Spinach Facts and Recipes

Spinach is a native plant of Persia and was introduced to China in the 7th century.

Spinach is a member of the goose-foot family and is closely related to beets and chard.

Spinach is of the highest quality when eaten fresh. It loses nutritional properties every day after picking. Refrigeration can slow the deterioration but even doing that does not prevent half of the major nutrients from being lost by the eighth day after harvest.

There are advantages to both cooking spinach and eating it raw. While cooking spinach reduces Vitamin C and folate levels, it boosts beta-carotein and lutein bioavailability at the same time. Lightly steaming spinach will help preserve nutrients. Best option is to maybe alternate both cooked and raw.

There are many different varieties of spinach, these are some of the main types:

Savoy (Dark green, crinkly and curly leaves. Commonly found in supermarkets.)

Flat/smooth leaf spinach (Most commonly used for canned and processed spinach products.)

Semi-savoy (Hybrid variety with slightly crinkled leaves. It has the same texture as savoy, but is esier to clean.)

Baby spinach leaves are soft and tender in texture and are flat, spade-shaped . Unlike mature spinach varieties that generally require blanching to mellow the bitter taste, baby spinach has a very clean and mild flavor. Unlike other spinach varieties baby spinach is not gritty or sandy and the stems do not need to be removed.

Spinach Recipes

Spinach And Pasta Salad Recipe

Ingredients
9 ounce package linguine
7 ounce package pesto with basil
5 cups shredded fresh spinach leaves
1 cup chopped fresh tomato
1 cup halved thinly sliced red onion
1/4 cup pine nuts toasted
3 tablespoons lemon juice
1/4 teaspoon salt

Directions
1.Cook linguine according to package directions then rinse and drain.
2.Combine pasta, spinach, tomato, onion and pine nuts in large bowl.
3.Combine pesto, lemon juice and salt in small bowl then add to pasta and toss well.
4.Serve immediately or refrigerate.

grouprecipes.com

Spinach and Cheese Recipe

Ingredients:
3 medium eggs, beaten.
20 oz of frozen chopped spinach.
4 oz of cheddar cheese, grated.
1 cup of cottage cheese.
¼ cup of butter, softened.
2 teaspoons of flour.
Salt and pepper.

Preparation Instructions:
Cook the spinach as directed on its packaging, then drain.
Mix the spinach, cottage cheese, cheddar, butter, eggs, flour, salt and pepper in a bowl and mix throughly.
Spoon into a greased baking dish and Bake at 350°F (175°C) for 50-60 minutes.

spinachrecipes.org

Spinach Dip Recipe

1 cup safflower mayonnaise
1 bunch freesh spinach, chopped
1 cup chopped green onion
1 cup plain non-fat yogurt
1 teaspoon fresh lemon juice
2-3 drops Tabasco auce
ground pepper to taste
1 cup chopped fresh parsley

Put mayonnaise in a blender; add spinach and green onion.
Blend for 2-3 minutes.
Spoon into medium size bowl; fold in the yogurt and remaining ingredients, except parsley.
Chill
Just before serving, add parsley.

cooks.com

• different varieties of spinach
• how to preserve spinach leaves]]> http://jeannecacciasilva.com/2009/11/spinach-facts-and-recipes/feed/ 1 http://jeannecacciasilva.com/2009/06/four-amazing-spinach-recipes/ http://jeannecacciasilva.com/2009/06/four-amazing-spinach-recipes/#comments Fri, 19 Jun 2009 13:17:55 +0000 Jeanne http://jeannecacciasilva.com/?p=1329 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. ****** 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. ****** 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. ****** 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). ****** Make sure to check out our other posts about spinach… Picking (harvesting) Spinach Spinach Has High Nutritional Value
  
  ]]>

  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.

  ******

  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.

  ******

  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.

  ******

  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).

