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Spinach
Spinach
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Spinach
photo credit: gourmetsleuth
What is Spinach?
Spinach
has dark green leaves that, depending on the variety, may be either curled or smooth. Smooth, or flat leaf spinach, is sometimes sold as "salad spinach." This variety has a more tender, delicate texture. Curly leaf spinach has a firmer texture. Both have the same taste and nutritional value and look the same once cooked.
Substitute for Spinach
Amaranth greens, beet greens, arugula
Equivalents
4 cups spinach leaves = 6 ounces
1lb fresh = 1 cup cooked
15 to 16 oz. can = 1 1/2 - 2 cups
10 oz bag = 6 cups of leaves, 1 1/4 cups cooked, 2/3 cup cooked & squeezed dry
10oz frozen = 1 1/2 cups cooked
1 cup chopped raw spinach = 45 grams
metric conversions →
Salad Greens
,
Cooking Greens
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Selection
Choose leaves that are crisp and dark green. Avoid those that are limp, damaged or have yellow spots.
Storage
Refrigerate in a plastic bag for up to 3 days.
Uses & Preparation
Separate leaves and rinse well before cooking. If preparing for a salad, rinse then pat dry with paper towels or spin dry with a salad spinner. Both varieties can be eaten raw or cooked. Flat leaf is preferred for salads because of its delicate texture and slightly milder flavor. Two ways to cook spinach: Rinse then put leaves in a pot with only the water that clings to the leaves. Cover and cook on very low heat just until the leaves wilt. Sauté oil and garlic in a large skillet. Add rinsed, dried spinach leaves. Cover and cook on very low heat just until the leaves wilt. Delicious in tossed salads. Serve cooked spinach cold, dressed with vinaigrette. To remove stems, fold each leaf lengthwise so that the insides touch, then bend back the stem and pull down.
Nutrition Information For Spinach
Serving Size
1 cup
Calories
41
Calories from Fat
0
% Daily Value
*
Total Fat
0g
0%
Saturated Fat
0g
0%
Cholesterol
0mg
0%
Sodium
126mg
10%
Potassium
839g
20%
Total Carbohydrate
7g
0%
Dietary Fiber
4g
20%
Sugars
1g
Protein
5g
10%
Vitamin A 0%
•
Vitamin C 0%
Calcium 0%
•
Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Favorite Spinach Recipes
Roasted Poblano Vinegarette
Recipe from the Grillin' And Chillin' Show. Poblano chiles have just a mild amount of heat with a fresh clean flavor. These fresh chiles are commonly charred and peeled before use. Charring brings out
Tofu Spinach Dip
A heart healthy spinach dip using tofu for a creamy base with spinach, light sour cream and reduced fat Parmesan cheese.
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