Seasonal Spinach, Nutrition Facts and Health Benefits
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Texas is a great place to grow spinach. The warm weather and fertile soil make for healthy plants that yield plenty of fresh spinach (What wine goes well with spinach?). Spinach is a nutrient-rich vegetable that is high in fiber, vitamins A and C, and minerals such as iron and potassium. It is also low in calories and has a high water content, making it a perfect food for those looking to stay healthy and fit.
With the first frosts coming soon in November, October is the perfect time to find the freshest seasonal spinach.
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History of Spinach in Texas
The history of spinach in Texas is a short but and colorful one. Spinach is a relatively new type of crop that is grown in Texas. It started off as a result of being recognized asa cheap source of vitamins and minerals for the human diet.
In the early 1910s, spinach production in Texas began to decline as other vegetables such as tomatoes and bell peppers became more popular. However, in the past few years there has been a resurgence of interest in this delicious green leafy vegetable. Farmers and home gardeners are once again growing spinach in large quantities, and the popularity of this nutritious food is on the rise.
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Popular Spinach Types in Texas
There are many different types of spinach available, each with its own set of unique nutrients and health benefits. Some of the most popular types include:
Baby spinach: This type is smaller than other varieties and has a milder flavor. It is a good choice for salads and light meals.
Flat-leaf spinach: This type has broad leaves and a slightly stronger flavor than baby spinach. It is good for cooking and adding to dishes like pasta or quiche. (What wine goes well with quiche?)
Savoy spinach: This type has wrinkled leaves and a slightly sweet flavor. It is the best choice for wilting or steaming.
How to Pick the Best Spinach Leaves
When harvesting spinach, be sure to pick the leaves from the bottom of the plant first. Gently pinch off the leaves and avoid pulling them off the stem. If harvesting from a container garden, be sure to use a scissors to cut the leaves off instead of pulling them. The guidelines are the
How to Buy Spinach at your local Farmers Market
Look for dark green leaves that are firm and not wilted. Avoid any leaves with brown spots or yellowing edges. The greener the leaves, the better! You will get the most out of your spinach when you get them as fresh as possible!
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How to Clean Raw Spinach
Cleaning spinach is a breeze! It's just like cleaning other leafy greens or green leafy vegetables. Just make sure to wash your hands first! The first step is to take out any discolored or wilted leaves, you can throw those away or compost them. The next is to soak them in some water for a couple of seconds and shake them dry. If you have a salad spinner then that's even better! Give them a spin to make sure that they're completely dry before storing or cooking.
Wet spinach is a pain to cook with as the spinach leaves themselves already contain a lot of water and wet spinach will often turn out to be very soggy especially when stir-frying.
How to Store Fresh Spinach
Fresh spinach should be stored in the refrigerator, unwashed, in a plastic bag or container lined with paper towels to keep moisture from accumulating. It will last up to five days if stored properly.
How to Store Cooked Spinach
Cooked spinach can be stored in the refrigerator for up to four days. Just make sure to cool it down completely before refrigerating. You can do this by spreading it out on a baking sheet and placing it in the fridge for a few hours. Once it's cooled, you can place it in a container or bag and store it in the fridge.
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Frozen Spinach vs Fresh Spinach: Which is Better?
There are pros and cons to both options. Fresh spinach is definitely more nutritious, as it retains all of its vitamins and minerals. However, frozen spinach is a great option if you’re looking for something quick and easy to prepare.
It’s also an excellent way to add extra nutrients to your diet, as most frozen spinach varieties are packed with vitamins A and C, iron, and potassium. There's less of the fat soluble vitamins and nutritional value in frozen spinach, BUT better to eat spinach than no spinach that's for sure!
Health and Nutritional Benefits of Spinach
Spinach contains many antioxidants, including beta-carotene and lutein, which can help protect against certain diseases such as heart disease and cancer. It is also high in vitamin K, which helps with bone health, and can aid in digestion thanks to its high fiber content.
Benefits of Spinach for Cancer
Some studies have shown that spinach may also help reduce the risk of cancer. One study found that women who ate spinach regularly had a decreased risk of ovarian cancer, while another study showed that spinach may help protect against prostate cancer. More research is needed to determine the role that spinach plays in cancer prevention, but it is clear that this leafy green is a healthy choice for anyone looking to boost their overall health. Not just spinach, but most dark leafy green vegetables are recommended for overall health due and lowered cancer risk to their nutritional properties.
Spinach and Blood Pressure
Spinach is a great source of potassium, which can help regulate blood pressure. A diet high in potassium can help keep blood pressure levels under control, which can reduce the risk of developing hypertension or other heart-related conditions.
Spinach and Digestive System
The fiber content in spinach can help keep the digestive system functioning properly. Dietary fiber is found in spinach and it's good for regular bowel movements. Additionally, the antioxidants present in spinach can help protect the gut from damage caused by free radicals. This can potentially reduce the risk of developing conditions like Crohn's disease or ulcerative colitis.
