Wild Things Farm

  (Crab Orchard, Tennessee)
Farm life adventures of the Happy Hoer
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Get to know your veggies--Spinach

When I was a kid we had never heard of "fresh, raw spinach"; all we were ever offered was slimy canned stuff that mom had put some sort of meat (fat usually) to give it some kind of flavor.  I can remember choking it down just so I could get up from the table to continue playing barbie dolls or whatever I was doing when I was so "rudely interrupted" to eat supper at the table, with the family.  (imagine that!) 

In my early twenties I was introduced to fresh spinach--it's WONDERFUL!  It's got texture, a rich flavor, easy to grow, easy to prepare and it's one of the most nutritious veggies we can eat.  Here goes..... (USDA guidelines)

 In a 3.5 oz serving, you will get  

23 kcal of energy, .4 g of Sugars, 2.2 g of dietary fiber, .4g of fat, 2.2 g of protein, and the following percentages of the minimum recommended daily allowance of these nutrients:

Vitamin A- 52%
      beta-carotene
      lutein and zexanthin
Folate (Vit. B9) - 49%
Vitamin C - 47%
Vitamin E - 13%
Vitamin K - 460%
Calcium - 10%
Iron - 22%

(No wonder Popeye didn't need a can opener)

The best way to prepare spinach is to simply wash the leaves and spin them dry in your handy-dandy salad spinner (or pat with paper towels).  Spinach mixes well with most "usual" salad ingredients;  tomatoes,  cucmbers, onions, and.......bacon bits!  Blue cheese crumbles are tasty and honey mustard dressing complements the nutty-like flavor of the leaves.  It's also great on sandwiches instead of lettuce.   Sorry, but if you like it cooked you're on your own :)

Eat More Spinach!

 
 
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