Spinach is a versatile and nutritious leafy green that can be used in many tasty dishes.

From smoothies and salads to pasta and quiches, there are countless ways to enjoy this healthy vegetable.

You’ll find plenty of options for every meal of the day, including appetizers, main courses, and even desserts.

These 40 delicious spinach recipes will help you make the most of this nutrient-packed ingredient.

You’ll discover new flavor combinations and cooking methods that transform spinach into mouthwatering meals.

Whether you’re looking for quick weeknight dinners or impressive dishes for entertaining, these recipes offer something for everyone.

Get ready to explore the world of spinach and add some green goodness to your plate.

1. Spinach and Feta Stuffed Chicken Breast

This dish combines tender chicken with a flavorful filling. You’ll love the mix of creamy feta and fresh spinach inside juicy chicken breasts.

To make it, cut a pocket in each chicken breast.

Mix cooked spinach with feta cheese and spoon it into the pockets. Close them with toothpicks.

Season the outside of the chicken with salt, pepper, and garlic powder.

Cook in a preheated oven at 375°F (190°C) for about 25 minutes or until the chicken is fully cooked.

This meal is both tasty and healthy. It’s perfect for a weeknight dinner or when you want to impress guests with little effort.

2. Garlic Butter Spinach Shrimp

This tasty dish combines juicy shrimp with fresh spinach in a rich garlic butter sauce. You can whip it up in under 25 minutes for a quick weeknight meal.

Start by sautéing the shrimp in a mix of spices.

Then make a creamy sauce with butter, garlic, and Parmesan cheese. Add the spinach and let it wilt.

This recipe is versatile. You can serve it over pasta or rice for a heartier meal. Or keep it low-carb by eating it on its own.

The garlic butter sauce coats the shrimp perfectly, while the spinach adds color and nutrition. It’s an easy way to get more greens into your diet.

3. Spinach and Ricotta Stuffed Shells

Spinach and ricotta stuffed shells are a tasty Italian-inspired dish. You’ll love how the creamy cheese filling pairs with tender pasta and tangy tomato sauce.

To make them, cook jumbo pasta shells until al dente.

Mix ricotta, cooked spinach, mozzarella, and Parmesan cheese in a bowl. Add an egg and seasonings like salt, pepper, and herbs.

Spread some marinara sauce in a baking dish. Stuff each shell with the spinach-ricotta mixture and place them in the dish. Top with more sauce and cheese.

Bake the shells until hot and bubbly. The result is a comforting meal packed with cheesy, spinach goodness. Serve as a main dish or side for a satisfying dinner.

4. Creamed Spinach with Parmesan

Creamed spinach with Parmesan is a rich and tasty side dish. You can make it easily at home with a few simple ingredients.

Start by wilting fresh spinach in a pan with olive oil. Once wilted, drain the spinach to remove excess water.

In the same pan, cook onions and garlic in butter until soft. Add cream cheese and stir until melted.

Pour in heavy cream and bring to a gentle boil.

Sprinkle in grated Parmesan cheese and stir until smooth. Add the cooked spinach back to the pan and mix well.

Season with salt, pepper, and a pinch of nutmeg for extra flavor. Cook for a few more minutes until everything is hot and well combined.

5. Spinach and Mushroom Quiche

Spinach and mushroom quiche is a tasty dish that combines vegetables and eggs in a flaky crust. You can make it for breakfast, lunch, or dinner.

To start, sauté mushrooms, onions, and garlic in a pan. Add fresh spinach and cook until wilted. This creates a flavorful vegetable base for your quiche.

In a bowl, whisk eggs with milk or cream.

Add salt, pepper, and a pinch of nutmeg for extra flavor. Pour this mixture over the vegetables in a prepared pie crust.

Sprinkle cheese on top before baking. Swiss or cheddar work well.

Bake the quiche until it’s set and golden brown, about 30 minutes.

Let it cool for a few minutes before slicing. Serve your spinach and mushroom quiche warm for a satisfying meal.

6. Spinach and Artichoke Dip

Spinach and artichoke dip is a crowd-pleasing appetizer you can easily make at home. You’ll need cream cheese, sour cream, and a mix of cheeses like mozzarella and Parmesan.

Start by cooking fresh spinach with garlic and olive oil. If using frozen spinach, thaw and drain it first.

Chop some marinated artichoke hearts and add them to the mix.

Combine the veggies with the cheeses and bake until hot and bubbly.

Serve your homemade dip warm with chips or bread for dipping. This creamy, cheesy dish is perfect for parties or game day snacks.

