it with protein-rich foods such as chicken, eggs, and many others!
- Just one cup of spinach provides all the vitamin K you need daily! Vitamin K is important for blood clotting, keeps your bones strong, and may have positive effects on heart health [3].
- Vitamin C is a powerful antioxidant that strengthens your immune system, helps wounds heal, and prevents chronic diseases [4].
- Vitamin A supports healthy vision and helps with growth and development [5].
- Folate is very important for moms to consume in the early stages of pregnancy to prevent birth defects [6].
Selection
- When choosing spinach, look for a dark green color and avoid yellowing or wilting leaves [2].
- You may also see baby spinach or mature spinach at the grocery store. Both are nutritious but differ in taste and texture. Baby spinach is harvested earlier, so it has a milder taste and texture, making it great for eating raw in a salad. Mature spinach has a stronger flavor and firmer texture, which works well in cooking. When deciding which type to pick, consider what you plan to use it for [2].
Cleaning and Storing
- Store spinach in the refrigerator, unwashed. It can be stored for 3-5 days or until it shows signs of decay like yellowing or sliminess [2].
- To clean spinach, fill a large bowl with water and place your spinach in the bowl. Swish the spinach in the water to help remove dirt from the leaves. Do not let the spinach soak; it may wilt and lose nutritional value. After thoroughly washing your spinach, lift it out of the water and dry it well using a salad spinner or clean towel [2].
- Make spinach last longer by storing it in the freezer. Frozen spinach can be stored for 8-12 months. Click here for more information about freezing spinach. [7]
Cooking
Spinach can be prepared in many different ways! You can boil, steam, braise, sauté, stir-fry, or even eat it raw!
Boiled
Boiling spinach is a classic and easy way to prepare this vegetable. Try this lemon spinach for a nutritious side dish
Sauteed
Another classic way to prepare spinach is by sautéing it! Give this garlicky sauteed spinach recipe a try!
Eaten raw in a salad
Spinach makes a great base for a fresh salad. Try this spinach and pecan salad with lemon vinaigrette !
Baked in a frittata
Spinach is a great vegetable to add to a frittata .
Are you feeling more inspired to start including spinach in your diet? Check out our blog and recipe pages to learn more about seasonal vegetables and how to use them!
- https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
- https://medlineplus.gov/ency/article/002404.htm#:~:text=Vitamin%20C%20is%20needed%20for,wounds%20and%20form%20scar%20tissue
- https://ods.od.nih.gov/factsheets/VitaminA-Consumer/#:~:text=Vitamin%20A%20is%20a%20fat,and%20other%20organs%20work%20properly
- https://ods.od.nih.gov/factsheets/Folate-Consumer/
Published on November 25th, 2024
Kaylee Gallatin, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team