The Skinny on Spinach

Spinach may be one of the healthiest foods on Earth. Popeye might actually have been onto something! At just 20 calories, one and a half cups of raw spinach provides an excellent source of folate, potassium, magnesium, manganese and vitamins A, C and K. The same serving also provides a good source of iron. Spinach is also an excellent source of eye-healthy carotenoids, which have shown to lower the risk of cataract development. Despite the face that spinach is very high in calcium, it also contains high levels of oxalates, which are minerals that interfere with calcium’s bioavailability (i.e. the body’s ability to use calcium). However, studies show that cooking fruits and vegetables can significantly reduce a food’s oxalate content. Other studies show that spinach may help maintain mental sharpness and reduce the risk of cancers of the liver, ovaries, colon and prostate.

How to Select: Look at the spinach to make sure it appears fresh. Do not purchase spinach with a considerable amount of brown-edged leaves or if the spinach appears excessively wet.

How to Store: Spinach should be stored in the refrigerator crisper or drawer. Store leftovers in a perforated bag, tightly closed, in the refrigerator.

Usage Tips: Spinach is ideal for salads and cooking. Try tender leaves in a warm spinach salad by lightly stir frying some of your favorite ingredients first then adding spinach for the last one minute of cooking.

In honor of Dr. Seuss’ Birthday (March 2nd) and St. Patrick’s Day (March 17th), let’s get a little green!

Green Eggs and Ham

Ingredients:

2 tablespoons clarified butter

1/2 cup fresh spinach greens, washed and dried

1/4 cup smoked ham, diced

1/8 cup scallions, chopped

3 eggs, whisked

1 heaping tablespoon Spinach Pesto, recipe follows

Salt and freshly cracked black pepper

Directions:

Heat the butter in a medium skillet over medium-high heat. Add the spinach, ham, and scallions to the skillet, stirring with a wooden spoon to combine. Cook for 2 minutes, and then pour the eggs over the spinach mixture. Allow the eggs to begin to set, and then add pesto, salt, and pepper. Stir together until eggs are cooked evenly. Serve with favorite breakfast accompaniments.

Spinach Pesto

1 1/2 cups packed fresh spinach greens, washed and dried

1/4 cup fresh basil leaves

4 cloves roasted garlic, chopped

1/4 cup grated Parmesan, optional

1 cup extra-virgin olive oil

Add the spinach, basil, garlic, and cheese, if using, to a food processor and begin to pulse on low speed. Slowly add the olive oil while the processor is running. Pulse until the ingredients are blended into a smooth sauce, being careful not to over-mix.

Tip: Pesto can be made ahead of time and stored in the refrigerator for 1 day.