It is a dark green leafy vegetable available in three main varieties. Flat or smooth leaf spinach has spade-shaped leaves and a mild flavour. Savoy (or curly) spinach has crinkly, crisp, springy leaves and a stronger flavour. Baby spinach is very young, tender spinach, usually flat leaf. Popular and versatile, spinach is used raw and cooked.
Keep refrigerated up to 4 days.
Prep and cook:
Remove any roots and thick stems. Wash well: place the leaves in a bowl of cold water, swish them gently, then lift them out of the water. Repeat if needed, with fresh water. If using spinach raw, drain and spin dry in a salad spinner. Use raw in salads, sandwiches, and wraps. To cook: sautéed, until just wilted, or steam.
Note that spinach shrinks by about 90% when cooked.
Use whole or chopped in soups, sauces, dips, stir-fries, quiches and casseroles, and as filling for stuffed pasta, meat and seafood dishes.
Goes with: Herbs, spices, and flavours such as: Chilli, cream, garlic, lemon, mustard, nutmeg, olive oil, pepper, sour cream.
Foods: bacon, chicken, feta, mushrooms, onions, parmesan, nuts, raisins, shallots.
Highlights: Low in calories fat and sodium,
Excellent source of vitamin A and K.
Good source of vitamin C, folate, manganese and fiber.
Contains beta-carotene, lutein, and zeaxanthin, antioxidants that may help prevent eye disease.