Transcript Spinach 2
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 15th century.
Spinach became a widely consumed vegetable
in the United States since the early 19th
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.
SAUTEING- wash
spinach, use a small
amount of oil and stir
and toss the leaves
constantly
MICROWAVING-wash
spinach, loosely cover
and microwave
anywhere from 2-7
minutes
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.
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 www.cdc.gov
Ehler, J. T. (1990) Food Facts &Trivia-Food Reference, Spinach.
Retrieved Feb 26, 2005 from www.foodreference.com
Stone, F. (2003 July, 24) Spinach Packs a Healthy Punch. Retrieved
Feb 24, 2005 from www.healthcentral .com
Whole Health MD. (2002) Spinach. Retrieved Feb 24, 2005 from
www.wholehealthmd.com