Spinach — Nutrients, Health Benefits, And Shopping Tips

Spinach leaves should be dark green and vibrant, with a crisp texture and no signs of wilting or yellowing. The leaves should snap easily when fresh, indicating good hydration and health.

Do not buy spinach that is slimy or has a sour smell, as these are clear indicators of decay. Spinach with blemishes or that is overly tough should also be avoided, as it is likely past its prime and not ideal for consumption.

Spinach should be stored in the refrigerator, preferably in a perforated plastic bag. Keeping it in the crisper drawer helps maintain its freshness and crispness for up to a week.

Excess moisture can cause spinach to wilt and spoil. Avoid washing it before storage, as water can accelerate spoilage. Always use a clean, dry cloth to pat dry if washing is necessary before storing.

Spinach can last for 5-7 days in the refrigerator when stored in a plastic bag or container. For longer storage, spinach can be blanched and frozen, lasting up to 12 months.

Leftover spinach can be used in a variety of fresh and cooked dishes. Add it to salads, sandwiches, or wraps for added greens, or mix it into a smoothie with fruits and yogurt for a healthy drink. Spinach is also great when sautéed with garlic and olive oil as a simple side dish.

Use spinach in a quiche, frittata, or omelet with eggs, cheese, and herbs, or mix it into a pasta dish with a creamy or tomato-based sauce. If you have a lot of spinach, consider making a batch of spinach pesto by blending it with garlic, nuts, and Parmesan, perfect for tossing with pasta or spreading on toast. Spinach can also be added to soups, stews, or casseroles for added nutrition and flavor, or used as a filling for stuffed mushrooms or peppers. For a quick snack, enjoy spinach with a drizzle of olive oil, lemon juice, and a sprinkle of salt, or blend it into a dip with cream cheese and herbs.