Spinach

The list could go on and on with benefits that spinach has. Just ask Popeye! Being a leafy green, spinach is one of the best foods to eat.  An important benefit is the massive amount of phytonutrients in spinach and has powerful anti-inflammatory and anti-cancer benefits, as well as a containing a large amount of antioxidants. Spinach also helps lower blood pressure, keeps your eyes healthy, keeps your bones strong AND flexible with calcium and Vitamin K together.  There is a high amount of oxalic acid in spinach. This is great for bone health, but over consumed can make you sick. It is great to eat leafy greens daily, but spinach is one with oxalic acid rich greens that should only be consumed less than 3 times a week.

Super Spinach

How to Choose and Keep
You can either choose regular spinach or baby spinach when choosing. The leaves should look fresh and are not slimy. It is best to get fresh as much as possible, but if you have to get pre-washed and bagged, make sure to still rinse off. Do not wash fresh spinach before you store. Place in a plastic bag with no air in it in the fridge. It will stay from for about 5 days. Avoid storing cooked spinach because it will not keep well at all.


Preparation
Wash spinach very well by removing from stems and submerging in a bowl of cold water for about 2 minutes. Repeat this process until you do not see particles in the water.  I like to sauté spinach. Use a little olive oil with some garlic. Make sure the spinach is quite dry before adding to heated oil on the stove. Then cover and cook on medium heat for about 5 minutes, stirring frequently. You can also boil spinach to remove more of the acids and make it taste sweeter. Add spinach to boiling water and boil for about 1 minute uncovered.


Nutrients
Vitamin K, Vitamin A, Manganese, Folate, Magnesium, Iron, Vitamin C, Vitamin B2, Calcium, Potassium, Vitamin B6, Tryptophan, Vitamin E, Fiber, Copper, Vitamin B1, Protein, Phosphorus, Zinc, Choline, Omega 3, Vitamin B3, and Selenium


Action Steps
1. Use fresh spinach in your salads. It is especially good with eggs, bacon (I like turkey), dried cranberries, and pine nuts.
2. Cook spinach and use as a delicious side dish to dinner.
3. Add spinach to your next Italian dish (i.e. lasagna)
 

(Resource: whfoods.com)