  ******
  Make sure to check out our other posts about spinach…

  Picking (harvesting) Spinach

  Spinach Has High Nutritional Value

  

  Related Posts:

  • Spinach Recipe
  • Spinach Facts and Recipes
  • Turkey and Spinach Salad Recipe
  • Lettuce Recipe
  • Four Amazing Beet Salad Recipes
  ]]> http://jeannecacciasilva.com/2009/06/four-amazing-spinach-recipes/feed/ 1 http://jeannecacciasilva.com/2009/06/turkey-and-spinach-salad-recipe/ http://jeannecacciasilva.com/2009/06/turkey-and-spinach-salad-recipe/#comments Tue, 16 Jun 2009 11:35:59 +0000 Jeanne http://jeannecacciasilva.com/?p=1280 Turkey and Spinach Salad Recipe Ingredients: 8 cups fresh spinach 8 ounces cooked turkey, cubed 2 grapefruit peeled and sectioned 2 oranges peeled and sectioned 1/4 cup orange juice 2 tablespoons extra virgin olive oil 1 teaspoon honey 1/2 teaspoon poppy seeds 1/4 teaspoon salt 1/4 teaspoon dry mustard 2 tablespoons sliced almonds Preparation: Place spinach, turkey, grapefruit and oranges into a large bowl. Dressing: Mixing the dressing requires using a screw top jar or other air tight container where you will combine orange juice, extra virgin olive oil, honey, poppy seeds, salt and dry mustard. Cover and shake well. Pour dressing over salad and toss gently. Sprinkle with almonds. Makes 4 servings Nutrition facts per serving: 228 calories 10 grams total fat (2 gram saturated fat) 43 milligrams cholesterol 261 milligrams sodium 16 grams carbohydrates 8 grams dietary fiber 20 grams protein
  
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  Turkey and Spinach Salad Recipe

  Ingredients:

  8 cups fresh spinach
  8 ounces cooked turkey, cubed
  2 grapefruit peeled and sectioned
  2 oranges peeled and sectioned
  1/4 cup orange juice
  2 tablespoons extra virgin olive oil
  1 teaspoon honey
  1/2 teaspoon poppy seeds
  1/4 teaspoon salt
  1/4 teaspoon dry mustard
  2 tablespoons sliced almonds

  Preparation:

  Place spinach, turkey, grapefruit and oranges into a large bowl.

  Dressing:
  Mixing the dressing requires using a screw top jar or other air tight container where you will combine orange juice, extra virgin olive oil, honey, poppy seeds, salt and dry mustard.

  Cover and shake well.

  Pour dressing over salad and toss gently.

  Sprinkle with almonds.

  Makes 4 servings

  Nutrition facts per serving:
  228 calories
  10 grams total fat (2 gram saturated fat)
  43 milligrams cholesterol
  261 milligrams sodium
  16 grams carbohydrates
  8 grams dietary fiber
  20 grams protein

  

  Related Posts:

  • Sweet Bean Pilaf Recipe
  • Four Amazing Spinach Recipes
  • Lettuce Recipe
  • Four Amazing Beet Salad Recipes
  • Beets Facts and Recipes
  ]]> http://jeannecacciasilva.com/2009/06/turkey-and-spinach-salad-recipe/feed/ 1 http://jeannecacciasilva.com/2009/06/storing-your-vegetables-after-harvest/ http://jeannecacciasilva.com/2009/06/storing-your-vegetables-after-harvest/#comments Mon, 15 Jun 2009 12:09:41 +0000 Jeanne http://jeannecacciasilva.com/?p=1233 Storing Your Vegetables After Harvest As a general rule you should pick all your vegetables in the coolest weather you can using a clean, sharp knife. Cloudy days, early mornings, and evenings are always best. Those vegetables that need to be moist when stored should be covered with plastic with slits or holes. Or, if you have a humidifier in your cooler, set it to 95%. Cabbage: Keep cold and moist.,,spoils after about five months. Carrots: Keep cold and moist...spoils after about eight months. Garlic: Dry at room temperature two to four weeks.,,store under dry and cold conditions...spoils after about four months. Onions: Store dry at room temperature for two to four weeks...then move to dry and cold storage...spoils after about four months. Potatoes: Keep cold and moist and away from the light...spoils after about six months. Basil: Put stems in water...keep at room temperature...spoils after about five days. Beans: Keep moist and cool...not less than 40 degrees...spoils after about one week. Cauliflower: Keep cold and moist...spoils after about three weeks. Corn: Keep cold and moist...spoils after about five days. Cucumbers: Keep cool but not less than 40 degrees...do not store with apples or tomatoes...spoils after about one week. Eggplant: Keep cool but not less than 50 degrees...spoils after about one week. Lettuce: Keep cold and moist...spoils after about one week. Peas: Keep cold and moist...spoisl after about one week. Peppers: Keep cool but not less than 45 degrees....spoil after about two weeks. Radishes: Keep cold and moist...spoils after about one month. Spinach: Keep cold and moist...spoils after about ten days. Squash: Keep cool...spoils after about one week. Tomatoes: Keep cool but do not refrigerate...spoils after about five days.
  