7. Spinach Pesto Pasta

Spinach pesto pasta is a tasty twist on traditional pesto. You can make it easily at home with a food processor or blender.

Start by cooking your pasta of choice until al dente.

While it cooks, blend spinach, basil, nuts, garlic, and olive oil to create the pesto sauce.

Reserve some pasta water before draining. This starchy liquid helps the sauce stick to the noodles.

Mix the pesto with your hot pasta, adding pasta water as needed for the right consistency.

For extra flavor, try sautéing shallots or adding cherry tomatoes. A splash of cream can make the dish more indulgent. Season with salt and pepper to taste.

8. Spinach and Ricotta Lasagna

Spinach and ricotta lasagna is a tasty twist on the classic Italian dish. You’ll love this vegetarian version packed with nutrients and flavor.

To make it, start by cooking onions and garlic in olive oil. Add red wine and let it reduce. Mix in tomatoes and seasonings to create a simple sauce.

For the filling, combine ricotta cheese with cooked spinach.

Layer the sauce, pasta sheets, and spinach-ricotta mixture in a baking dish. Repeat until you’ve used all ingredients.

Bake the lasagna in a preheated oven at 375°F (190°C) for about 30 minutes. Let it cool slightly before serving. This hearty meal is perfect for family dinners or gatherings with friends.

9. Spinach and Mushroom Risotto

Spinach and mushroom risotto is a tasty dish you can make at home.

Start by sautéing onions and garlic in a large pot. Add mushrooms and cook until they’re soft.

Pour in rice and stir to coat it with oil.

Slowly add warm broth, stirring often. This helps the rice release its starch and get creamy.

When the rice is almost done, mix in fresh spinach. It will wilt quickly from the heat. Finish with butter and cheese for extra richness.

This risotto is filling and full of flavor. You can serve it as a main dish or a side. It’s perfect for a cozy dinner at home.

10. Spinach and Cheese Omelette

You can make a tasty spinach and cheese omelette for breakfast.

Crack eggs into a bowl and whisk them with salt and pepper. Heat butter in a pan over medium heat.

Pour the egg mixture into the pan. As it cooks, lift the edges to let uncooked egg flow underneath.

Add spinach and cheese to one half of the omelette.

Fold the other half over the filling. Cook until the cheese melts and the bottom is golden.

Slide onto a plate and enjoy your quick, protein-packed meal.

11. Spinach and Bacon Salad

Spinach and bacon salad is a tasty mix of fresh and savory flavors. You’ll love the combo of crisp spinach leaves and crunchy bacon bits.

To make this salad, start by cooking bacon until it’s nice and crispy. While it cools, whisk together a quick dressing with vinegar, honey, and mustard.

Toss the spinach in a large bowl. Add the cooled bacon pieces on top.

You can also throw in some sliced red onion or hard-boiled eggs for extra flavor and texture.

Pour the warm dressing over your salad just before serving. The heat will slightly wilt the spinach, creating a perfect blend of temperatures and textures.

12. Spinach and Pine Nut Salad

This simple yet tasty salad combines fresh spinach with crunchy pine nuts for a delightful mix of textures. You can easily whip it up in just a few minutes.

Start with a bed of baby spinach leaves.

Toast the pine nuts in a dry pan until golden brown. Sprinkle them over the spinach.

Add some thinly sliced red onion and crumbled feta cheese for extra flavor. For a touch of sweetness, toss in a handful of dried cranberries.

Dress the salad with a light vinaigrette made from olive oil, white balsamic vinegar, and a squeeze of lemon juice. Season with salt and pepper to taste.

This versatile salad works great as a side dish or light meal. You can also add grilled chicken or shrimp to make it more substantial.

13. Spinach and Cheese Stuffed Mushrooms

Spinach and cheese stuffed mushrooms are a tasty appetizer you can make at home.

Clean mushroom caps and remove the stems. Chop the stems finely.

In a pan, sauté minced garlic and chopped mushroom stems. Add spinach and cook until wilted. Mix in cream cheese, salt, and pepper.

Stuff the mushroom caps with this mixture. Top with grated cheese like feta or parmesan.

Bake in a preheated oven at 350°F (175°C) until the mushrooms are tender and the cheese is melted.

These stuffed mushrooms are great for parties or as a side dish. You can prepare them ahead of time and bake just before serving.

14. Spinach and Goat Cheese Pizza

Spinach and goat cheese pizza is a tasty twist on a classic dish. You can make it at home with just a few ingredients.

