Spinach

In the Midwest, spinach should be planted in the spring and in 6-7 weeks it is ready to harvest!

Description & Health Benefits

Spinach is a member of the Amaranthaceae botanical family which also includes amaranth, beets, chard, quinoa, sugar beet, and Swiss chard.
Spinach varieties vary by size, shape, and texture.
Spinach grows best in the spring and fall when temperatures are cool.

1 cup of raw spinach is an excellent source of vitamin K and a good source of vitamin A, folate, and manganese.
- Vitamin K is vital for healthy bones and blood clotting.
- Vitamin A is important for immune health, vision, and reproduction.
- Folate helps to prevent neural tube birth defects while also enhancing protein metabolism and red blood cell formation.
- Manganese regulates nerve and muscle function, and blood pressure.

Purchase spinach year round at grocers. Fresh spinach is also available in the Midwest in the spring and fall from farmers markets and farm stands.
Choose green, fresh bunches of spinach free from insect damage, yellow leaves, and wilting.
Clean spinach by soaking leaves in a large bowl of cold water and gently swishing to remove dirt. Drain in a colander. Repeat as needed in fresh cold water. Once washed, pat dry with a clean towel or spin dry using a salad spinner.
Spinach can be eaten raw or cooked – sauteed, baked, or boiled.
Store in a clean plastic bag and refrigerate until use. Do not wash spinach until ready to use. Consume within 5-7 days for best freshness.
Freeze clean, dry spinach in a freezer bag. Press extra air out of the bag, label with date, and freeze.
Use raw spinach as a base to your favorite salads. Add to smoothies, soups, egg dishes, pesto, or dip recipes.

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