  ]]>

  Storing Your Vegetables After Harvest

  As a general rule you should pick all your vegetables in the coolest weather you can using a clean, sharp knife. Cloudy days, early mornings, and evenings are always best. Those vegetables that need to be moist when stored should be covered with plastic with slits or holes. Or, if you have a humidifier in your cooler, set it to 95%.

  Cabbage: Keep cold and moist.,,spoils after about five months.

  Carrots: Keep cold and moist…spoils after about eight months.

  Garlic: Dry at room temperature two to four weeks.,,store under dry and cold conditions…spoils after about four months.

  Onions: Store dry at room temperature for two to four weeks…then move to dry and cold storage…spoils after about four months.

  Potatoes: Keep cold and moist and away from the light…spoils after about six months.

  Basil: Put stems in water…keep at room temperature…spoils after about five days.

  Beans: Keep moist and cool…not less than 40 degrees…spoils after about one week.

  Cauliflower: Keep cold and moist…spoils after about three weeks.

  Corn: Keep cold and moist…spoils after about five days.

  Cucumbers: Keep cool but not less than 40 degrees…do not store with apples or tomatoes…spoils after about one week.

  Eggplant: Keep cool but not less than 50 degrees…spoils after about one week.

  Lettuce: Keep cold and moist…spoils after about one week.

  Peas: Keep cold and moist…spoisl after about one week.

  Peppers: Keep cool but not less than 45 degrees….spoil after about two weeks.

  Radishes: Keep cold and moist…spoils after about one month.

  Spinach: Keep cold and moist…spoils after about ten days.

  Squash: Keep cool…spoils after about one week.

  Tomatoes: Keep cool but do not refrigerate…spoils after about five days.

  

  Related Posts:

  • It’s Backyard Garden Time
  • Planting and Growing Broccoli and Cauliflower Fact Sheet
  • Exotic Vegetables… Calabaza Squash
  • Picking Potatoes (harvesting)
  • Cabbage Tolerates Cold and Stores Well
  ]]> http://jeannecacciasilva.com/2009/06/storing-your-vegetables-after-harvest/feed/ 1 http://jeannecacciasilva.com/2009/06/picking-harvesting-spinach/ http://jeannecacciasilva.com/2009/06/picking-harvesting-spinach/#comments Sun, 07 Jun 2009 13:00:14 +0000 Jeanne http://jeannecacciasilva.com/?p=1144 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.
  
  ]]>

  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.
  

  Related Posts:

  • Spinach Recipe
  • Picking (harvesting) Beets
  • Four Amazing Spinach Recipes
  • Spinach Facts and Recipes
  • Spinach Has High Nutritional Value
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  • how to harvest spinich from garden]]> http://jeannecacciasilva.com/2009/06/picking-harvesting-spinach/feed/ 1 http://jeannecacciasilva.com/2009/05/picking-harvesting-beets/ http://jeannecacciasilva.com/2009/05/picking-harvesting-beets/#comments Sun, 31 May 2009 13:55:26 +0000 Jeanne http://jeannecacciasilva.com/?p=1113 Picking (harvesting) Beets One of the best things about beets is that both the roots and the tops can be harvested. The tops can be used in salads, soups or just plain steamed the same manner as spinach or Swiss chard. Beets should be harvested when the roots are one to three inches in diameter. The smaller the root, the more tender they will be when eaten. Beet roots larger than 4 inches in diameter could very well be hard and woody. You can store beets by removing the tops to about 1 inch above the root and then placing them in plastic bags. This will help to keep them from dehydrating and becoming soft. Refrigerating them will help to extend freshness.
    
