SPINACH NOT ONLY POPEYES FAVORITE!!! By: Kara Choy

 Spinach (noun) a vegetable which has wide dark green leaves that can be eaten cooked or raw.  Spinach is of Persian origin and was introduced in Europe in the 15 th century.  Spinach became a widely consumed vegetable in the United States since the early 19 th century.

Spinach is… RICH IN  Vitamins and Minerals  Folate (folic acid)  Vitamin K  Magnesium  Maganese  Carotenoids  Beta-carotene  Lutein  Quercetin CONTAINS  More protein then most vegetables  3grams per serving  Low calories  Iron  Fiber  High nutrition  Low amounts of amino acid methionine

Selections  Fresh Select leaves that are green and crisp with a fresh fragrance and avoid limp, damaged or spotted leaves  Frozen Deliver taste and ease, and offer true time-saving help Bagged Check the contents, it should be resilient when you squeeze the bag  Canned Always an option however in my opinion it does not taste as good as the others

3 Varieties of Fresh Spinach 1.Flat or Smooth Leaf  Unwrinkled, Spade-shaped leaves  Mild Taste  Commonly used for soups, baby food and processed food

Varieties continued… 2. Savory  Crinkly, dark green curly leaves  Taste equally good as Flat Leaf  Springy and Crisp  Look for fresh bunches at the grocery store

Can’t Forget… 3. Semi-Savory  Increasing Popularity  Slightly curly leaves  Easiest to clean  Found fresh or in processed foods

Ways to prepare SPINACH  BLANCHING- used to quick cook spinach, boil leaves drain/squeeze excess moisture usually takes 2-5 minutes.  MICROWAVING-wash spinach, loosely cover and microwave anywhere from 2-7 minutes  SAUTEING- wash spinach, use a small amount of oil and stir and toss the leaves constantly  STEAMING-Wash leaves but do not dry cook over boiling water for 5-10 minutes.

The best way to eat vegetables is…  RAW Dry spinach completely by using a salad spinner or after washing dry with a paper towel.

Availability and Storage  Available all year round!!!  Major spinach suppliers are California and Texas.  Grows best during mild winter months  Fresh spinach should be dried and packed in cellophane or a plastic bag and stored in the refrigerator. It should last 3 to 4 days.

5 ways to make spinach part of your day 1.Make a salad, add colorful fruits or vegetables along with a low-fat salad dressing. 2.Add chopped spinach to soups or casseroles. 3.Stir yogurt into chopped spinach for a low-fat creamed spinach. 4.Stir-fry spinach with garlic, onion, peppers or brown sugar (Dr. Osman’s recommendation), or vinegar for a healthy colorful side dish. 5.Buy it bagged and be creative.

Nutrition Label  Nutrition Chart  Spinach 2 cups raw chopped  Calories 13  Total fat (g) 0.2  Saturated fat (g) 0  Monounsaturated fat (g) 0  Polyunsaturated fat (g) 0.1  Dietary fiber (g) 1.6  Protein (g) 2  Carbohydrate (g) 2  Cholesterol (mg) 0  Sodium (mg) 47  Beta-carotene (mg) 2.4  Vitamin C (mg) 17  Folate (mcg) 116  Manganese (mg) 0.5

Recipe  Spinach Salad with Creamy Carrot Dressing  Shallots give a subtle onion bite to the creamy lemon and cumin flavored dressing made colorful (and rich with beta-carotene) by the addition of carrot juice.  2 slices (1 ounce each) whole wheat bread, cut into 1/2-inch cubes  1/3 cup carrot juice  1/3 cup reduced-fat sour cream  1 tablespoon fresh lemon juice  1 teaspoon cumin  1/2 teaspoon pepper  1/4 teaspoon salt  1 large shallot, quartered  Half a small garlic clove, peeled  6 cups (loosely packed) stemmed spinach  1 can (16 ounces) chick-peas, rinsed and drained  2 cups mixed yellow and red cherry tomatoes  2 tablespoons coarsely chopped walnuts, toasted

Directions for recipe  1. Preheat oven to 350°F. Place bread in a pie plate or baking pan and bake 10 minutes, stirring several times, until bread is very lightly toasted and crisp. Remove from oven and let cubes cool. 2. Meanwhile, in food processor, combine carrot juice, sour cream, lemon juice, cumin, pepper, and salt. With machine running, drop shallot and garlic through feed tube and process until pureed. 3. Place spinach, chick-peas, and tomatoes in a salad bowl. Add croutons and dressing, and toss to coat. Sprinkle with walnuts and serve.  Nutritional InformationPer serving: 227 calories, 6.7g total fat, 1.9g saturated fat, 1.3g monounsaturated fat, 2.5g polyunsaturated fat, 8.1g dietary fiber, 11g protein, 34g carbohydrate, 7mg cholesterol, 478mg sodium. Good source of: beta-carotene, fiber, folate, iron, potassium, quercetin, vitamin C.  Nutritional InformationPer serving: 227 calories, 6.7g total fat, 1.9g saturated fat, 1.3g monounsaturated fat, 2.5g polyunsaturated fat, 8.1g dietary fiber, 11g protein, 34g carbohydrate, 7mg cholesterol, 478mg sodium. Good source of: beta-carotene, fiber, folate, iron, potassium, quercetin, vitamin C.  Servings 4  Prep Time 30 minutes

References  Center for Disease Control and Prevention. (2002 Dec, 2) Vegetable of the Month Spinach. Retrieved Feb 24, 2005 from  Ehler, J. T. (1990) Food Facts &Trivia-Food Reference, Spinach. Retrieved Feb 26, 2005 from  Stone, F. (2003 July, 24) Spinach Packs a Healthy Punch. Retrieved Feb 24, 2005 from  Whole Health MD. (2002) Spinach. Retrieved Feb 24, 2005 from