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spinach leaves
Updated on English Focus on Health Plan Ahead

How to Use Spinach

What do you think of when you hear the word ‘spinach’? Maybe you remember that mushy green stuff on your plate from when you were a kid. Or maybe you think of Popeye getting his strong muscles after eating it. Whatever comes to mind, it may be time to try it again!  

Spinach is a healthy, leafy green vegetable that can be used in many ways and is packed with a powerful nutritional punch. You eat it raw in a salad, mix it into eggs, or add frozen spinach to a smoothie. There is something for everyone! Spinach is in season from November through May, so there is plenty of time to give it a try [1]!

Will spinach really give me strong muscles?

While Popeye made spinach seem like the secret to big muscles, that idea is a bit of stretch. Spinach is not high in protein, so the short answer is no; spinach alone will not give you strong muscles. However, spinach is packed with important vitamins and minerals [2], making it a super healthy choice! You can pair it with protein-rich foods such as chicken, eggs, and many others!  

  • Just one cup of spinach provides all the vitamin K you need daily! Vitamin K is important for blood clotting, keeps your bones strong, and may have positive effects on heart health [3].  
  • Vitamin C is a powerful antioxidant that strengthens your immune system, helps wounds heal, and prevents chronic diseases [4].  
  • Vitamin A supports healthy vision and helps with growth and development [5].  
  • Folate is very important for moms to consume in the early stages of pregnancy to prevent birth defects [6].  

Selection

  • When choosing spinach, look for a dark green color and avoid yellowing or wilting leaves [2].  
  • You may also see baby spinach or mature spinach at the grocery store. Both are nutritious but differ in taste and texture. Baby spinach is harvested earlier, so it has a milder taste and texture, making it great for eating raw in a salad. Mature spinach has a stronger flavor and firmer texture, which works well in cooking. When deciding which type to pick, consider what you plan to use it for [2].  

Cleaning and Storing

  • Store spinach in the refrigerator, unwashed. It can be stored for 3-5 days or until it shows signs of decay like yellowing or sliminess [2].  
  • To clean spinach, fill a large bowl with water and place your spinach in the bowl. Swish the spinach in the water to help remove dirt from the leaves. Do not let the spinach soak; it may wilt and lose nutritional value. After thoroughly washing your spinach, lift it out of the water and dry it well using a salad spinner or clean towel [2].  

Cooking

Spinach can be prepared in many different ways! You can boil, steam, braise, sauté, stir-fry, or even eat it raw! 

Boiled 

Boiling spinach is a classic and easy way to prepare this vegetable. Try this lemon spinach for a nutritious side dish

bowl of cooked spinach with lemon

Sauteed  

Another classic way to prepare spinach is by sautéing it! Give this garlicky sauteed spinach recipe a try! 

bowl of cooked spinach with garlic, bowl sitting next to uncooked spinach leaves

Eaten raw in a salad

Spinach makes a great base for a fresh salad. Try this spinach and pecan salad with lemon vinaigrette! 

spinach salad in a bowl with pecans and tomatoes. lemon vinaigrette sits in a bowl next to it.

Baked in a frittata

Spinach is a great vegetable to add to a frittata.  

spinach frittata sits on a place with a fork next to it.

Are you feeling more inspired to start including spinach in your diet? Check out our blog and recipe pages to learn more about seasonal vegetables and how to use them!

  1. https://foodtalk.org/en/blog/whats-in-season-in-georgia   
  1. https://bedford.tennessee.edu/spinach/  
  1. https://ods.od.nih.gov/factsheets/VitaminK-Consumer/  
  1. https://medlineplus.gov/ency/article/002404.htm#:~:text=Vitamin%20C%20is%20needed%20for,wounds%20and%20form%20scar%20tissue  
  1. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/#:~:text=Vitamin%20A%20is%20a%20fat,and%20other%20organs%20work%20properly  
  1. https://ods.od.nih.gov/factsheets/Folate-Consumer/  
  1. https://extension.umn.edu/preserving-and-preparing/freezing-leafy-greens-later-use  

Published on November 25th, 2024

Kaylee Gallatin, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team

various green vegetables lying next to each other
Updated on English Focus on Health Store Food

How to Make Greens Exciting

“Leafy greens” is a broad term that includes a wide variety of vegetables that are green and packed with beneficial nutrients [1]. Arugula, kale, chard, collards, mustard greens, spinach, bok choy, dandelion greens, amaranth, endive, and watercress are all examples of leafy greens. The texture and taste of leafy greens vary and can depend on whether they are eaten raw or cooked [1].  

Most are in season from March to June, making them a healthy addition to delicious spring and summer recipes!  

A graphic showing pictures of leafy greens as mentioned in previous paragraph.

