SPINACHSPINACH

NOT ONLY POPEYES FAVORITE!!!NOT ONLY POPEYES FAVORITE!!!

By: Kara ChoyBy: Kara Choy

Spinach (noun) a vegetable which has wide Spinach (noun) a vegetable which has wide dark green leaves that can be eaten cooked or dark green leaves that can be eaten cooked or raw.raw.

Spinach is of Persian origin and was Spinach is of Persian origin and was introduced in Europe in the 15introduced in Europe in the 15 thth century. century.

Spinach became a widely consumed vegetable Spinach became a widely consumed vegetable in the United States since the early 19in the United States since the early 19 thth century.century.

Spinach is…Spinach is…

RICH INRICH IN Vitamins and Minerals Vitamins and Minerals

Folate (folic acid)Folate (folic acid) Vitamin KVitamin K MagnesiumMagnesium MaganeseMaganese

CarotenoidsCarotenoids Beta-caroteneBeta-carotene LuteinLutein Quercetin Quercetin

CONTAINSCONTAINS More protein then most More protein then most

vegetablesvegetables 3grams per serving3grams per serving

Low caloriesLow calories IronIron FiberFiber High nutritionHigh nutrition Low amounts of amino Low amounts of amino

acid methionineacid methionine

SelectionsSelections

FreshFreshSelect leaves that are green and crisp with a fresh Select leaves that are green and crisp with a fresh fragrance and avoid limp, damaged or spotted leavesfragrance and avoid limp, damaged or spotted leaves

FrozenFrozenDeliver taste and ease, and offer true time-saving help Deliver taste and ease, and offer true time-saving help

BaggedBaggedCheck the contents, it should be resilient when you Check the contents, it should be resilient when you

squeeze the bag squeeze the bag CannedCanned

Always an option however in my opinion it does not taste Always an option however in my opinion it does not taste as good as the othersas good as the others

3 Varieties of Fresh 3 Varieties of Fresh SpinachSpinach

1.1. Flat or Smooth LeafFlat or Smooth Leaf Unwrinkled, Spade-shaped Unwrinkled, Spade-shaped

leavesleaves Mild Taste Mild Taste Commonly used for soups, Commonly used for soups,

baby food and processed foodbaby food and processed food

Varieties continued…Varieties continued…

2. Savory2. Savory Crinkly, dark green curly leavesCrinkly, dark green curly leaves Taste equally good as Flat LeafTaste equally good as Flat Leaf Springy and Crisp Springy and Crisp Look for fresh bunches at the Look for fresh bunches at the

grocery storegrocery store

Can’t Forget…Can’t Forget…

3. Semi-Savory3. Semi-Savory Increasing PopularityIncreasing Popularity Slightly curly leavesSlightly curly leaves Easiest to cleanEasiest to clean Found fresh or in processed foodsFound fresh or in processed foods

Ways to prepare Ways to prepare SPINACHSPINACH

BLANCHING- used to BLANCHING- used to quick cook spinach, boil quick cook spinach, boil leaves drain/squeeze leaves drain/squeeze excess moisture usually excess moisture usually takes 2-5 minutes.takes 2-5 minutes.

MICROWAVING-wash MICROWAVING-wash spinach, loosely cover spinach, loosely cover and microwave and microwave anywhere from 2-7 anywhere from 2-7 minutesminutes

SAUTEING- wash SAUTEING- wash spinach, use a small spinach, use a small amount of oil and stir amount of oil and stir and toss the leaves and toss the leaves constantlyconstantly

STEAMING-Wash STEAMING-Wash leaves but do not dry leaves but do not dry cook over boiling water cook over boiling water for 5-10 minutes.for 5-10 minutes.

The best way to eat The best way to eat vegetables is…vegetables is…

RAWRAWDry spinach completely by using a Dry spinach completely by using a salad spinner or after washing dry salad spinner or after washing dry

with a paper towel.with a paper towel.

Availability and StorageAvailability and Storage

Available all year round!!!Available all year round!!! Major spinach suppliers are California Major spinach suppliers are California

and Texas. and Texas. Grows best during mild winter monthsGrows best during mild winter months Fresh spinach should be dried and Fresh spinach should be dried and

packed in cellophane or a plastic bag and packed in cellophane or a plastic bag and stored in the refrigerator. It should last 3 stored in the refrigerator. It should last 3 to 4 days. to 4 days.

5 ways to make spinach 5 ways to make spinach part of your daypart of your day

1.1. Make a salad, add colorful fruits or Make a salad, add colorful fruits or vegetables along with a low-fat salad vegetables along with a low-fat salad dressing.dressing.

2.2. Add chopped spinach to soups or casseroles.Add chopped spinach to soups or casseroles.3.3. Stir yogurt into chopped spinach for a low-fat Stir yogurt into chopped spinach for a low-fat

creamed spinach.creamed spinach.4.4. Stir-fry spinach with garlic, onion, peppers or Stir-fry spinach with garlic, onion, peppers or

brown sugar (Dr. Osman’s recommendation), brown sugar (Dr. Osman’s recommendation), or vinegar for a healthy colorful side dish.or vinegar for a healthy colorful side dish.