Start with a pre-made pizza crust or flatbread to save time.

Spread a white sauce on the crust. Top it with fresh spinach leaves and crumbled goat cheese. Add some mozzarella for extra gooeyness.

Bake the pizza until the cheese melts and the crust turns golden. The spinach will wilt slightly in the oven.

The goat cheese adds a tangy flavor that goes well with the mild spinach.

This pizza works great as a light lunch or dinner for two. You can add other toppings like pecans or honey for more flavor if you want.

15. Spinach and Potato Frittata

Spinach and potato frittata is a tasty and filling dish perfect for breakfast, brunch, or dinner. You’ll love how easy it is to make this one-skillet meal.

Start by sautéing potatoes until tender. Add spinach and let it wilt.

Pour beaten eggs over the vegetables and cook until set on the bottom.

Sprinkle cheese on top and finish cooking under the broiler. The result is a golden, puffy frittata packed with nutrients.

This versatile recipe lets you use up leftover veggies. Try adding red peppers or green onions for extra flavor and color.

Serve hot or at room temperature for a satisfying meal any time of day.

16. Spinach and White Bean Soup

Spinach and white bean soup is a quick, healthy meal you can make in about 30 minutes.

Start by sautéing onions and garlic in olive oil until soft.

Add vegetable broth, canned white beans, and spices like thyme and basil. Bring the mixture to a boil, then reduce heat and simmer.

Stir in fresh spinach leaves near the end of cooking. They’ll wilt quickly in the hot soup.

For a thicker texture, blend some of the beans before adding them to the pot.

Serve your soup hot with crusty bread on the side. It’s perfect for chilly days when you want something warming and nutritious.

17. Spinach and Chickpea Curry

Spinach and chickpea curry is a tasty vegetarian dish that’s easy to make. You can whip it up in about 30-40 minutes.

Start by sautéing onions and garlic in a pan. Add spices like curry powder, cumin, and turmeric to build flavor.

Pour in chopped tomatoes and coconut milk for a creamy base. Then add chickpeas and let the curry simmer for about 10 minutes.

Stir in fresh spinach at the end and let it wilt. The result is a nutritious, flavorful curry.

Serve your spinach and chickpea curry over rice or with naan bread. It’s a filling meal that’s packed with protein and vitamins.

18. Spinach and Ricotta Stuffed Chicken

Spinach and ricotta stuffed chicken is a tasty dish that’s easier to make than you might think.

You’ll start by cutting pockets into chicken breasts. Be careful not to cut all the way through.

Next, mix ricotta cheese with chopped spinach for the filling. Stuff this mixture into the chicken pockets. You can add some herbs or garlic for extra flavor.

Coat the stuffed chicken in breadcrumbs for a crispy outside.

Bake it in the oven until the chicken is cooked through and golden brown. This usually takes about 35-40 minutes at 375°F.

Serve your stuffed chicken with a side salad or roasted vegetables for a complete meal. It’s a great way to add more spinach to your diet while enjoying a delicious dinner.

19. Spinach and Cheese Quesadillas

Spinach and cheese quesadillas are a quick and tasty meal option. You can make them in just a few minutes with simple ingredients.

Start by wilting fresh spinach in a pan with some olive oil. While it cooks, shred your favorite cheese – mozzarella and feta work well together.

Lay out a tortilla and add a layer of cheese on one half. Put the cooked spinach on top, then sprinkle on more cheese. Fold the tortilla over to close it.

Cook the quesadilla in a skillet until golden brown on both sides. The cheese will melt and hold everything together.

Cut your quesadilla into wedges and serve it hot. You can add extra flavors like garlic powder or red pepper flakes if you like.

20. Spinach and Egg Breakfast Wrap

Start your day with a tasty and nutritious spinach and egg breakfast wrap. This quick meal combines protein-rich eggs with vitamin-packed spinach in a convenient tortilla.

To make it, scramble eggs in a pan and add fresh baby spinach. Let the spinach wilt slightly.

Warm a tortilla and place the egg-spinach mixture in the center. Add cheese, salsa, or other toppings you enjoy.

Roll up the tortilla tightly. You can eat it right away or wrap it in foil to take on the go.

This versatile wrap works well for breakfast or lunch. It’s ready in under 10 minutes, making it perfect for busy mornings.

21. Spinach and Avocado Smoothie

You can make a tasty and healthy smoothie with spinach and avocado. This drink combines leafy greens with creamy fruit for a nutritious blend.

