Vegetable of the Month
Spinach
Spinach is a leafy green vegetable that originated in Persia. It’s considered very healthy, and loaded with nutrients and antioxidants.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.
The nutrition facts for 3.5 ounces (100 grams) of raw spinach are:
Most of the carbs in spinach consist of fiber, which is incredibly healthy.
Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose
Vitamins and minerals:Spinach is an excellent source of many vitamins and minerals, including:
Spinach is a leafy green vegetable that originated in Persia. It’s considered very healthy, and loaded with nutrients and antioxidants.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.
The nutrition facts for 3.5 ounces (100 grams) of raw spinach are:
- Calories: 23
- Water: 91%
- Protein: 2.9 grams
- Carbs: 3.6 grams
- Sugar: 0.4 grams
- Fiber: 2.2 grams
- Fat: 0.4 grams
Most of the carbs in spinach consist of fiber, which is incredibly healthy.
Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose
Vitamins and minerals:Spinach is an excellent source of many vitamins and minerals, including:
- Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin A.
- Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function.
- Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.
- Folic acid. Also known as folate or vitamin B9, this compound is vital for pregnant womenand essential for normal cellular function and tissue growth.
- Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.
- Calcium. This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.
Creamed Spinach, c/o Jessica Gavin
Creamed spinach is a classic holiday side dish. Fresh spinach leaves are blanched and then stirred into a luxurious cheesy cream sauce. 4 servings
Ingredients
• 16 ounces spinach, washed and stems removed
• 2 quarts water
• 1 teaspoon kosher salt, for seasoning water
• 2 teaspoons minced garlic
• ½ cup diced shallots, ¼-inch dice
• 2 tablespoons unsalted butter
• 2 tablespoons flour
• ½ cup whole milk
• ½ cup heavy cream
• ¼ cup pecorino romano
• ¼ teaspoon ground nutmeg
• ¼ teaspoon black pepper
Instructions
• Remove the stems from the spinach or leave on if using baby spinach. Wash the spinach and shake off excess water
• Bring 2 quarts of water and 1 teaspoon of salt to a boil in a large pot.
• Add a third of the spinach and blanch for 30 seconds. Transfer cooked spinach to a colander. Repeat with the remaining spinach.
• Run cool water over the spinach to stop the cooking process until they are cool to the touch.
• Gently squeeze out excess moisture from spinach using your hands.
• Heat a large skillet over medium heat.
• Add the butter, once melted add the garlic, saute until fragrant, 30 seconds.
• Add shallots and cook until tender, 2 minutes.
• Add the flour, stir to combine and cook for 2 minutes.
• Slowly add in the milk and heavy cream, whisking to combine until thickened sauce is formed, about 3 to 4 minutes.
• Reduce the heat to low, whisk in the cheese, nutmeg, and black pepper.
• Add in the cooked spinach, stir and cook until warmed through, 2 to 4 minutes.
• Taste the creamed spinach and adjust seasonings as needed. Serve immediately.
Notes
• Recipe makes about 2 cups creamed spinach
• Serving Size: ½ cup
• Storage: Creamed spinach can be stored in an airtight container for up to 2 days.
• Reheat: Microwave for 90 to 120 seconds, in 30-second intervals, stirring in between, until warmed through.
• Using Frozen Spinach: Defrost about 2 cups of frozen spinach, squeezing out some of the excess moisture. Add to the cream sauce to warm.
Creamed spinach is a classic holiday side dish. Fresh spinach leaves are blanched and then stirred into a luxurious cheesy cream sauce. 4 servings
Ingredients
• 16 ounces spinach, washed and stems removed
• 2 quarts water
• 1 teaspoon kosher salt, for seasoning water
• 2 teaspoons minced garlic
• ½ cup diced shallots, ¼-inch dice
• 2 tablespoons unsalted butter
• 2 tablespoons flour
• ½ cup whole milk
• ½ cup heavy cream
• ¼ cup pecorino romano
• ¼ teaspoon ground nutmeg
• ¼ teaspoon black pepper
Instructions
• Remove the stems from the spinach or leave on if using baby spinach. Wash the spinach and shake off excess water
• Bring 2 quarts of water and 1 teaspoon of salt to a boil in a large pot.
• Add a third of the spinach and blanch for 30 seconds. Transfer cooked spinach to a colander. Repeat with the remaining spinach.
• Run cool water over the spinach to stop the cooking process until they are cool to the touch.
• Gently squeeze out excess moisture from spinach using your hands.
• Heat a large skillet over medium heat.
• Add the butter, once melted add the garlic, saute until fragrant, 30 seconds.
• Add shallots and cook until tender, 2 minutes.
• Add the flour, stir to combine and cook for 2 minutes.
• Slowly add in the milk and heavy cream, whisking to combine until thickened sauce is formed, about 3 to 4 minutes.
• Reduce the heat to low, whisk in the cheese, nutmeg, and black pepper.
• Add in the cooked spinach, stir and cook until warmed through, 2 to 4 minutes.
• Taste the creamed spinach and adjust seasonings as needed. Serve immediately.
Notes
• Recipe makes about 2 cups creamed spinach
• Serving Size: ½ cup
• Storage: Creamed spinach can be stored in an airtight container for up to 2 days.
• Reheat: Microwave for 90 to 120 seconds, in 30-second intervals, stirring in between, until warmed through.
• Using Frozen Spinach: Defrost about 2 cups of frozen spinach, squeezing out some of the excess moisture. Add to the cream sauce to warm.