    

    

    Image via Wikipedia

    
    ]]>

    Picking (harvesting) Beets

    One of the best things about beets is that both the roots and the tops can be harvested. The tops can be used in salads, soups or just plain steamed the same manner as spinach or Swiss chard. Beets should be harvested when the roots are one to three inches in diameter. The smaller the root, the more tender they will be when eaten. Beet roots larger than 4 inches in diameter could very well be hard and woody. You can store beets by removing the tops to about 1 inch above the root and then placing them in plastic bags. This will help to keep them from dehydrating and becoming soft. Refrigerating them will help to extend freshness.
    
    
    

    

    Image via Wikipedia

    

    Related Posts:

    • Planting and Growing Beets Fact Sheet
    • Big Fat Rabbit Ate Our Beet Tops
    • Four Amazing Beet Salad Recipes
    • Picking (harvesting) Spinach
    • Picking (harvesting) Carrots
    h4>Incoming search terms for this post:
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    • picklong beets]]> http://jeannecacciasilva.com/2009/05/picking-harvesting-beets/feed/ 0 http://jeannecacciasilva.com/2009/05/big-fat-rabbit-ate-our-beet-tops/ http://jeannecacciasilva.com/2009/05/big-fat-rabbit-ate-our-beet-tops/#comments Thu, 28 May 2009 13:22:19 +0000 Jeanne http://jeannecacciasilva.com/?p=1036 Big fat rabbit ate our beet tops I went out to the garden this morning with my cup of coffee to do my morning walk through and found that what is certainly by now a big fat rabbit had eaten all of the beet tops right to the ground. Rather a depressing way to start the day for sure. I knew we had some rabbits in the area but they always stayed away from the house which is where the beets are (were) growing. I guess the temptation was just too much. A barrier will be going up today which will protect what is left including rows of carrots and spinach. With any luck the beets will regrow their tops and all will be ok. I am pretty sure this is the offending rabbit?

      

      Image via Wikipedia

      
      ]]>

      Big fat rabbit ate our beet tops

      I went out to the garden this morning with my cup of coffee to do my morning walk through and found that what is certainly by now a big fat rabbit had eaten all of the beet tops right to the ground. Rather a depressing way to start the day for sure.

      I knew we had some rabbits in the area but they always stayed away from the house which is where the beets are (were) growing. I guess the temptation was just too much.

      A barrier will be going up today which will protect what is left including rows of carrots and spinach. With any luck the beets will regrow their tops and all will be ok.

      I am pretty sure this is the offending rabbit?
      

      

      Image via Wikipedia

      

      Related Posts:

      • Picking (harvesting) Beets
      • Picking (harvesting) Carrots
      • Picking (harvesting) Spinach
      • Planting and Growing Beets Fact Sheet
      • Four Amazing Beet Salad Recipes
      h4>Incoming search terms for this post:
      • beet tops eaten by rabbits]]> http://jeannecacciasilva.com/2009/05/big-fat-rabbit-ate-our-beet-tops/feed/ 3 http://jeannecacciasilva.com/2009/04/its-backyard-garden-time/ http://jeannecacciasilva.com/2009/04/its-backyard-garden-time/#comments Mon, 20 Apr 2009 11:49:00 +0000 Jeanne http://jeannecacciasilva.com/?p=935 It's Backyard Garden Time This is the time of year in Rhode Island when we plant our cool weather vegetables. A few days ago we planted the seeds of beets, carrots, peas, spinach; and onion sets. Vegetable seed packets and onion sets are available for purchase at most garden centers and retail stores that have a garden section. Do a little research to figure out what you would like to grow...keep it simple especially for new gardeners. Plant your vegetables in an area with full sun and follow the directions on the packaging. We have a designated area in our backyard for our cool weather plants. This is the first time we are attempting to grow spinach. It will be interesting to see what happens. Hopefully, the weather will cooperate. In the days...weeks...and months ahead...keep visiting my blog for updates on this year's growing season.]]> It’s Backyard Garden Time

        This is the time of year in Rhode Island when we plant our cool weather vegetables. A few days ago we planted the seeds of beets, carrots, peas, spinach; and onion sets. Vegetable seed packets and
        onion sets are available for purchase at most garden centers and retail stores that have a garden section.

