Spinach grows best in cool, moist conditions, so it can be grown throughout the year in certain climates. Peak season, however, runs from March to May and again in September and October. October harvests tend to be the freshest and most flavorful.
Spinach has a long standing, unwarranted reputation for being high in iron. In 1870 Dr. E von Wolf calculated the iron value of spinach, but placed the decimal point in the wrong position. For almost 70 years it was assumed that spinach contained ten times more iron than it actually does. This myth was propagated by the famous animated sailor, Popeye, whose feats of strength would not have been possible without a can of spinach. Though the value was corrected in 1937, many still believe that spinach is packed with iron.
Spinach does contain some iron, along with a wide variety of other beneficial nutrients. Just one cup of raw spinach contains almost double the recommended daily serving of vitamin K, which helps prevent bone deterioration. Spinach also provides vitamins A C and E, magnesium, calcium, B vitamins, potassium, folic acid, zinc, protein and omega-3.
To unleash the full nutritional possibilities of the plant, enjoy spinach steamed, quickly boiled, or raw. Raw spinach has a mild, slightly sweet taste that can be enjoyed in salads, while cooked spinach is more robust. When selecting spinach greens, look for a deep green color with no signs of yellowing. The leaves should be fresh and tender, not wilted, bruised, or slimy.
For a simple way to add some spinach into your diet, steam a batch and then toss it with with pressed garlic, fresh lemon juice, a bit of olive oil and parmesan cheese. You can also easily add spinach leaves to your next batch of veggie lasagna, or you can try this recipe for Spanish Toast with Spinach, Rasins & Pinenuts.
