Four Amazing Spinach Recipes

The following spinach recipes will give you some delicious options for using the harvest you worked so hard to produce.

Easy Spinach Salad

1 lg. bunch of spinach
1 sm. onion, chopped
1 (8 oz.) can mushrooms
1 hard-boiled egg
1/3 c. Parmesan cheese
1/3 c. safflower oil
1/4 c. sugar
2 tbsp. vinegar (cider)

Thoroughly wash spinach but do not soak. Remove stems and gently tear large leaves into bite-size pieces. Pat dry before tearing. In large bowl put spinach, mushrooms, chopped egg, Parmesan cheese and onion. Toss gently. Blend oil, sugar and vinegar. Beat with egg beater until mixture becomes thick and milky color. Pour dressing over salad and toss. Serve immediately.

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Dilled Spinach

1/2 tb xtra virgin olive oil
1 Garlic clove, minced
1 sm Onion, chopped, or
1 bn Green onions, chopped
1 Yellow crookneck squash, cut into bite-size pieces
1 pound fresh rinsed spinach leaves, stems removed
1/2 bn fresh dill, stemmed and finely chopped
1/2 Lemon

Heat xtra virgin olive oil in a skillet; saute garlic 15 seconds. Add onions and cook until wilted. Add squash and saute. Add spinach and dill and stir to mix well. Cover and cook over medium heat until heated through. Squeeze juice of 1/2 lemon over all before serving.

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Spinach Salad with Mushrooms and Bean Sprouts

1 Bunch fresh spinach
1/2 lb Fresh mushrooms
1/2 lb Fresh bean sprouts

Dressing:
1/2 c xtra virgin olive oil
2 ts Soy sauce
1 Lemon; juice of
1 ts Prepared mustard
1/2 ts Paprika
1/2 ts Salt
1/2 ts Pepper

Wash spinach, mushrooms & bean sprouts. Pat dry or allow to drain. Arrange on salad plate. Combine dressing ingredients & blend with a wire whip. Spoon dressing over each salad.

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Spinach Salad with Fruit and Honey

8 cups loosely packed fresh spinach leaves
2 cups cantaloupe balls
1 1/2 cups halved fresh strawberries
2 tablespoons seedless raspberry jam
2 tablespoons raspberry white wine vinegar
1 tablespoon honey
2 teaspoons xtra virgin olive oil
1/4 cup chopped macadamia nuts

Combine spinach, cantaloupe balls, and strawberry halves in a large bowl; toss gently.

Combine jam, raspberry white wine vinegar, honey and xtra virgin olive oil in a small bowl; stir with a wire whisk until blended.

Drizzle over spinach mixture, and toss well.

Sprinkle with nuts. Yield: 6 servings (serving size: 1-1/3 cups).

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Make sure to check out our other posts about spinach…

Picking (harvesting) Spinach

Spinach Has High Nutritional Value

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Picking (harvesting) Spinach

Depending on your desired leaf-size and tenderness spinach can be harvested at any stage. Many of the different spinach varieties will be ready for you to harvest anywhere between 40 to 50 days after seeding. The smaller the plants the more tender they will be. It is very important to make sure to harvest spinach before the plant starts to bolt or make a flower shoot.

: Image via Wikipedia

Spinach can easily be harvested two or three times if only the leaves are cut. This will force new leaves to form from the center or the plant. Cutting the outside leaves about half way down the stem is the best method. If the entire plant is cut at the soil level, new leaves will not form. You should only cut spinach when dry and then immediately refrigerate in an airtight container or plastic bag to preserve freshness. Do not store spinach wet or it will quickly deteriorate.

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Spinach Nutrition Value

Spinach has a high nutrition value and is believed to have originated in Persia and was introduced into Europe in the 15th century. Since the early 19th century, spinach has been a versatile and commonly used vegetable in the United States. Eating and preparing spinach is simple and easy, since it tastes good raw or cooked. Spinach can be found fresh, frozen, or canned; it can be easily incorporated into many dishes. Its versatility makes it easy to serve raw in salads or sandwiches or as a complement to soups, meat, fish, or other vegetable dishes.

