Why Spinach is My Go-To Superfood + 10 Delicious Spinach Recipes

Cover the Basics of the Nutritious Spinach

Food Editor at Kitchen Stories

The best way to feel the vibe of the season? Shop with it! To get the most out of this popular green, spinach, have a read-through before the market!

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Spinach is a leafy superfood that is great in salads – but it's also delicious in smoothies, pastas and a lot more. It's a versatile ingredient for any meal; full of nutrients, health benefits, and a great taste. Explore the best ways to select, store, and cook spinach with 10 recipes that will help you get inspired and make the most out of your next market run.

Start with the basics: What types of Spinach are there?

Spinach (Spinacia oleracea) is a nutritional powerhouse plant from the Amaranth (Amaranthaceae) family, a leafy green with roots going back to Ancient Persia. There are many varieties of spinach so let’s put a name to the most common ones you’ll find in stores.

Curly leaf spinach (savoy): This variety you’ll usually see around the farmer's markets. They come fresh in bunches and have big wrinkled leaves. This makes them great for cooking, as they are sturdier and packed with flavor. Wash them with extra care since the leaves collect a lot of sand and dirt.

Flat leaf spinach: You’ll find this variety in your grocery store isles, either in salad bags, frozen, or canned. You’ll recognize them through their smooth leaves. This variety can be both used for cooked dishes and eaten raw. Check the packaging to see it is pre-washed. If not, wash in cold water and pat dry.

Baby spinach: This variety is just spinach picked at a young age. They are best eaten raw, either in salads, sandwiches or bowls. Baby spinach is milder in flavor, and can usually be found pre-washed. We do not recommend cooking baby spinach, as its fragile leaves will lose all its texture.

In a pinch, all spinach varieties can be used interchangeably.

The health benefits of eating spinach

Spinach leaves are made up of nearly 90% water, so you will lose a lot of its volume when cooking. Because of its high water content, spinach is low in calories. Each 3.5 oz (100 g) serving of raw spinach has only 25 calories. The leafy green is a nutritional powerhouse. Spinach is high in fiber which can be beneficial to gut health. It’s also rich in antioxidants that can help fight the oxidative stress in your body. In addition to that, it’s rich in vitamin A, vitamin C, iron manganese and a whopping 460% of your daily vitamin K intake. Each type of spinach is a superfood that earned the title.

How to pick spinach

When buying fresh spinach, look for green, healthy and crisp leaves. Avoid spinach with yellowing or dry leaves. Packaged spinach is prone to become slimy, make sure to inspect your bag.

If you’re buying frozen or canned spinach, check the ingredient list. Ideally, you’re looking for nothing but spinach. Frozen spinach is great in cooked dishes such as stews and soups.

When is spinach in season?

Spinach is available all year around, but is most commonly harvested through spring and summer, from March through June. In the early spring you’ll find the freshest, youngest spinach, while the end of the season offers more mature spinach.

How to store spinach : Do’s and Dont’s

To make the most out of your spinach you can follow these simple tips:

If buying fresh spinach, begin by washing and drying it, either with a salad spinner or paper towel. Store them loosely packed, in a closed container or plastic bag lined with paper or fabric towel.

If you got them pre-packaged, store them unopened in your fridge. Once opened, they are best consumed in 1-3 days.

Don’t wash them as soon as you get home, but only before you need to use them.

Extra tip: you can freeze spinach by blanching them in boiling water for one minute. Transfer to an ice bath and squeeze out the excess water. Then, put them into a freezer safe bag or container.

How to prepare spinach the right way

To use fresh: Start by washing your spinach thoroughly, and get rid of any dry stems. Add them whole or chopped up to salads, bowls, omelets or smoothies.

To use frozen: Thaw the spinach and squeeze out as much liquid as possible. You can throw it into all sorts of dishes, from ravioli fillings to curries, lasagna layers to hearty stews and soups.