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Spinach

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A leafy green vegetable or salad green with a flavor that is slightly bitter tasting, derived from the oxalic acid contained in spinach. There are basically two different varieties of spinach grown for consumption: the small, smooth, flat-textured leaf spinach and the crinkle-textured broad leaf spinach. The flavor is the same for each variety, but the density or size of the leaves, the shape and texture of the leaves and the stalks all differ. Spinach is rich in potassium, iron, riboflavin, vitamin A, and vitamin C. When eaten raw, the nutrients are retained, however when cooked, spinach releases some of the nutrients into the liquid produced. By boiling the spinach greens, the nutrients are released into the water. However, when sautéed or steamed, the juices can be used in the cooked spinach so the nutrients can be retained. Spinach is served raw as a green for salads, cooked as a vegetable dish, or combined with other ingredients for a side dish. It is also dried, chopped into bits, and mixed with other ingredients to be used as a food seasoning. There are four types of spinach often available which include the common spinach, New Zealand spinach, Chinese or Asian Spinach, and Water Spinach. Common spinach has flat thin leaves, thin stalks and a medium green color. When eaten raw or cooked, the stalks are typically removed and the leaves are prepared for consumption. New Zealand spinach is a coarser, thicker leaf with a crinkled-texture. The leaf has an arrowhead shape with a fine fuzz covering the leaf, while the stalk is thicker than common spinach. The New Zealand spinach is best served as a cooked vegetable or ingredient to a food dish, providing a mellow grassy flavor. Chinese spinach is also referred to as Asian, Bayam, Ceylon, Malabar, Tampala, or Vietnamese spinach, as well as alogvati, mong toi, saan choy, or yin tsoi. This type of spinach provides a crinkle-textured, thicker leaf grown on a denser stalk than common spinach. It is a variety that is commonly grown in Asia and India for both the stalks and the leaf.

Fresh, frozen, canned, or dried, spinach in one form or another is available throughout the year. When selecting fresh spinach, choose leaves and stalks that are dark green and crisp, avoiding limp and damaged looking greens or leaves with yellow spots. To store, place the fresh spinach in a plastic bag and refrigerate for approximately three days or less. Spinach has a tendency to be gritty so it should be rinsed thoroughly before being served.
Spinach
Common Spinach
Dried Spinach Flakes
Dried Spinach Flakes
Chinese or Asian Spinach
Asian Spinach

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USDA Nutrition Facts

Spinach souffle (USDA#11658)

Serving Size 1 cup
Calories 171
Protein 7g
Total Fat 12g
Total Carbohydrates 5g
Dietary Fiber 0g
Sugars 1g
Potassium 234mg
Sodium 566mg
Cholesterol 118mg

Spinach, raw (USDA#11457)

Serving Size 1 cup
Calories 23
Protein 2g
Total Fat 0g
Total Carbohydrates 3g
Dietary Fiber 2g
Sugars 0g
Potassium 558mg
Sodium 79mg
Cholesterol 0mg

Spinach, canned, drained solids (USDA#11461)

Serving Size 1 cup
Calories 23
Protein 2g
Total Fat 0g
Total Carbohydrates 3g
Dietary Fiber 2g
Sugars 0g
Potassium 346mg
Sodium 27mg
Cholesterol 0mg

Spinach term - Related Content

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Spinach Salad with Bacon dressing Recipe

Spinach Salad with Bacon dressing

Delicious salad that can be served as a side dish or as an entree.
Spinach Stuffed Turkey Tenderloin Recipe

Spinach Stuffed Turkey Tenderloin

Beautifully presented and so flavorful, this creative dish will be a crowd-...
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Glossary Terms
Spinach Sauce Glossary Term

Spinach Sauce

Very common in India and Italian dishes, this type of sauce is used as a ba...
Spinach Noodles Glossary Term

Spinach Noodles

A ribbon pasta made from pasta dough that has had finely chopped spinach ad...
Chinese Spinach Glossary Term

Chinese Spinach

A type of broad-leafed Spinach that is grown in Far Eastern countries to ha...
Malabar Spinach Glossary Term

Malabar Spinach

A broad-leafed variety of spinach that is grown in Far Eastern countries fo...
Savoy Spinach Glossary Term

Savoy Spinach

A leafy green vegetable with a flavor that is slightly bitter tasting. Ther...
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