Why We Love Greens

  • Leafy greens are packed with lots of great vitamins and minerals.  
  • They have vitamins A, C, E, and K, along with manganese, calcium, and phosphorus [1]. 
  • Vitamin A helps your eyes, skin, and bones stay healthy and keeps your immune system running smoothly.  
  • Vitamins C and E act as antioxidants. Diets high in antioxidants are linked to a lower risk of heart disease, cancer, Alzheimer’s Disease, and several other diseases. [2] 
  • Vitamin K helps blood clot when you get a cut and builds strong bones [2]. 
  • Spinach and dandelion greens are particularly good sources of iron, B vitamins, and copper [3]. 
  • Iron and copper team up to make red blood cells, and endives have zinc and pantothenic acid, which help your hair grow strong and healthy [4]. 

Selection

When buying leafy greens at the grocery store, choose crisp and deeply colored greens for the freshest and more nutrient-dense produce [1]. Watch out for yellowing or withering, slimy leaves, or brown spots. Stalks of Bok Choy should be firm, and watercress stems should not be slippery [5].  

Cleaning and Storing

hands rinsing fresh greens leaves under water in kitchen sink closeup.
  • When cleaning and storing greens, it is important to always wash them before storing them, as dirty produce can be covered in pathogens and bacteria [1]. 
  • After washing leafy greens, dry them thoroughly with a clean cloth or paper towel to prevent them from growing mold or rotting when stored [6].  
  • After washing, place the greens in a bag or container in the fridge to prevent contamination. This way, they can stay fresh for 3-5 days [6].  

Ways to Use and Cook Greens:  

  • Leafy greens can be eaten raw, making for a flavorsome base for any type of salad. Try our Spinach and Pecan Salad with a Lemon Vinaigrette for a delicious salad that can be enjoyed anytime.   
  • Leafy greens can be eaten steamed or sauteed as well. Keep in mind that some leafy greens, like spinach, cook faster than heartier leaves like kale.  
  • Have you tried baked kale chips?  Just add some olive oil and black pepper to some kale leaves and preheat the oven to 300 degrees. Once the oven is ready, bake the kale leaves on a baking sheet for 20-30 minutes and enjoy!  
  • Leafy greens are versatile and can be enjoyed in various dishes such as soups or egg dishes at any mealtime. Try our Spinach Fritatta for breakfast or our Vegan Mac and Cheese with Collards for lunch or dinner! 

Eating leafy greens is good for you because they are packed with lots of vitamins and minerals that keep our bodies strong and healthy. Because leafy greens come in so many different varieties and flavors, they can be added to all kinds of dishes. Next time you are at the grocery store, don’t forget to pick up some leafy greens to add a healthy boost to your meals. You could even try a different one each week and discover your favorite tastes and recipes!  

Resources 

[1] https://eatfresh.org/discover-foods/leafy-greens/ 

[2] https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble-vitamins-a-d-e-and-k-9-315/ 

[3] https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables/ 

[4] https://www.mountsinai.org/health-library/supplement/copper 

[5] https://fruitsandveggies.org/fruits-and-veggies/

[6] https://www.cdc.gov/foodsafety/communication/leafy-greens.html 

Published on April 10th, 2024

Written by Adelia Nunnally, MS/DI Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; the nutrition education team

Updated on English Focus on Health Shop Smarter

Celebrating National Nutrition Month®

The Academy of Nutrition and Dietetics announces a new theme for National Nutrition Month every March. This year’s theme is Beyond the Table. Celebrate this month by following a healthy eating pattern, practicing food safety at home, and eating sustainably. Keep reading to discover how you can begin going Beyond the Table today. Also, stay tuned for an exciting invitation to a new way you can access all the fantastic blogs and tips provided by UGA SNAP-Ed! 

Follow a Healthy Eating Pattern  

The Dietary Guidelines for Americans provide a breakdown of the core foods we should eat daily and what we should limit [1]. Core foods include vegetables, fruits, whole grains, fat-free or low-fat dairy, protein foods, and healthy oils. We should limit added sugars, saturated fat, sodium, and alcohol intake. 

More Tips for Following A Healthy Eating Pattern  

  • Try different forms of food like fresh, frozen, canned, and dried.  
  • Incorporate your favorite cultural foods and mix up recipes.  
  • Bring a grocery list and explore sales!  

Practice Food Safety at Home  

Foodborne illness is a serious issue that affects millions of people each year [2]. To avoid getting sick, you should practice food safety at home. Here are four basic steps that can help you [3]: 

  1. Always wash your hands, counter, and cooking utensils with warm, soapy water.  
  1. Use separate plates and cutting boards when handling raw food.  
  1. Cook food at safe temperatures using a thermometer. 
  1. Chill your food correctly.  

Some more food safety tips: learn to meal plan to reduce the risk of foodborne illness and keep hot food at or above 140°F and cold food at or below 40°F to prevent bacterial growth [4]. For more details on the basics, check out our food safety blog! 

