About Spinach - Spinacia oleracea
The Latin name for spinach, Spinacia, comes from the term spina, meaning “spine,” and alludes to the plant’s spiny fruit; oleracea referes to a vegetable garden herb that is used in cooking.
Spinach originate in or near Persia, (modern Iran) where it was cultivated for the delectation of their exotic long-haired cats. This member of the goosefoot family was entirely unknown to the Greeks and Romans. It reached Spain by way of invading Moors around 1100 to 1200 A.D. Spinach was probably brought to the United States early in colonial days, but commercial cultivation did not start until about 1806, and the first curly-leaved variety was introduced in 1828.
Today, spinach is one of the most widely used dark leafy green in the U.S. Although popularized in comic strips by the Herculean feats of “Popeye the Sailor,” spinach is not usually a favorite vegetable among children.
Raw spinach is nutritious, even though it is over 80% water. It is high in chlorophyll, vitamin A and vitamin C, best retained by no or minimal cooking. Spinach also contains valuable minerals, however, they are not readily assimilated by our bodies. Spinach contains oxalic acid in a proportion that is not dangerous, but does tend to bind the naturally occurring calcium and prevent its absorption.
Raw spinach is an excellent salad green - light and tasty. Cooked spinach has a slightly acidic aftertaste; many cooks enjoy this flavor, but if you are not one of them, try adding two parts of butter or a splash of milk or cream. The secret to cooking spinach is to cook it quickly in very little water. Cooking reduces the size dramatically, so be sure to use a sufficient quantity. Spinach is very versatile; good for use in many savory dishes.
Storage
Store spinach in a damp towel or plastic bag in the refrigerator for up to one week. For longer term storage, spinach may be frozen: blanch for 1 to 2 minutes, rinse in cold water, drain well and pack into airtight freezer containers.
Preparation Tips
Rinse spinach leaves thoroughly in a cool water bath as garden soil and grit tends to accumulate on the undersides of the leaves. Pat dry with a towel, or dry in a salad spinner.
Steam 1 pound of fresh spinach for 5 minutes (8 to 10 minutes for 2 pounds).
2 to 3 pounds of fresh spinach reduces to 2 cups when cooked. One serving is approximately 1/2 cup cooked spinach.
Toss fresh raw spinach leaves into mixed green salad, or try tossing with olive oil, lemon juice, diced garlic and a pinch of salt and pepper. Fresh basil leaves and feta cheese are nice optional additions.
Stuff sandwiches, tacos or burritos with fresh raw spinach.
Add to soups, stir-fries or sautés at the last minute.
Add to crepes, quiches, lasagna or other baked dishes.
Try spinach pesto, substituting raw spinach leaves for basil.
Sources: “Whole Foods Companion,” Dianne Onstad, 2004 and “Asparagus to Zucchini, A Guide to Farm-Fresh Seasonal Produce,” Madison Area CSA Coalition, 2003.
Nutrition Facts
Spinach is low in saturated fat and very low in cholesterol. It is a very good source of dietary fiber, protein, vitamins A, C and K, manganese and
potassium. Spinach is relatively high in sodium.
(1 cup raw spinach)
Calories 7
Total Fat 0g
Cholesterol 0mg
Sodium 24mg
Total Carbohydrate 1g
Dietary Fiber 1g
Sugars 0g
Protein 1g
Vitamin A 56% RDA
Vitamin C 14% RDA
Vitamin K 181% RDA
Iron 5% RDA
Manganese 13% RDA
Potassium 5% RDA
Source: www.nutritiondata.com.