Spinach may be the most useful leaf in the kitchen: it cooks in two minutes, disappears politely into soups, pasta, eggs, and smoothies, and is available fresh, frozen, or as tender baby leaves almost everywhere. It originated in Persia, traveled to Europe by way of Moorish Spain, and was supposedly a favorite of Catherine de’ Medici, whose name survives in dishes “à la Florentine.” A note on its famous iron: the popular story that a misplaced decimal point inflated spinach’s iron content tenfold is itself partly a myth — but spinach was never quite the iron miracle of Popeye cartoons. It is, however, genuinely rich in several other nutrients, and growing it well is mostly a matter of respecting its dislike of heat.
Nutrition in Brief
Raw spinach provides generous vitamin K and vitamin A (as beta-carotene), folate, vitamin C, manganese, and magnesium, with modest iron and calcium, all for very few calories. It is also one of the richest common sources of lutein and zeaxanthin, carotenoids concentrated in the eye. Two nuances matter. First, spinach is high in oxalates, which bind some of its calcium and iron and reduce absorption; cooking in water and discarding the water lowers oxalate content. Second, pairing spinach with vitamin C-rich foods — lemon, peppers, tomatoes — improves absorption of its plant iron. None of this makes spinach anything other than an excellent everyday vegetable; it simply rewards a varied plate.
Varieties to Know
Savoy spinach has deeply crinkled, dark leaves and the fullest flavor; it is the classic bunching spinach of markets and gardens, though its folds hold grit and need thorough washing. Semi-savoy types are a middle path — some crinkle, easier cleaning. Smooth-leaf spinach, flat and spade-shaped, is grown for processing, frozen spinach, and baby leaf production because it washes clean and grows fast. Baby spinach is not a variety at all but any spinach harvested young, tender enough for salads straight from the bag. For hot weather, gardeners often substitute “summer spinaches” such as Malabar spinach or New Zealand spinach — unrelated plants with similar uses that tolerate the heat true spinach hates.
Growing Spinach
Spinach is a cool-season, fast crop that bolts — sends up a seed stalk and turns bitter — as days lengthen and temperatures rise. The winning strategy is small, frequent sowings: a short row every two weeks in spring, and a main sowing in late summer for fall harvests, when cooling weather produces the sweetest, thickest leaves. Sow seeds half an inch deep in rich, moist soil; spinach is a heavy feeder and grows best with steady water and a nitrogen-rich soil. Thin seedlings to four to six inches apart and eat the thinnings. Leaves can be picked individually from the outside of the plant for a continuing harvest, or whole plants cut at ground level. A light frost improves flavor rather than harming the plants.
Cooking It Well
Spinach’s great enemy is excess water. Wash it, then cook it in just the water clinging to its leaves, in a covered pan for two to three minutes, and press out moisture before adding it to quiches, stuffed dishes, or creamed spinach — otherwise it will flood your recipe. It wilts to a fraction of its volume, so start with what looks like far too much. Frozen spinach, squeezed very dry, is often the practical choice for cooked dishes and is nutritionally comparable to fresh. Flavor partners are legion: garlic, nutmeg (the classic pinch in creamed spinach), lemon, feta, eggs, beans, lentils, and curry spices. Raw baby leaves need nothing more than a bright dressing.
Spinach is a wholesome staple in a balanced diet; this article gives general information only, not medical advice, so talk to a healthcare professional for personal guidance about your health.
