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Spinach is a good source of vitamins A and C, iron, antioxidants and has twice as much fiber as other leafy greens. Plus, it can help in fighting off osteoporosis, heart disease, arthritis and several types of cancer.

How to pick spinach

Choose spinach that is a deep green color with fresh and tender leaves.   Frozen spinach is brimming with nutrition as well.  Conventionally-grown spinach may contain a fair amount of pesticides.  If able, you may want to purchase organically–grown spinach.

How to store spinach

Keep spinach stored in an airtight storage bag up to five days. Do not wash spinach before storing in the refrigerator.

How to cook spinach

Spinach is commonly eaten raw in a salad. But if you don’t want to eat spinach raw, here are some other ways it can be prepared

Sautéed: Add clean spinach to sauté pan with 1 tablespoon olive oil. Cook spinach for three minutes.  Extra virgin olive oil is an excellent oil to use because it makes the nutrients in the greens more bioavailable.

Boiled: Add clean spinach to boiling water and boil for one minute.


Garlic sautéed spinach


1 ½ pounds baby spinach leaves

2 tablespoons olive oil

2 tablespoons chopped garlic

1 - 2 teaspoons kosher salt (depending on preference)

¾ teaspoon ground black pepper

1 tablespoon unsalted butter  



Rinse spinach in cold water and pat dry with towel.

In large pot or Dutch oven, heat olive oil and sauté garlic over medium heat for one minute until browned. Add spinach, salt and pepper to pot. Toss with garlic and oil, cover pot and cook for two minutes. Uncover pot, turn heat to high and cook spinach for one more minute stirring with spoon until all spinach is wilted. Add butter and lemon over top to taste. Serve hot.


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