Spinach Recipes

Botanical Information About Spinach

Spinach, despite its physical resemblance to leafy greens such as lettuce or kale, is actually not related to either. Botanically, spinach is a member of the Chenopodiaceae family, which also contains beets, chard, quinoa, and the Mexican herb called epazote. There are three main types of spinach: Savoy, which is usually dark green and has crinkled leaves, Semi-Savoy, which is a hybrid and has partially crinkled leaves, and flat-leaf, which (unsurprisingly) has flat leaves. The flat leaf variety is the easiest to clean, and consequently, it is often used to make manufactured spinach products.

The Health Benefits of Spinach

Spinach is a dietary powerhouse, full of vitamins and minerals. In particular, spinach contains significant amounts of vitamins A, C, K, and folate (which is essential for pregnant women), as well as the minerals manganese and magnesium. It is also extremely high in antioxidants called carotenoids. The health benefits are particularly impressive when you consider that spinach contains only seven calories per cup (when raw). To get the greatest nutritional benefit from regular spinach consumption, it is best to alternate between eating it raw and cooked.

Ways to Prepare Spinach

It is important to wash spinach in several changes of water, as the leaves of the Savoy and Semi-Savoy varieties tend to trap sand in their folds. Raw spinach is a great base for salads, whether on its own or blended with other greens. Steaming and sautéing are both excellent ways to prepare cooked spinach. Boiling spinach should be avoided because it significantly reduces the nutritional content.