In season mid-spring: Spinach

In season mid-spring: Spinach

Spinach is a popular and easy addition to meals, with a variety of health benefits.

The taste of spinach is often considered a milder version of silver beet. Baby spinach leaves provide an even milder, juicy flavour.


Pick leaves that are bright green and crisp. Avoid wilting or blemishes.


Spinach is highly perishable so correct storage is important. Storing in a plastic bag in the fridge helps retain moisture to prevent wilting.


Spinach is a rich source of vitamin A and folate, and low in kilojoules.


The versatility of spinach, equally tasty eaten raw or cooked, makes this vegetable an easy favourite.

  • Sauté with a little garlic, lemon and olive oil, for a quick and yummy accompaniment to roasted meat or grilled fish.
  • Raw spinach is a great base for salads, adding fabulous texture. Combine spinach with roasted pumpkin and canned chickpeas before dressing with a chopped garlic, chilli, lemon juice and olive oil mix.
  • For a light pasta sauce cook spinach with cherry tomatoes, garlic and olive oil.
  • Add a nutritious kick to egg dishes by including spinach in scrambled eggs, omelettes, quiches or frittatas.
  • Combine frozen spinach with mashed potato and top with parmesan cheese.
  • Add spinach for a crispy crunch in your sandwich, wrap or pita bread.
  • Recipe idea: Spinach with raisins and pine nuts

Did you know? Eating foods rich in vitamin C like tomatoes or orange juice with spinach decreases the effect of oxalic acid in spinach which interferes with the absorption of iron and calcium.

Author: HFG shopping

Healthy Food Guide

First published: Oct 2013

2018-08-14 16:00:52

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