Silvie+Maryl – Holistic Living, Plant-Based Diet, Recipes, Love & Relationship, Healthy LifestyleTips

Whoever created spinach in the vegetable kingdom was not kidding around. Those beautiful green leaves mean serious health business. Whichever way you eat them, they are tasty, nutritious, and versatile. I love me some spinach daily! And for Maryl, they have replaced lettuce in salads. In fact, here at HLife we’d like to dedicate Aretha Franklin’s song “Respect” to this amazing veggie!

History: Spinach originally came from Persia (now Iran) where it was known as aspanakh. The green leafy vegetable made its way to China in the seventh century, when the king of Nepal sent it over as a gift. Spinach was eventually brought to Europe in the 11th century, when it was introduced to Spain by the Moors (Muslims). In the 16th century, spinach gained popularity as it was known as the favorite vegetable of Catherine de Medici, from the famous Medici family of the Italian Renaissance. When she left her home in Florence, Italy, to marry King Henry II of France, she brought along her own cooks, who could prepare spinach in the many different ways that she liked. Since this time, dishes prepared on a bed of spinach are referred to as “à la Florentine”. Spinach began to be cultivated in North America by the early 19th century.

Description: Spinach is a leafy vegetable that grows in a dark-green rosette. The leaves may be flat or curly, depending on the variety. In the US, spinach is grown mainly in California and Texas as a cool winter crop. An annual plant, spinach grows best in cool, damp weather and rich, moist soil. There are three main varieties of spinach:

• - The savoy variety has crinkly, dark green, curly leaves. The texture is rough and it has a very distinct taste. This variety is most commonly sold as fresh bunches.
• - The flat or smooth leaf, which is unwrinkled and spade-shaped, has a milder taste than the savoy
• - Semi-savoy, which has slightly curly leaves, is increasing in popularity as its leaves are easier to clean than the savoy. This variety is usually sold fresh.

Nutritional Info:

• - Two cups of raw spinach leaves provide: More than 100 percent of the Daily Value (DV) for Vitamin A. It also provides more than four times the recommended DV for Vitamin K.
• - An excellent source of folate (30% DV), Vitamin C (28% DV) and the mineral manganese (26% DV). In fact, spinach is the richest plant source for folate.
• - A good source of many essential minerals, including magnesium, potassium and iron.
• - A source of fiber, thiamin and Vitamin B6.
• - Great alternative to milk/dairy for calcium and Vitamin C
• - Contains the powerful anti-inflammatory quercetin and 13 other compounds called flavonoids, which act as antioxidants and anticancer agents.
• - The Journal of Nutrition published research that showed the spinach compound neoxanthin causes prostate cancer cells to self-destruct.
• - Spinach is a great source of iron. This is particularly important for menstruating women, who are a lot more at risk for iron deficiency. Also good to know for those parents out there who worry about their children’s iron levels and think that the only way to get iron is by eating meat. One cup of uncooked spinach has nearly 2 mg of iron- and only 15 calories.
• - Provides beta carotene — an antioxidant that has cardiovascular health benefits, reduces risk of cancer, may reduce risk of cataracts and improves immune function.
• - Contains lutein and zeanthine — these carotenoids protect the eyes from ultraviolet light and reduce the risk of developing macular degeneration. Lutein is fat-soluble, so adding a little olive oil to a spinach salad or sautéed spinach improves the body’s ability to use it.
• - Co-enzyme Q10 rejuvenates the brain cells and keeps the heart healthy. It is involved in the Krebs cycle, the mechanism by which the body produces ATP (energy/fuel). Spinach and broccoli are the only two vegetables known to contain Co-enzyme Q10.

Usage: We eat the leaves of the spinach plant both fresh and cooked. Cooked spinach has a pungent, earthy flavor, and can have a mushy texture while raw spinach is milder and crisp. We like to eat it raw in a salad with other veggies, sea salt, olive oil, and lime. It can be steamed (for literally fifty seconds,) made into a creamy soup, or lightly sautéed with garlic and mushrooms, and even added to a morning tofu scramble. YUM.

Buying and Storing: Shop for vivid, dark green spinach with firm leaves and stems. Avoid those with excessively thick, tough or woody stem ends. Smooth-leaf spinach is most often sold in bunches. Medium and Savoy varieties are more likely to be found loose or washed and partly stemmed in plastic packages. Spinach is relatively perishable and should be wrapped and stored in the refrigerator; it is best eaten as soon as possible after buying. Spinach is on the 12 Foods Most Contaminated with Pesticides list, so we always suggest buying it ORGANIC.

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Sources include: Iowa department of public health, The 150 healthiest foods on earth by Jonny Bowden PH.D, Staying Healthy with Nutrition by Elson M. Hass MD., The Antioxidant Miracle by Lester Packer.

For information, visit:
www.leafy-greens.org/greens/spinach_nn.html
www.ipmcenters.org/cropprofiles/docs/caspinach.html
www.fruitsandveggiesmatter.gov/month/spinach.html