Contributed by Jennifer Peachey

If you have ever savoured a wilted-spinach salad, the Greek Spanakopita, spinach lasagna, or a spinach quiche, then you know how good it can be! You won't get as strong as Popeye, but you will cleanse your blood, replenish your minerals, and prevent scurvy if you eat this wonderful green regularly. Spinach is high in protein, beta carotene, iron, Vitamin A, C, E, and K. Although it is also a source of calcium, the oxalic acid content of spinach may prohibit the absorption of it.

Spinach needs to be washed carefully before it is eaten. Nothing spoils a pleasant meal more than a mouth full of sand. To clean, immerse spinach in a cold water bath, shaking the leaves around gently. You may need to repeat this two to three times if the spinach is quite dirty. Clean only what you need to use. The dirt and sand on the leaves will not harm it, but wet spinach spoils quickly. Fresh spinach will keep for up to a week in the refrigerator.

Young spinach is tasty in salads or on sandwiches. Cooked spinach has many uses. It can be served with butter and lemon juice or with a sauce such as Mornay, bechamel, or cream; it also goes well with milk and eggs. Pureed spinach is delicious on its own or with potatoes.

Use glass or stainless steel when cooking spinach. Untreated aluminum or cast iron will cause oxidation. Overcooking will also cause it to go brown. Boiling spinach in a small amount of water is best, as steaming brings out the bitterness. Do not cover all the spinach with water as it will wilt down to less than a quarter of the volume. Spinach blanched for two minutes can also be frozen for later use in cooked recipes.

If your goal is strength, like Popeye, stick to weights. If your goal is healthy and delicious meals, then spinach is the answer! Cooked properly, even the fussiest youngster (or adult!) will enjoy these legendary greens.

Note: For a wilted spinach salad recipe, please check out our salads and dressings category!

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