        Do a little research to figure out what you would like to grow…keep it simple especially for new gardeners. Plant your vegetables in an area with full sun and follow the directions on the packaging. We have a designated area in our backyard for our cool weather plants. This is the first time we are attempting to grow spinach.

        It will be interesting to see what happens. Hopefully, the weather will cooperate.

        In the days…weeks…and months ahead…keep visiting my blog for updates on this year’s growing season.

        Related Posts:

        • Happy Spring 2009!
        • Heavy Rain Threatens Recent Plantings
        • Storing Your Vegetables After Harvest
        • Planting and Growing Broccoli and Cauliflower Fact Sheet
        • Four Herbs to Consider in Your Garden Part Four
        ]]> http://jeannecacciasilva.com/2009/04/its-backyard-garden-time/feed/ 0 http://jeannecacciasilva.com/2009/04/lettuce-recipe/ http://jeannecacciasilva.com/2009/04/lettuce-recipe/#comments Sun, 19 Apr 2009 21:25:20 +0000 Jeanne http://jeannecacciasilva.com/?p=931 Lettuce Recipe Sweet and Sour Leafy Green Salad Serves 4 Each serving equals 3 1/4 cups of fruits or vegetables Source: Produce for Better Health Ingredients 5 cups Romaine lettuce leaves, torn and lightly packed 3 cups spinach leaves, lightly packed 2 cups mushrooms, sliced 2 oranges, peeled and sliced 1 cup pitted prunes, halved ½ cup red onion, sliced ½ cup nonfat honey-mustard dressing ¼ to ½ tsp black pepper, coarsely ground Toss all ingredients in a large bowl. Nutritional analysis per serving: Calories 200, Fat 1g, Calories from Fat 3%, Cholesterol 0mg, Fiber 7g, Sodium 365g.]]> Lettuce Recipe

        Sweet and Sour Leafy Green Salad
        Serves 4
        Each serving equals 3 1/4 cups of fruits or vegetables
        Source: Produce for Better Health

        Ingredients

        5 cups Romaine lettuce leaves, torn and lightly packed
        3 cups spinach leaves, lightly packed
        2 cups mushrooms, sliced
        2 oranges, peeled and sliced
        1 cup pitted prunes, halved
        ½ cup red onion, sliced
        ½ cup nonfat honey-mustard dressing
        ¼ to ½ tsp black pepper, coarsely ground

        Toss all ingredients in a large bowl.

        Nutritional analysis per serving: Calories 200, Fat 1g, Calories from Fat 3%, Cholesterol 0mg, Fiber 7g, Sodium 365g.

        Related Posts:

        • Cucumber Recipe
        • Spinach Recipe
        • So what is a cup of vegetables anyway?
        • Four Amazing Spinach Recipes
        • Turkey and Spinach Salad Recipe
        ]]> http://jeannecacciasilva.com/2009/04/lettuce-recipe/feed/ 0 http://jeannecacciasilva.com/2009/04/spinach-has-high-nutritional-value/ http://jeannecacciasilva.com/2009/04/spinach-has-high-nutritional-value/#comments Thu, 16 Apr 2009 23:34:55 +0000 Jeanne http://jeannecacciasilva.com/?p=907 Spinach Has High Nutritional Value Spinach has high nutritional 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
        
        If you found this post interesting or helpfull leaving me a comment would be much appreciated. Thanx Jeanne :)
        
        ]]>

        Spinach Has High Nutritional Value

        Spinach has high nutritional 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
        
        

        If you found this post interesting or helpfull leaving me a comment would be much appreciated. Thanx Jeanne

        

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