To make it, you’ll need spinach, avocado, almond milk, and ice. You can add banana for sweetness or protein powder for extra nutrients.

Mix the ingredients in a blender until smooth. The avocado gives the smoothie a rich texture, while spinach adds vitamins and minerals.

This smoothie is low in calories but high in fiber and potassium. It’s a great way to start your day or refuel after a workout.

22. Spinach and Lentil Soup

Spinach and lentil soup is a hearty, nutritious meal perfect for cold days. You can make it easily with simple ingredients.

Start by sautéing onions, garlic, carrots, and celery in a large pot. Add lentils, vegetable broth, and spices like cumin and oregano.

Let the soup simmer until the lentils are tender. Then add fresh spinach and let it wilt.

This soup is packed with protein and fiber from the lentils. The spinach adds iron and vitamins. You can customize it by adding other vegetables or herbs you enjoy.

23. Spinach and Cheese Enchiladas

Spinach and cheese enchiladas are a tasty twist on a Mexican classic. You’ll love this veggie-packed dish that’s both comforting and nutritious.

To make these enchiladas, start by sautéing onions in olive oil. Add spinach and cook until wilted. Mix in cream cheese, sour cream, and shredded cheese for a creamy filling.

Spread some enchilada sauce in a baking dish. Fill tortillas with the spinach mixture, roll them up, and place them seam-side down in the dish. Top with more sauce and cheese.

Bake the enchiladas at 375°F until the cheese melts and becomes golden. Serve hot and enjoy your flavorful spinach and cheese enchiladas!

24. Spinach and Tomato Orzo

Spinach and tomato orzo is a tasty, quick meal you can make in one pot. You’ll love how the tiny rice-shaped pasta cooks up creamy and flavorful.

Start by sautéing garlic in butter. Add the orzo and cook until it’s lightly golden. Pour in broth and cook until the orzo is tender.

Stir in fresh spinach leaves and tomatoes near the end of cooking. The spinach will wilt and the tomatoes will warm through.

This dish has a creamy texture similar to risotto. The starch from the orzo helps create a silky sauce that coats each piece of pasta.

25. Spinach and Feta Stuffed Peppers

Spinach and feta stuffed peppers are a tasty and healthy dish you can easily make at home. Start by cutting bell peppers in half and removing the seeds.

Mix cooked spinach with crumbled feta cheese, garlic, and herbs. Stuff this mixture into the pepper halves.

Place the stuffed peppers in a baking dish and cook them in a preheated oven at 350°F. Bake for about 30 minutes until the peppers are tender.

These stuffed peppers make a great vegetarian main course or side dish. You can customize them by adding other ingredients like rice or quinoa to the filling.

26. Spinach and Apple Salad

Spinach and apple salad is a refreshing dish that combines sweet and savory flavors. You’ll love the contrast of crisp apples with tender spinach leaves.

To make this salad, start with a base of fresh baby spinach. Add thinly sliced red and green apples for sweetness and crunch.

Toss in some chopped walnuts or pecans for added texture. Dried cranberries provide a tangy bite. Crumbled goat cheese or feta adds creaminess.

For the dressing, try a simple vinaigrette with apple cider vinegar, olive oil, and a touch of honey. This light dressing enhances the natural flavors without overpowering them.

This versatile salad works well as a side dish or light meal. You can easily customize it with your favorite toppings or dressing.

27. Spinach and Crab Dip

Spinach and crab dip is a tasty appetizer that combines creamy textures with savory flavors. You can make it easily at home with a few key ingredients.

Start by melting butter in a pan and cooking garlic until fragrant. Add cream cheese and stir until smooth. Mix in cooked crab meat and chopped spinach.

Season the dip with salt, pepper, and your favorite herbs. Some recipes call for a splash of white wine or lemon juice for extra zest.

Bake the dip in the oven until hot and bubbly. Serve it warm with crackers, bread, or vegetable sticks for a crowd-pleasing appetizer.

28. Spinach and Sausage Pie

Spinach and sausage pie is a tasty dish that combines savory flavors with flaky pastry. You’ll love this hearty meal that’s perfect for dinner or special occasions.

To make it, cook Italian sausage and mix it with spinach, cheese, and spices. Put this filling in a pie crust and cover it with another layer of pastry. Cut slits in the top crust to let steam escape.

Brush the top with an egg wash to give it a golden color when baked. Cook the pie for about an hour until the crust is crispy and the filling is hot and bubbly.

Let the pie cool for 10 minutes before serving. This allows the flavors to settle and makes it easier to slice.

