SPINACH

1. SPINACH www.whatweate.com/2005/05/21/spinach.jpg BY: Kaitlyn Wawryk

2. History Of Spinach: • Originally from Persia (now Iran) and most commonly found in the Middle East. • First Known as “aspankh” • By the 1300’s spinach had spread to Europe and Britain where it was most popular during Lent. • Finally during the 19th Century, spinach was cultivated in North America. • In more recent times the cartoon character “Popeye” has made spinach more popular. • http://www.hungrymonster.com/foodfacts/food_facts.cfm?Pharse_vch=spinach&fid=6637 www.geocities.com/thomascris/popeye.jpg luteinlab.unh.edu/chopping%20spinach.jpg

3. Buying and Storage of Spinach • Even though spinach is available all year round, spinach is freshest and best during the months of May through September. • When selecting spinach you should look for the bright green, and tender leaves. • You should avoid wilted, yellow or damaged leaved. • After buying spinach you should trim the root off, place it in a plastic bag loosely in the refrigerator and it will stay fresh up to 2-3 days. • Spinach is sold both loose and in bags, but the loose is easier to evaluate for quality. • Three Basic Types of Spinach • Savoy: which is crinkly, curly leaves with dark green colors. Sold fresh in bunches. • Flatter SmoothLeaf: which is unwrinkled, spade-shaped leaves that are easier to clean then Savoy. Used generally for canned or frozen foods, such as soup or baby food. • Semi-Savoy: most popular, which has slightly crinkled leaves, so they are easier to clean than Savoy http://www.wholehealthmd.com/refshelf/foods_view/1,1523,35,00.html http://www.freshforkids.com.au/spinach.htm

4. Baby Spinach: • Baby spinach is a relatively newcomer. • It is very covenant because of it’s small leafs, that come pre-washed and packaged. Noticed in the picture, baby spinach is pre-packaged to be convenient to consumers. http://www.ebfarm.com/Recipes/FoodFacts/BabySpinach.aspx

5. Nutrition Facts Spinach provides more nutrients than most foods!! Spinach is an excellent source of vitamin A, vitamin K, manganese and foliate. It also is a source for fiber, potassium vitamin C and much, much more. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

6. Spinach Nutritional Fact: http://freshcutproduce.com/nutrifax/spinach.html

7. Oxalic Acid and Spinach: • Oxalic acid binds with needed nutrients and makes them inaccessible to the body. • It mostly occurs with Calcium and Iron • Great amounts of oxalic acid is found in spinach. • One way to receive more nutrients from spinach by lowering the amount of oxalic acid is by adding vinegar or a vinegar based dressing onto the spinach before consumption. • This is why many salad recipes for spinach suggest a vinegar based dressing. http://www.roadcycling.com/news/article1384.shtml

8. Benefits of Spinach: • Spinach carotene combats against prostate cancer • Helps your bones with vitamin K, almost 200% of daily value in one cup of fresh spinach • Spinach helps against cardiovascular disease from vitamin A, vitamin C, foliate and magnesium. • Colon cancer prevention. • Provides Anti-inflammatory nutrients. • A smarter brain with spinach!! – animal studies show, spinach helps protect the brain from oxidative stress and reduces the effects of age related declines in brain function. • We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been protecting himself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. • Overall spinach is one of the healthiest vegetables around which helps protect against many diseases that are increasingly common today. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

9. Recipes: Spinach Pie Ingredients1 pound frozen chopped spinach1/4 cup chopped onion4 eggs1 tsp lemon juice1/4 tsp pepper1/4 tsp salt1 (8 ounces) package cream cheese (light or low-fat is okay)3/4 cup milk8 ounces grated Cheddar cheese1 unbaked pie shell InstructionsCook and drain spinach (squeeze out water well). Blend in other ingredients except half of Cheddar cheese. Mix well with spinach and pour into pie shell. Bake at 375 degrees F. for 25 minutes. Sprinkle the rest of the cheese on top and bake until cheese melts, approximately 5 minutes. Yield: 6 to 8 slices http://homecooking.about.com/library/archieve/blv1.htm cfa-www.harvard.edu/…/pics/spanakopita.jpg

10. Mixed Salad With Pears and Raisins Recipe 1 cup golden raisinsWater1/2 pound mixed greens (baby spinach leaves also are good)2 pears, cored and diced2 medium carrots, cut into matchsticks3 tablespoons pine nutsSalt, to taste3 tablespoons balsamic vinegarExtra-virgin olive oil, to taste InstructionsPlace the raisins in a medium bowl and cover with warm water. Allow to soak at least 20 minutes, or until quite soft. Toss the greens, pears and carrots together in a large bowl. Sprinkle pine nuts and salt over the salad. Once the raisins have plumped, drain and gently squeeze to remove excess water. Add the raisins to the top of salad. Sprinkle the vinegar over the salad, then repeat with olive oil. Yield: 4 to 6 servings http://homecooking.about.com/library/archieve/blsalad76.htm

11. I’m Popeye the Sailorman I’m Popeye the Sailorman I’m strong to the finch Cause I eats my spinach I’m Popeye the Sailorman http://www.hiehs.nih.gov/kids/lyrics/popeye.htm thetoonspark.tripod.com/popeye%201956.jpg

12. Bibliography: http://homecooking.about.com http://whfoods.com http://www.hungrymonster.com http://www.freshforkids.com http://www.geocities.com http://www.wholehealthmd.com