All About Spinach

Spinach isn’t just for Popeye the Sailor anymore. Not only is spinach one of the most nutrient-packed veggies out there, but it’s also super easy and fast to prepare! This makes it perfect for you and your busy family. Spinach is a great source of Vitamins A, C, and K. Plus, it actually has more potassium than a banana! Keep reading for some tips on how to select, store, and cook spinach.

At the grocery store, fresh spinach often comes in a bag or plastic container. Look for spinach leaves that are green and crisp, not yellowed or wilted. Buying frozen or canned spinach can save you time and money, and these options are just as healthy as fresh spinach. When farmers’ markets are in season, you may also find it sold by the bunch.

Spinach will last longer if it is kept dry. Wrap your spinach leaves in a paper towel, and place in a sealed plastic bag or container in the refrigerator. They will last about a week.

Raw or cooked, fresh or frozen, there are so many ways to cook with spinach! Let’s start with salads. Fruit and Spring Greens Salad is a simple salad that kids will love. Making pasta salad? Throw some spinach in for a pop of green. 

Not sure how to use frozen spinach? Try it in our recipe for Spinach Squares, or add it to a veggie quesadilla like this one. Spinach is also a great addition to scrambled eggs in the morning. For a quick lunch idea, spread hummus on a whole-grain tortilla, top with spinach, sliced red pepper, and cheese, then roll it up.

Dinner is a time to experiment with spinach. Add it to your soup, mix it into pasta sauce, or top your burger with it. Be creative! For more recipes, go to and search “spinach”.

Spinach is very easy to grow. When thinking about next year’s garden, plan to plant spinach in cool weather, such as early spring or fall.

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© Eat Smart, Be Fit Maryland!Maira Gall