Spinach

Popeye and his legendary bulging forearms placed spinach at the top of the list of foods clearly good for all humans to eat. While Popeye's results are exaggerated, the health benefits associated with eating raw and cooked spinach are legitimate and should not be under-estimated. Spinach is rich in beta-carotene and lutein, two important cancer-fighting anti-oxidants. This leafy green vegetable is also loaded with folic acid, vitamin K, magnesium and manganese. Raw spinach is an extremely popular leafy substance in many salads, but experts suggest eating spinach cooked whenever possible. Cooking seems to make the nutrients and anti-oxidant carotenoids found in spinach easier for our bodies to absorb. Spinach grows best in sandy soil, and prefers cool temperatures and relatively dry conditions. It is therefore not surprising that spinach crops thrive during the winter in California and Texas, the two leading spinach producing states in the country. Storage & Selection Spinach is sold loose, tied in bunches and in plastic "cello" bags. Always select spinach exhibiting good green color, and without any indication of wilting or yellowing. Leaves should be well developed with minimal bruises or blemishes, and the stems should be on the thin side. Larger, thicker, stems, could be a sign of overgrown spinach. Fresh spinach should always have a fresh smell, never sour or musty. If you are purchasing spinach in plastic bags, rest assured that this spinach is already washed and picked through with the long stems removed. Check to make sure the spinach inside the bag has a "springy" feel when you handle the bag. Obviously, bagged spinach is more expensive but it is also more convenient. It's important to inspect the package to make sure there are no signs of decay, slime and/or wilting. When you get bunched spinach home, untie it, remove any blemished leaves, trim off the stems, and wash it thoroughly in cold water. Repeat if necessary until you're sure all the grit is gone. Spin dry in a salad spinner or drain well, then put into clean plastic bags very loosely wrapped with paper towels. It will last only two to three days, so plan on eating your rinsed spinach right away. Cold, moist surroundings, as low as 32�F and about 95% humidity are the best for storing spinach. Preparation I generally like to remove the stems of spinach by hand before cooking, a bit tedious but worth it in the end. Try steaming the freshly washed and stemmed spinach by placing the spinach with its clinging water droplets into a large pot or wok. Cover and cook, stirring regularly. Generally, the water on the leaves is enough to steam cook the spinach. You can also cook spinach in a steamer over boiling water for 5-8 minutes. When finished, you can complete the process in a number of different ways. Garlic, freshly cracked black pepper, and olive oil are favorites. If the spinach is to be used later in a more complex dish, you may want to blanch it in a large amount of water just until it wilts, then submerge in ice water to preserve its color. You can also saut� spinach in a small amount of oil, or stock. It is important that you toss the leaves frequently, and should expect to add more stock if you observe too much evaporation. Cooked & chopped spinach is excellent as a healthy filling for pasta, or as the featured ingredient in a souffl�. Microwaving is also a popular preparation method for fresh spinach. It is one of the healthiest ways to cook spinach, as almost 100% of the nutritional value will be kept. Loosely cover � pound washed and un-dried spinach in a microwave-safe dish; cook until the spinach is tender, usually 4-6 minutes. Uncooked thoroughly washed and stemmed spinach is wonderful in salads, especially when combined with fresh mushrooms, a light bacon dressing mixed with a quality red-wine vinegar. Tony's Tip Spinach reacts adversely to a lot of metals. Don't chop it with a pure carbon-steel blade, cook it in aluminum, or serve it on silver. Tony's Favorite Recipe Creamed Spinach with Mushrooms Varieties There are three main types of spinach: The Savoy, Semi-Savoy, and the Flat or Smooth-leafed. Semi-Savoy has partially crinkled leaves like the savoy, but are easier to clean. This variety is gaining in popularity in the fresh spinach market and is also cultivated for processing. Flat-leafed spinach is used mainly for processing, featured in most canned or frozen spinach items in the store. Flat-leaf varieties have smoother, flatter leaves than the savoy and semi-savoy varieties. Flat leaf varieties include Bloomsdale, Old Dominion, and Virginia Savoy, from the eastern United States; the Dixie Market, Melody and 621 from Texas; and the Polka and New Zealand varieties from California.

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