Spinach and Blood Clotting
Spinach is a great source of vitamin K, which is important for blood clotting. A diet high in vitamin K can help keep blood clotting levels under control, reducing the risk of developing conditions like excessive bleeding or hemorrhaging.
Spinach and Calories
Spinach is a low calorie food! Spinach contains only about 7 calories in a cup. This makes it a great choice for people looking to lose weight or maintain a healthy weight. Additionally, spinach is high in dietary fiber, which can help you feel full after eating and may aid in weight loss.
Our Favorite Recipes with Spinach
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Spinach is a versatile vegetable that can be used in a variety of dishes. Here are a few of our favorite spinach recipes:
Green Smoothie with Spinach Recipe
Green smoothies are smoothies with spinach in them. They are green because of the spinach. Some people say they taste a little like grass, but others say they're really good. What do we say?
Well, it's a green smoothie. let's not kid ourselves, we're drinking it for the health and nutritional benefits and not the taste! But with this simple green smoothie recipe, you're g getting something that's relatively tasty and healthy!
Green Smoothie with Spinach Ingredients
1 banana
1 cup yogurt
2 cups spinach
Green Smoothie with Spinach Instructions
1. Add all ingredients to a blender and blend until smooth.
2. Pour into a glass and enjoy!
Spinach Salad Recipe
The spinach salad is a nutritious and delicious way to enjoy your favorite leafy green vegetable. The salad features fresh spinach leaves, juicy tomatoes, crunchy cucumbers (how long do cucumbers last?), and crumbled feta cheese. The salad is drizzled with a light vinaigrette dressing that brings all the flavors together. The salad is perfect for a healthy lunch or dinner.
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Spinach Salad Ingredients
1 bag (or four cups) of spinach leaves
1 diced tomato
1 diced cucumber
balsamic vinegar (how long does balsamic vinegar last?)
extra virgin olive oil
salt and pepper to taste
Feta cheese
Spinach Salad Instructions
1. Wash and dry the spinach leaves.
2. In a salad bowl, combine the spinach, diced tomatoes, feta cheese and diced cucumbers.
3. Drizzle with balsamic vinegar and extra virgin olive oil. Season with salt and pepper to taste.
4. Serve chilled or at room temperature. Enjoy!
Spinach Dip Recipe
The spinach dip is creamy, flavorful, and healthy. The dip is perfect for snacking on at parties or gatherings. It's a great way to add some vegetables to any diet! Plus it makes eating spinach a breeze for kids as well.
Spinach Dip Ingredients
8 oz. cream cheese (how long does cream cheese last?), at room temperature
1/2 cup grated Parmesan cheese
1/2 teaspoon garlic powder (how long does garlic powder last?)
1/2 bag (or 2 cups) of spinach, washed and dried
Spinach Dip Instructions
In a medium bowl, mix together the cream cheese, Parmesan cheese, and garlic powder until smooth.
Stir in the spinach until well combined.
Cover and refrigerate for at least 2 hours.
Serve chilled with chips or vegetables for dipping. Enjoy!
Spinach Pesto Recipe
Tired of your regular basil pesto or want something to break the monotony? We got you covered fam! Still the rich texture of pesto that everyone loves but with a much milder flavor! In fact, you can even substitute spinach for any dark green leafy vegetables and you can still make this recipe!
Spinach Pesto Ingredients
1/2 cup grated Parmesan cheese
1/2 teaspoon garlic powder
1/2 bag (or 2 cups) of spinach, washed and dried (you can also opt for baby spinach for a milder taste)
1/4 cup pine nuts
3 tablespoons olive oil
salt and pepper to taste
Spinach Pesto Instructions
In a food processor, combine the Parmesan cheese, garlic powder, and spinach. Pulse until chopped.
Add the pine nuts and pulse until chopped.
Drizzle in the olive oil and continue to pulse until a smooth pesto is formed. Season with salt and pepper to taste.
Store in an airtight container in the fridge for up to a week. Enjoy!
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When it comes to eating healthy, seasonal eating is one of the best ways to go. Eating foods that are in season means that they are at their most nutrient-rich and flavorful. And what better food to enjoy in season than spinach?
Spinach is a versatile vegetable that can be used in a variety of dishes. It's perfect for salads, dips, and even pesto! And since spinach is in season it's the perfect time to take advantage of all its nutritional benefits.
Spinach is packed with vitamins A, C, and K, as well as antioxidants and minerals like magnesium and iron. It's also a good source of fiber. All of these nutrients make spinach a great choice for boosting your immune system and keeping your body healthy.
So next time you're grocery shopping or at your local farmers market be sure to pick up some fresh spinach to enjoy in your favorite recipes. Seasonal eating never tasted so good!
If you're looking for other healthy snack options to pair with your dip, check out these healthy snack ideas perfect for midnight binges.
