Leafy greens tend to have extremely low-calorie values per serving, and spinach is no exception. According to the U.S. Department of Agriculture, 1 cup of raw spinach has only 7 calories. The same amount offers close to 1 gram protein, no fat, 1 gram carbohydrates, and about 0.7 gram fiber. If you want to lose weight, spinach is also worth including in your everyday diet because of its low energy density level. Low energy-dense foods, which have high fiber and water contents and low fat and calorie counts, are best for healthy weight control. Raw, fresh spinach is more than 91 percent water.

When selecting spinach, choose fresh, crisp, green bunches with no evidence of insect damage. To store, loosely wrap spinach in a damp paper towel and refrigerate in a plastic bag for use within 3-5 days. Rinse spinach leaves in cool water and pat dry just before using.

Varieties of Spinach

There are three primary varieties of spinach:

• Smooth or Flat Leaf Spinach: Smooth, spade-shaped leaves, tender texture, slightly sweet flavor, and best eaten raw.
• Savoy or Curly Spinach: Dark green crinkly, curly leaves, crisp texture, slightly bitter flavor, and best used for cooking.
• Semi-savoy Spinach: Semi-crinkly leaves, crisp texture, and best used for cooking.

Nutrition

Eating spinach daily can help you meet nutritional recommendations for specific vitamins and minerals. Specifically, spinach leaves are high in folate, calcium, vitamin A, and vitamin C. Those vitamins and minerals may help prevent severe health conditions, including diabetes, bone loss, cancer, kidney stones, heart attack, and stroke.

Spinach also contains many lesser-known antioxidant compounds, such as flavonoids. Antioxidants are crucial to our body’s natural defenses, helping reduce the risk of cancer.

Not enough? Spinach may play a role in the slowdown of the aging process, and help to maintain brain function. These potential health benefits, along with the proven nutritional benefits of spinach, make it a must-have in your diet.

Spinach is affordable and it is easy to add to almost any recipe to get the added nutrition in your diet.

Ways to Enjoy Spinach

• Stuffed Chicken. Stuff chicken with spinach, low-fat cheese, and onions. After the chicken is baked, use the spinach combination as a flavorful side dish. This also works with fish.
• Spinach Smoothie? Ewww! Chill. Spinach has no flavor so you can add in the vitamins and minerals without changing the taste of the drink. Just a handful of fresh spinach will amp up the nutrition in your favorite smoothie.
• Spinach Pesto. Use spinach instead of basil leaves in your traditional pesto recipe.
• Spinach Dip. Cook spinach according to package, and then mix in parmesan cheese, pine nuts, and sliced cashews. Heat in the oven at 350°F for 10 minutes.
• Mexican Dishes. Use spinach in quesadillas, burritos, taco, and enchiladas. These dishes will receive oohs and aahs!
• Popeye-Approved Potatoes. Mix cooked frozen spinach into mashed potatoes. Top with parmesan cheese for a twist on an old favorite.
• Vegetable Frittata. Add spinach, mushrooms, onions, and low-fat cheese to make a nutritious and delicious filling for frittatas, quiche, and omelets.
• Spinach Fruit Salad. Use fresh spinach to make a salad, and then toss in some strawberries, mandarin oranges, or apple slices. Add chopped nuts for crunch. Enjoy.
• Spinach in Stir-Fry? Yes Indeed. Cook spinach, bell peppers, onions, mushrooms, and broccoli in a little olive oil on high heat for a delicious vegetable medley.
• Salad On-the-Go. Tear spinach leaves and toss into a whole wheat pita with your favorite salad toppings. Add low-fat dressing for a quick salad on the go.
• Spinach Bread Pudding. You just can’t go wrong with savory bread pudding. Try a spinach, bacon, and cheese recipe.
• Spinach Soup. Fresh-tasting spinach soup is wonderfully nutritious and delicious. Add a dollop of low-fat sour cream or plain yogurt to add a little dimension.
• Pasta with Spinach. A one-pot pasta meal with chicken, spinach, and tomatoes is simple, fresh, and healthy,  so what’s not to love?
• Creamed Spinach. Wilted spinach is mixed through a silky-smooth white sauce, flavored with sautéed onion and garlic, then served with parmesan cheese. This is the side dish of your dreams!
• Spinach and Artichokes Melt. What is better than your favorite spinach artichoke dip slathered over some toasty grilled bread? Use extra dip inside a tortilla for a quesadilla!

Spinach is not restricted to these ideas, and you can always add your own personal twist. Take this as an inspiration and bring out the Popeye in you!

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Sources:

• www.choosemyplate.gov,  https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients, http://farmtotable.colostate.edu/eat-resources/spinach.php#.XlfuNWhKiUm, https://fruitsandveggies.org, https://www.livestrong.com/article/504271-can-i-eat-spinach-everyday/