In addition to being tasty, spinach’s popularity stems from its high nutritional value. Not only is spinach low in calories, it is also a good source of essential nutrients such as vitamins A and C.

Selecting spinach

At the supermarket, you can find spinach packaged fresh, canned, or frozen. Fresh spinach is usually found loose or bagged. For the best quality, select leaves that are green and crisp, with a nice fresh fragrance. Avoid leaves that are limp, damaged, or spotted. If you are in a rush, grab a bag of fresh, pre-washed spinach. The ready-to-eat packaging makes it easy to be on the go and still stay healthy.

Storing spinach

Fresh spinach should be dried and packed loosely in a cellophane or plastic bag and stored in the refrigerator crisper. If stored properly, it should last 3 or 4 days.

Spinach varieties

Flat or Smooth Leaf
Flat or smooth leaf spinach has unwrinkled, spade-shaped leaves that have a milder taste than the savoy. This variety is commonly used for canned and frozen spinach as well as for soups, baby foods, and other processed foods.

Savoy
Savoy has crinkly, dark green curly leaves. The texture is different from the flat leaf but tastes equally as good. Look for fresh bunches of savoy at your local market.

Semi-Savoy
Increasing in popularity is the semi-savoy variety, which has slightly curly leaves. The slightly curly leaves have a similar texture to the savoy leaves but are easier to clean. This variety is usually sold fresh. It is also found in processed foods.

Fresh spinach is available all year. Major supplies come from Texas and California where it grows as a cool winter crop.

Preparing spinach

Special Note
Iron and calcium in plant foods are not highly absorbed by the body. Spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the absorption of these minerals. To improve iron absorption, spinach should be eaten with vitamin C-rich foods such as orange juice, tomatoes, or citrus fruit.

Spinach grows in sandy soil, so wash it thoroughly to get rid of the grainy, sandy particles. Make sure to tear off the stem. Separate the leaves, and place them in a large bowl of water. Gently wash leaves, and let the sand drift to the bottom of the bowl. Remove leaves from the water, and repeat the process with fresh water until the leaves are clean.

If spinach is to be eaten raw, dry it completely by using a salad spinner or by blotting it with paper towels. Slightly damp spinach can be steamed or microwaved without adding any additional water.

Blanching spinach
Drop leaves into a large pot of boiling water. Once the leaves slightly wilt, drain and squeeze out excess moisture. This method is used to quick-cook spinach or to prepare it for sautéing, braising, or stuffing, and usually takes 2 to 5 minutes.

Microwaving spinach
This method can be used instead of blanching. Place washed, slightly wet spinach in a microwavable dish, loosely cover, and cook until tender (4 to 7 minutes for ½ pound of spinach).

Sautèing spinach
Blanched spinach can be sautèed quickly with a quick spray of oil. If cooked in a non-stick pan, only a spray is needed for several cups of chopped spinach. Try adding some garlic for flavor.

Steaming spinach
If you plan to steam the spinach, do not dry leaves after washing. Steamed spinach makes a great side dish and usually takes only 5 to 10 minutes.

Cooked Spinach Nutrition

Serving Size 1/2 cup (90g) Amounts Per Serving % Daily Value
Calories 20
Calories from Fat 0
Total Fat 0g 0%
Sodium 65mg 3%
Total Carbohydrate 3g 1%
Dietary Fiber 2g 7%
Sugars 0g
Protein 3g
Vitamin A 190%
Vitamin C 15%
Calcium 10%
Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Raw Spinach Nutrition

Serving Size 1/2 cup, chopped (30g)Amounts Per Serving % Daily Value
Calories 5
Calories from Fat 0
Total Fat 0g 0%
Sodium 25mg 1%
Total Carbohydrate 1g 0%
Dietary Fiber 1g 4%
Sugars 0g
Protein 1g
Vitamin A 60%
Vitamin C 15%
Calcium 2%
Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.

Sources: FruitsandVeggiesMatter.gov

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