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Spinach - Monthly Magazine

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Spinach Basics

Spinach is a good source of iron and potassium. It is also high in vitamins A, C, and K

Shop and Save

  • Fresh spinach is available year round. Find spinach grown in Oregon at local markets in spring, fall and sometimes winter.
  • Look for spinach leaves that are bright green and crisp. Avoid leaves that are yellow, wilted or limp.
  • Baby spinach is harvested young, when the leaves taste mild and the stems are tender.
  • A package of fresh, washed spinach might cost more than a bunch of spinach, but is a good buy when you need to save time.
  • When choosing a package of fresh spinach, look before you buy. Avoid spinach with yellow or slimy leaves or moisture that you can see.
  • Frozen and canned spinach can save you money and time. Use them in side dishes, sauces, soups and smoothies.

Store Well Waste Less

  • Rinse spinach just before using. Wet leaves spoil quickly.
  1. Fill a bowl with cold water and swish loose leaves around.
  2. Let leaves sit in the water to allow dirt to settle.
  3. Lift leaves from water into a strainer. Pour out dirty water and rinse the bowl.
  4. Repeat steps 1 through 3 until there is no dirt on the bottom of the bowl.
  5. Pat leaves dry if needed.
  • Refrigerate fresh spinach in a plastic bag. Plan to use within 5 days. Check packaged spinach for a 'best used by' date.
  • Freeze extra spinach for longer storage. For best color and flavor, blanch leaves for 2 minutes before packaging.
  • Use frozen spinach within 10 to 12 months.

Spinach Basics


Spinach Pasta Salad

Spinach and Chicken Italian

Quick Fix

  • Use fresh spinach in salads, sandwiches, or wraps.
  • Add fresh or cooked spinach to so many recipes: dips, pasta, sauces, scrambles, smoothies, soups, and stir-fries!
  • Steam or sauté spinach as a quick side dish - sprinkle with vinegar, hot sauce, or grated cheese.

Kids Can!

When kids help make healthy food, they are more likely to try it. Show kids how to

  • rinse spinach leaves.
  • gather ingredients and tools for cooking.
  • safely handle sharp lids when opening cans.
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