A leafy dark green veggie with a reputation for bodybuilding, thanks to Popeye, spinach packs a dense nutritional punch. Its rich green color shows its abundant supply of beta-carotene, while it also delivers plenty of iron, calcium, folate, potassium and magnesium. Spinach can be enjoyed in a variety of preparations, including fresh raw spinach salads, and steamed or sauteed renditions. Its meaty texture and refreshingly green taste adds flavor and substance to almost any meal. Many consumers have been put off of spinach by e. coli contamination and subsequent recall of millions of pounds of pre-washed, bagged spinach that occurred in 2006. Some industry analysts believe it's only a matter of time before another episode of contamination happens again. But contamination is only one of the problems with bagged spinach and other greens. Another is cost. Bagged spinach can cost many times that of bunched spinach, with only a few minutes saved in the preparation time. Bagged veggies also require huge amounts of energy to refrigerate them from the fields all the way to market, creating a huge carbon footprint. Since the FDA has recommended that all produce be thoroughly washed at home whether it's bagged or not, it's redundant and wasteful to purchase bagged greens.
What to Look for
Since spinach is one of the most highly fumigated crops, organic spinach is a wise choice. Look for full, crisp, deep green bunches of spinach, without yellow spots or broken leaves. For those occasions that call for frozen or canned spinach, organic is still the best choice, but read the labels, looking for added salt, sugar, fats, and preservatives. If it's just organic spinach and water, you're good to go.
Common Pitfalls
A common misconception about spinach claims that the oxalates present in spinach can contribute to gallstones and kidney stones. Current research shows that one would need to consume massive amounts of spinach for oxalic acid to build up sufficiently enough to cause disease. Gallstones and kidney stones are produced from eating too much animal protein and inadequate exercise, though genetic predisposition may play a role. The oxalates do make some of the calcium and iron less absorbable, but spinach has so many other beneficial nutrients, it's still well worth consuming this nutritious and tasty vegetable.
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