a rich source of
Vitamins A, C
and E and researchers have
identified at least 13 different flavonoid compounds in spinach that function as
antioxidants and as anti-cancer agents.
There are 3 different kinds of spinach:
Spinach can be bought loosely or in prepackaged bags. Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.
If only bagged spinach is available where you shop, make sure to check the back side of the bag for excess moisture and spoilage.
Spinach, whether bunched or prepackaged, should be triple washed to remove the sand and soil. Place the spinach in a sink full of cold water and swish the leaves around with your hands as this will allow any dirt to become dislodged. Remove the leaves from the water, empty the sink, refill with clean water and repeat this process until no dirt remains in the water (usually three times will do the trick). Cut away any overly thick stems to ensure for more even cooking. If you are going to use the spinach in a salad, you can dry it in either a salad spinner, spreading it out on a kitchen towel for a little while or by shaking it in a colander. If you are going to cook it, you do not need to worry about drying it well as the remaining water will serve to help it cook.
Shred fresh spinach and add to just about anything including egg dishes included deviled eggs, casseroles including lasagna and stuffed shells, soups, subs and used as bed of greens for under grilled foods like marinated chicken kabobs or fish, especially if you are trying to reduce the amount of rice, etc. in your meals and adding more fresh stuff. Spinach makes a fabulous salad, whether you heat the salad dressing to make a wilted spinach salad or served cold.
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