Spinach

In Season: May to October

Spinach is packed with nutrients but that's not all it has to offer. Spinach's brilliant green colour and versatility make it a great addition to so many dishes. It can be blanched, steamed, sautéed, added to eggs and fresh pasta dough or eaten raw in salads or on sandwiches. It cooks quickly so if you’re adding it to soups, or sautés, be sure to add it right at the end.

Store dry unwashed spinach in a sealed plastic bag in the refrigerator for up to two weeks. If you want to preserve this nutrient rich food for the winter months quickly blanch (less than 1 minute) it in boiling water and remove. Cut blanched spinach on a cutting board and stuff into sections of an ice cube tray. Fill each section up with water and freeze completely. Place spinach cubes in a freezer bag or freezer proof container.

Nutritional Information: 

Spinach is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fibre, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.