Description:
Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green colour provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavour and is most readily available.
How to select:
Available year round, but peak local season is May to August. Select bunches with crisp, dark leaves. Avoid limp bunches and yellowing leaves. Thin stems are also preferable over thick stems which indicates the spinach has been overgrown. Spinach may also be purchased canned or frozen.
Use:
These leaves are generally eaten cooked but when young and tender, they may be consumed raw in salads. Spinach originated in Persia but is now grown the world over. It is available all year round but the winter varieties have larger and lighter-coloured leaves than the summer ones. It is used in tarts, quiches, for soufflés, to make curries (palak paneer), stir-fries etc. Spinach is also an ideal accompanying vegetable for many main courses.
How to store:
In a plastic bag in the refrigerator for 3 days.
Health benefits:
Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorous, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.
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