Spinach

Preparation

1. HEALTH BENEFITS

   Step 1

   Few sources offer more vitamin K than spinach. Vitamin K is essential for blood clotting and bone health. Recent research shows it may also help decrease inflammation, a condition linked to a host of diseases, including Alzheimer’s, arthritis, type 2 diabetes, heart disease, and osteoporosis. Carotenoids such as beta-carotene, lutein, and zeaxanthin also rank high in spinach’s nutritional roster; they help protect against heart disease and some forms of cancer and may guard eyes from cataracts and macular degeneration. Spinach also contains high doses of vitamins B6 and C, as well as folate and magnesium.

2. HOW TO BUY

   Step 2

   Look for bright green, unwilted leaves without slimy or dark spots. Buy from local growers to decrease the time from farm to table; lengthy, cross-country shipping can expose fresh spinach to warm temperatures, which accelerate folate and carotenoid loss. Spinach tends to be tastiest in spring and fall.

3. HOW TO STORE

   Step 3

   Wrap spinach in paper towels and store in a plastic bag in your refrigerator’s vegetable drawer. Whether prebagged or homebagged, spinach should last for three to four days.

4. PREPARATION TIP

   Step 4

   Right before using, wash off any grit stuck in the leaves and stems (even if the spinach is labeled “prewashed”): Trim off stems, then agitate the leaves in cold water and let the grit sink (repeat until no grit remains on the bottom of the bowl). For crisp salad leaves, shake or spin dry, then wrap in paper towels and refrigerate for an hour or two. To get the most of spinach’s fat-soluble nutrients, cook the greens with a healthy fat, such as olive oil: Sauté spinach with oil and minced garlic until just wilted, 2 to 3 minutes.

5. DID YOU KNOW?

   Step 5

   It’s not necessarily the iron in spinach that made Popeye strong. While spinach contains plenty of iron, it also has oxalic acid, which limits the body’s ability to absorb iron. Even so, the cartoon was credited with boosting spinach sales by 33 percent.

6. Recipes

   Step 6

   Artichoke-Spinach Dip p.99

   Step 7

   Pita Sandwiches with Spinach-Chickpea Spread p.133

   Step 8

   Autumn Greens Soup p.140

   Step 9

   Chilled Asparagus Soup with Spinach and Avocado p.143

   Step 10

   Hearty Spinach and Chickpea Soup p.148

   Step 11

   Miso Soup with Tofu, Spinach, and Carrots p.159

   Step 12

   Polenta and Spinach Soup p.160

   Step 13

   Soba Noodle Soup with Shiitakes and Spinach p.163

   Step 14

   Cannellini-Bean Niçoise Salad p.178

   Step 15

   Sautéed Spinach with Pecans and Goat Cheese p.185

   Step 16

   Brown Rice with Tofu, Dried Mushrooms, and Baby Spinach p.232

   Step 17

   Whole-Wheat Pasta with Lentils, Spinach, and Leeks p.247

   Step 18

   Spinach Pasta with Corn, Edamame, and Green Beans p.248

   Step 19

   Sesame Spinach p.290