5.5. Buy it bagged and be creative. Buy it bagged and be creative.

Nutrition LabelNutrition Label Nutrition ChartNutrition Chart Spinach 2 cups raw chopped Spinach 2 cups raw chopped Calories Calories 1313 Total fat (g) Total fat (g) 0.20.2 Saturated fat (g)Saturated fat (g) 00 Monounsaturated fat (g) Monounsaturated fat (g) 00 Polyunsaturated fat (g) Polyunsaturated fat (g) 0.10.1 Dietary fiber (g) Dietary fiber (g) 1.61.6 Protein (g) Protein (g) 22 Carbohydrate (g) Carbohydrate (g) 22 Cholesterol (mg) Cholesterol (mg) 00 Sodium (mg) Sodium (mg) 4747 Beta-carotene (mg) Beta-carotene (mg) 2.42.4 Vitamin C (mg) Vitamin C (mg) 1717 Folate (mcg) 116Folate (mcg) 116 Manganese (mg) Manganese (mg) 0.50.5

RecipeRecipe Spinach Salad with Creamy Carrot DressingSpinach Salad with Creamy Carrot Dressing Shallots give a subtle onion bite to the creamy lemon and cumin flavored Shallots give a subtle onion bite to the creamy lemon and cumin flavored

dressing made colorful (and rich with beta-carotene) by the addition of carrot dressing made colorful (and rich with beta-carotene) by the addition of carrot juice. juice.

2 slices (1 ounce each) whole wheat bread, cut into 1/2-inch cubes 2 slices (1 ounce each) whole wheat bread, cut into 1/2-inch cubes 1/3 cup carrot juice 1/3 cup carrot juice 1/3 cup reduced-fat sour cream 1/3 cup reduced-fat sour cream 1 tablespoon fresh lemon juice 1 tablespoon fresh lemon juice 1 teaspoon cumin 1 teaspoon cumin 1/2 teaspoon pepper 1/2 teaspoon pepper 1/4 teaspoon salt 1/4 teaspoon salt 1 large shallot, quartered 1 large shallot, quartered Half a small garlic clove, peeled Half a small garlic clove, peeled 6 cups (loosely packed) stemmed spinach 6 cups (loosely packed) stemmed spinach 1 can (16 ounces) chick-peas, rinsed and drained 1 can (16 ounces) chick-peas, rinsed and drained 2 cups mixed yellow and red cherry tomatoes 2 cups mixed yellow and red cherry tomatoes 2 tablespoons coarsely chopped walnuts, toasted2 tablespoons coarsely chopped walnuts, toasted

Directions for recipeDirections for recipe

1.1. Preheat oven to 350°F. Place bread in a pie plate or baking pan and bake Preheat oven to 350°F. Place bread in a pie plate or baking pan and bake 10 minutes, stirring several times, until bread is very lightly toasted and 10 minutes, stirring several times, until bread is very lightly toasted and crisp. Remove from oven and let cubes cool. crisp. Remove from oven and let cubes cool. 2.2. Meanwhile, in food Meanwhile, in food processor, combine carrot juice, sour cream, lemon juice, cumin, pepper, processor, combine carrot juice, sour cream, lemon juice, cumin, pepper, and salt. With machine running, drop shallot and garlic through feed tube and salt. With machine running, drop shallot and garlic through feed tube and process until pureed. and process until pureed. 3.3. Place spinach, chick-peas, and tomatoes in a Place spinach, chick-peas, and tomatoes in a salad bowl. Add croutons and dressing, and toss to coat. Sprinkle with salad bowl. Add croutons and dressing, and toss to coat. Sprinkle with walnuts and serve. walnuts and serve.

Nutritional InformationPer serving:Nutritional InformationPer serving: 227 calories, 6.7g total fat, 1.9g 227 calories, 6.7g total fat, 1.9g saturated fat, 1.3g monounsaturated fat, 2.5g polyunsaturated fat, 8.1g saturated fat, 1.3g monounsaturated fat, 2.5g polyunsaturated fat, 8.1g dietary fiber, 11g protein, 34g carbohydrate, 7mg cholesterol, 478mg dietary fiber, 11g protein, 34g carbohydrate, 7mg cholesterol, 478mg sodium.sodium.Good source of:Good source of: beta-carotene, fiber, folate, iron, potassium, quercetin, beta-carotene, fiber, folate, iron, potassium, quercetin, vitamin C.   vitamin C.  

ServingsServings 4 4 Prep TimePrep Time

30 minutes 30 minutes

ReferencesReferences

Center for Disease Control and Prevention. (2002 Dec, 2) Center for Disease Control and Prevention. (2002 Dec, 2) Vegetable of Vegetable of the Month Spinach. the Month Spinach. Retrieved Feb 24, 2005 from Retrieved Feb 24, 2005 from www.cdc.govwww.cdc.gov

Ehler, J. T. (1990) Ehler, J. T. (1990) Food Facts &Trivia-Food Reference, Spinach.Food Facts &Trivia-Food Reference, Spinach.

Retrieved Feb 26, 2005 from www.foodreference.comRetrieved Feb 26, 2005 from www.foodreference.com

Stone, F. (2003 July, 24) Stone, F. (2003 July, 24) Spinach Packs a Healthy PunchSpinach Packs a Healthy Punch. Retrieved . Retrieved

Feb 24, 2005 from www.healthcentral .comFeb 24, 2005 from www.healthcentral .com

Whole Health MD. (2002) Whole Health MD. (2002) SpinachSpinach. Retrieved Feb 24, 2005 from . Retrieved Feb 24, 2005 from www.wholehealthmd.comwww.wholehealthmd.com