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Vegetables and Fruit...The Invite Us Along! Campaign |
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Did you know?
Spinach is not only delicious and simple to prepare but is also good for you! Compared to some
common salad greens, spinach is very nutritious. For example, spinach contains about twice as much potassium, folate and beta-carotene as romaine lettuce. Compared to iceberg lettuce, spinach contains over three times as much potassium and folate, and 20 times as much beta-carotene! These nutrients are important for growth and development and for the prevention of
diseases. When choosing green leafy vegetables, keep in mind that the darker the green, the greater the nutritional value and disease fighting potential.
Cooking
Spinach cooks very quickly, and doesn't need added water - the water left clinging to the leaves after washing provides enough moisture. Just place clean spinach in a pan, cover, and simmer for two to four minutes until it wilts; spinach is also excellent when sautéed in olive oil with garlic for three or four minutes.
Buying
- Look for spinach that is bright green and slightly crisp with small, narrow stems.
- Avoid choosing spinach with yellowing leaves or leaves that are wilted.
- Fresh spinach can be bought in bunches or already washed and sealed in plastic bags.
Storing
- Bunched spinach: Wrap unwashed in a paper towel. Place in a plastic bag in the crisper. To prevent spoilage, make sure the rubber bands or twist ties do not squeeze the spinach too tightly.
- Bagged spinach: Remove any rotting leaves before placing in the refrigerator.
- Spinach should be used within two to four days.
Preparing
- Bunched spinach needs to be washed well in a sink filled with cold water. Repeat washing until no sand is left in the bottom of the sink.
- Bagged spinach is usually prewashed but rinsing is still a good idea.
- Dry spinach with paper towel or in a salad spinner. Spinach stems are edible, but can be trimmed off when spinach is used in salads.
Serving
- Baby spinach is delicious when eaten raw in mixed salads. Add sliced mushrooms, tomatoes, red onion, and oil and vinegar dressing.
- To season cooked spinach, try fresh lemon juice, vinegar, garlic, dill, parsley, basil or nutmeg.
- Spinach is a delicious addition to stews and soups or to any kind of noodle or curry dish.
- Cooked spinach can be puréed with ricotta cheese or soft tofu and herbs, salt, and pepper. Try this mixture as stuffing for lasagna or pasta shells.
- Add cooked spinach to egg dishes such as omelets, poached or scrambled eggs. Mushrooms, tomatoes and feta cheese are good additions as well.
- Make a warm or cold spinach dip. Serve with cut-up vegetables, pumpernickel bread, whole grain crackers or baked tortilla chips.
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