Wild Things Farm

  (Crab Orchard, Tennessee)
Farm life adventures of the Happy Hoer

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%
      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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What a great comment. I, too, have a similiar spinach experience. Yuck to yum!
Until I met my chef husband, I thought most vegetables were gross. This was because they came out of a can: flavorless, drippy, and tasting old.
So I stuck with the basics: green beans, corn (hahahaha), onions and iceburg lettuce.
I then had my world opened up to greens, brussel sprouts, chard and a wonderment of other veggies with healthy healing properties!
I was ready and the teacher appeared.
Gotta pass on my favorite thing to do with spinach.
After you cook pasta and toss in your sauce, throw a handful of spinach into your pasta bowl. The heat leftover from the sauce and pasta being warm heats up the spinach to create a wonderful lightly wilted spinach. The same way you would add cheese to pasta and it slightly melts. It adds some wonderful color and all of the above vitamins and nutrients!
Hurrah for veggies!

Posted by K.C. Lueker on February 15, 2010 at 08:52 AM CST #

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