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].
- Make spinach last longer by storing it in the freezer. Frozen spinach can be stored for 8-12 months. Click here for more information about freezing spinach. [7]
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
Sauteed
Another classic way to prepare spinach is by sautéing it! Give this garlicky sauteed spinach recipe a try!
Eaten raw in a salad
Spinach makes a great base for a fresh salad. Try this spinach and pecan salad with lemon vinaigrette!
Baked in a frittata
Spinach is a great vegetable to add to a frittata.
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!
Published on November 25th, 2024
Kaylee Gallatin, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team