Eat Sustainably   

Eating sustainably means eating with the health of the environment and future generations in mind. You can eat sustainably by reducing food waste, buying seasonal foods, composting leftovers, and eating plant-based meals and snacks. Another great way to be sustainable and save money is by growing your own food at home or in a community garden. Even though National Nutrition Month® is in March, it’s always a good time to start eating healthier, being safe with food, and helping the environment.  

[1] https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf 

[2] https://www.cdc.gov/foodsafety/symptoms.html 

[3] https://www.fda.gov/consumers/womens-health-topics/food-safety-home’ 

[4] https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/danger-zone-40f-140f 

Published on March 28th, 2024

Written by Holly Cothern, MS/DI Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; the nutrition education team

Updated on Be Creative English Focus on Health How to Cook Better Shop Smarter Uncategorized

How to Use Brussels Sprouts

You may have heard that Brussels sprouts are bitter, mushy, or just plain unappealing, and you may even agree. Over the years, Brussels sprouts have unfairly gained a bad reputation.

We hope to change your mind about these nutrient–dense and flavorful veggies. They are in season from September through November, making them an excellent addition to your fall festivities. [1]  

Why We Love Brussels Sprouts 

  • Brussels sprouts may be small but packed with nutrients, with six servings to a pound [1].  
  • They are a rich source of Vitamin C, a powerful antioxidant that helps strengthen our immune systems, repair tissues, and lower the risk of chronic disease. A half-cup of cooked Brussels sprouts provides over half the Vitamin C you need for a day [2].   
  • Brussels sprouts are also high in Vitamins A, B, K, Iron, and Calcium [1, 2]. These help keep our bones and heart healthy!  

Selection 

  • When picking out Brussels sprouts, look for those that are bright green, small, and firm. They should be compact and uniform in size. [1]  
  • You can find Brussels sprouts sold individually or still attached to the stem, fresh or frozen. If you buy them on the stem, use the ones closest to the bottom first!  This is because the bottom sprouts are the oldest and might go bad faster. [1,3] 
  • Choose young sprouts. Old sprouts have a strong, cabbage‐like odor. Avoid sprouts that have wilted or have yellow leaves. [3] 

Cleaning and Storing

  • You don’t need to wash or trim the Brussels sprouts before storing them in the refrigerator. You can keep them for up to a week in the refrigerator inside a perforated bag. If you cut Brussels sprouts in half, they may only stay good for about 3 days. [1]  
  • When cleaning Brussels sprouts, use a small knife to cut off and discard the stem. Rinse the Brussels sprouts under cool, running water. You can keep the sprouts whole or slice them in half. [4] 
  • Washing fruits and vegetables with soap or household detergents is not recommended by the Food and Drug Administration (FDA). If soap or detergent is absorbed by the fruit or vegetable you are washing, it can make you sick. [4]  
  • If you want to make Brussels sprouts last longer, consider freezing or even pickling them! For more information, check out the instructions linked above! [5, 6] 

Cooking  

Brussels sprouts are often roasted, but they can also be cooked on the stovetop, in a slow cooker, steamed, grilled, boiled, or even microwaved. With so many options, there’s a Brussels sprout recipe even for the skeptics. Check out some delicious options below!

  • Roasted
    A sprout classic! Roast your Brussels sprouts in the oven with a drizzle of olive oil. For extra flavor, add parmesan cheese!
Food Hero's Roasted Brussels Sprouts
  • Eaten raw in a salad
    For a crunchy side dish, try adding Brussels sprouts to this winter salad. 
MyPlate's Brussels Sprouts, Cranberry, and Bulgar Salad
  • With other in-season produce
    Pair Brussels sprouts with other fall and winter veggies, like this mushroom sauce!
MyPlate's Brussels Sprouts with Mushroom Sauce
  • Experiment with new flavors
    Get creative by pairing roasted Brussels sprouts with unique flavors, like Greek yogurt and dill, for a fun twist on the classic roasted Brussels sprouts.  
MyPlate's Lemon Dill Brussels Sprouts

Have these ideas changed your mind about Brussels sprouts, or inspired you to use them in your diet? Keep exploring our blog and recipe pages for new recipes and ideas for using seasonal produce!  

[1] https://www.canr.msu.edu/uploads/resources/pdfs/brussels_sprouts_(hni53).pdf  

[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/169971/nutrients  

[3] https://extension.usu.edu/nutrition/research/brussel-sprouts  

[4] https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-produce-safely 

[5] https://www.glad.com/food-protection/protection-pointers/how-long-do-brussels-sprouts-last

[6] https://nchfp.uga.edu/how/can_06/pickled_cauliflower_brussel.html 

Published on November 8th, 2023

Written by Abigail Klinker, MS, RD; Holly Cothern, Dietetics Student; Leah Capomaccio, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team