Raw or cooked, spinach is a tasty green that lends itself to many different preparations. Spinach makes an excellent substitute for lettuce in sandwiches and hamburgers and it’s a natural for soups. Partnered with broccoli, spinach makes a flavourful, vitamin-rich dish. See our delicious recipes ...

Dark Green and Leafy = Vitamin-Rich
Serve up Spinach!
Cooking Tip

A transcription error some years ago misstated the iron content of spinach, increasing it tenfold over the actual amount. Still, a cup (250 mL) of chopped raw spinach is a good source of iron, providing 1.6 mg. However, spinach also contains a lot of oxalic acid which limits the bioavailability of the iron so that the body absorbs very little. Meat, poultry, fish and iron-fortified grain products are the main sources of dietary iron.

Dark Green and Leafy = Vitamin-Rich

That’s certainly true of spinach! It’s an excellent source of folic acid, vitamin A, potassium and magnesium as well as a good source of vitamin C and… iron! Remember that vegetables always lose some nutritional value when cooked.

Serve up Spinach!

Cooking Tip

Rinse fresh spinach under cold running water. Use a salad shaker or spinner to remove excess water. Put in a pot, and cook on high heat for 1-3 minutes in just the water that remains on the leaves.

chicken and spinach soup
codfish florentine
pork loin with spinach and applesauce
spinach dip
spinach salad amandine
strachiatella