Popeye Would Be Proud

Over seventy years ago, the cartoon hero Popeye acclaimed the wonders of spinach. Even so, after all the years of encouragement, according to the USDA, Americans are averaging only about 1.5 pounds per year. Fresh spinach season is the time to up your spinach game.

We’ve all heard that iron is the big reason to include spinach on the menu. Actually iron from plants is not that well-absorbed, about 10-12% iron absorption, compared with 30-45% absorption from meat and egg yolks. That said, some iron is better than no iron, and spinach is a treasure trove when it comes to fiber, vitamins A and K, folate (a vitamin B) and antioxidants. Lightly cooked spinach contains more nutrients than fresh, but this is because spinach has a large water content, and cooking removes water, concentrating nutrients.

Vitamin C enhances the body’s ability to absorb iron, while calcium can decrease iron absorption. So, planned to have that spinach salad with a serving of citrus, some salsa on the side (tomatoes and peppers are good Vitamin C sources) or some fresh berries. Try to save dairy foods or calcium-enriched products for a spinach-less meal.

Fresh or cooked, here are some ideas for round-the-clock spinach menu-ing.

Spinach smoothies may not appeal to all; green may be a bit hard to take in the morning. No problem! Add a handful of fresh spinach into a mostly fruit smoothie. The fruit will cover the spinach color while providing an opportunity to drink your greens.

Chop or shred fresh spinach and mix into your morning egg or tofu scramble and use as a bagel or toast topping. If you need to transport your breakfast (or lunch) on the go, roll into a tortilla or flatbread or fill a pita. If you have the time, toss in chopped tomatoes and a hint of garlic, some thinly sliced onions or diced olives.

Ruby and Emerald Salad: Toss sliced fresh strawberries or raspberries into a salad bowl of fresh spinach. Add chopped walnuts, almonds or sunflower seeds. If you have left over salad, this can be combined in a blender, with Greek yogurt, silken tofu or vegan or dairy sour cream to use as a dip or salad dressing.

In Just a Minute: Pack as much fresh spinach as you can into a deep microwave dish (one that has a tight lid). Add about an inch of water, cover and microwave until slightly wilted, about 1 minute, depending on your microwave and the size of your dish. Remove cover, toss with a small amount of oil or butter and onion and/or garlic powder and ground pepper. Cover and microwave until just wilted. Serve hot, over pasta or rice or grilled fish or chicken or drain, allow to cool, and use as part of a sandwich wrap filling or to top a toasted baguette or slice of leftover pizza.

Saucy Spinach: Replace half the basil in your favorite pesto recipe with fresh spinach.

Spinach Quiche (without the crust): there are several ways to make a spinach quiche filling. The fairly rapid method is to mix shredded spinach, which has been quickly sautéed with a small amount of diced onion and garlic, with leftover mashed potatoes and finely shredded cheese. Pour into a greased baking dish and bake at 350F for about 20 minutes or until golden on top. Or sauté your spinach, and set aside half. In a blender, combine half the spinach, beaten eggs and a dab of cream cheese. Pour the spinach mixture into a large bowl and then mix in the remaining spinach. Pour into a baking dish and bake for about 30 minutes or until set. If you like you can pour either type of quiche mixture into a crust and then bake.

Simple Sauté: Sauté a big pan of fresh spinach (as it is going to shrink) with a bit of olive oil and garlic. Serve right out of the pan, dressed with a small amount of balsamic vinegar. If you would like a bit more “chew,” begin by sautéing fresh mushrooms until tender, and then add the spinach. If you have the time, plan to make a pan of spinach lasagna, to take advantage of the freshly-made sautéed spinach. The same goes for a fast spanakopita, layering sautéed spinach with phyllo dough and then baking.

If you have way too much spinach, sauté an extra batch, remove from heat and stir to cool. When cool, place in freezer bags, to be used later in the year for soups, stews, quiche or dips.

Please contact the writer at foodprof2@gmail.com with ideas for upcoming columns or nutrition or health questions.