April’s Second Veggie-in-the-Spotlight: Spinach

23 03 2009



When is Spinach in Season?
Spinach is best from April to September.

How to Buy
Look for bright leaves and a fresh smell. Avoid anything even slightly yellow or slimy.

How to Store
Keep spinach in the salad drawer, but NEVER wash before storing it – it will get very soggy!

Spinach leaves are a rich source of vitamins and minerals, particularly vitamin K, calcium, folic acid and antioxidants. It is a good source of iron, but not as good as Pop-Eye would have us believe! 1 cup of lightly cooked spinach contains 1/3 of a woman’s recommended daily intake of iron, but a cup of cooked spinach is a lot of spinach!

Spinach Secrets
Spinach originated in Iran and didn’t arrive in Europe until the 11th Century. It was imported to Spain and when it arrived in Britain, it was known as the “Spanish Vegetable”.

Like tomatoes, lightly cooking spinach makes it easier for the body to absorb the nutrients it contains. For example, 1 cup of cooked spinach contains 10 times your daily requirement of Vitamin K, 6 times the amount of raw spinach.

How to Prepare Spinach
The absolute key with spinach is to wash it well. It tends to pick up grit and soil and nothing spoils a dish as easily as lumps of gravel in your lasagne!

If you’re going to eat spinach raw in a salad, or if you’re going to saute it, then once it’s washed you need to pat it dry again.

How to Cook Spinach

new recipe

new recipe

Check out this brand new recipe:

Tom’s Breakfast Spinach Special
Let us know how you feel about spinach using the comments box down there, and if you try the new recipe, perhaps you’d send us a photo? We were so hungry we ate it before we remembered to take its picture!




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