A little history: This popular leafy green originated in the Middle East and was eventually brought to the United States by the Spaniards. Popeye the sailor is known for his love of the iron-rich, vitamin-packed food. The cartoon hero was credited with saving the spinach industry in the 1930s, so much so that Crystal City, TX―self-proclaimed spinach capital of the world―erected a statue in his honor.
What it looks like: You will find its dark green leaves to be either curled or smooth, depending on the variety. The New Zealand variety is smaller, with flat, fuzzy, spade-shaped leaves. Spinach tends to have a slightly bitter taste.
Selection tips: Pick crisp, dark green leaves without too much of a stem. Avoid bunches that are limp, damaged, or yellowing. One pound of spinach (or a 12-ounce package) should be enough for two nice servings.
Storage tips: It provides the best taste if eaten immediately, but it may be refrigerated for up to three days. Spinach also comes canned and frozen; it freezes quite well. Since it is usually grown in sandy soil, it needs to be thoroughly washed before it is consumed (unless you prefer a gritty taste). Submerge the leaves in lukewarm water and then rinse a few times with cold water for best results. Even prewashed and bagged spinach may need a brief rinsing.
How to eat them: There is a variety of ways to enjoy this great vegetable. It can be served raw in a fresh, crisp salad or cooked (try boiling, sautéing, or blanching). For fullest flavor, cook only until it begins to turn limp. It also works well as an ingredient in casseroles, quiches, soups, and other concoctions. Dishes that use spinach as a main ingredient may be followed by the phrase a la florentine.
Peak growing season: Fresh spinach is available year-round.
Health benefits: Spinach is a rich source of vitamins A and C, calcium, iron, and potassium. However, its nutritional value is somewhat inhibited by the oxalic acid it contains, which may curtail the absorption of calcium and iron. While this does not affect calcium absorption from other foods cooked with spinach, you may want to get your calcium from additional sources.
Nutritional info (1 cup, raw): 7 calories, 0.8 grams of fiber, 0.9 grams of protein, 0.1 grams of fat (0.0 saturated), 24 milligrams of sodium, and 0 cholesterol.
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