29. Spinach and Ricotta Calzones

Spinach and ricotta calzones are a tasty twist on pizza. You can make them at home with a few simple ingredients.

Start by mixing ricotta cheese, eggs, mozzarella, Parmesan, and spinach in a bowl. This will be your filling.

Roll out pizza dough into circles. Place the filling on one half of each circle. Fold the dough over and seal the edges.

Cut a few slits in the top of each calzone. This lets steam escape while cooking.

Brush the calzones with olive oil or pizza sauce. Bake them at 450°F for about 20 minutes until golden brown.

30. Spinach and Chicken Alfredo

Spinach and Chicken Alfredo is a tasty pasta dish that combines creamy sauce with protein and veggies. You can make it in about 15 minutes for a quick weeknight meal.

Start by cooking pasta in salted water. While it boils, cook diced chicken in a skillet until done. Add minced garlic and cook briefly.

Pour Alfredo sauce over the chicken and stir in fresh spinach. The heat will wilt the spinach nicely. Combine the sauce mixture with your cooked pasta.

This dish is versatile. You can use different pasta shapes like penne or rotini. Add mushrooms for extra flavor if you like. Serve hot and enjoy your creamy, comforting meal.

31. Spinach and Mushroom Polenta

Spinach and mushroom polenta is a tasty vegetarian dish that combines creamy polenta with savory vegetables. To make it, cook polenta according to package instructions.

While the polenta cooks, sauté mushrooms and garlic in a pan. Add spinach and cook until it wilts. Season with salt and pepper to taste.

Once the polenta is ready, spoon it onto plates and top with the mushroom and spinach mixture. For extra flavor, you can add grated cheese or a drizzle of olive oil.

This dish is easy to customize. Try different mushroom varieties or add other vegetables like onions or bell peppers.

32. Spinach and Cheese Pinwheels

Spinach and cheese pinwheels are a tasty appetizer that’s easy to make. You’ll need puff pastry, spinach, and cheese as the main ingredients.

Start by rolling out the puff pastry into a rectangle. Spread a layer of spinach mixture over it, leaving a small border around the edges.

Next, sprinkle grated cheese on top of the spinach. Mozzarella or Parmesan work well, but you can use your favorite cheese.

Carefully roll up the pastry like a jelly roll. Slice it into rounds about 3/4 inch thick.

Place the pinwheels on a baking sheet and brush with egg wash. Bake at 375°F until golden brown and crispy.

33. Spinach and Basil Pesto

Spinach and basil pesto is a tasty twist on traditional pesto. You can make it quickly in a food processor or blender.

Start by adding spinach, basil, garlic, lemon juice, and Parmesan cheese to the processor. Pulse a few times to chop everything up.

Next, slowly pour in olive oil while blending. This helps create a smooth, creamy texture.

You can customize your pesto by adding pine nuts or keeping it nut-free. Adjust the salt and pepper to suit your taste.

This versatile sauce works great on pasta, as a spread, or as a dip. It’s packed with nutrients from the spinach and bursting with fresh flavor.

34. Spinach and Gorgonzola Salad

This tasty salad combines fresh baby spinach with crumbled gorgonzola cheese for a flavorful mix. You can add strawberries and cashews to give it a sweet crunch.

For the dressing, whisk together olive oil, vinegar, and shallots. Season with salt and pepper to taste. Drizzle the dressing over your salad and toss gently to coat the ingredients.

To make it more filling, try adding some bow tie pasta. This turns it into a satisfying pasta salad perfect for summer lunches or barbecues. You can also include some toasted walnuts for extra nuttiness.

This simple salad is quick to put together and packed with flavor. It works great as a light meal or side dish.

35. Spinach and Pasta Carbonara

Spinach and pasta carbonara is a tasty twist on the classic Italian dish. You’ll love this creamy, comforting meal that adds nutritious greens to the mix.

To make it, cook your pasta of choice – fettuccine or spaghetti work well. While that’s boiling, fry some bacon until crisp.

In a bowl, whisk eggs with grated Parmesan cheese. Add cooked pasta to the bacon pan, then quickly stir in the egg mixture off the heat. The residual warmth will gently cook the eggs.

Toss in chopped fresh spinach at the end. The heat will wilt it slightly. Season with black pepper and extra cheese if you like.

36. Spinach and Goat Cheese Tart

This tasty tart combines spinach and goat cheese for a delicious meal. Start by lining a pie pan with pastry dough. Prick the dough with a fork and chill it in the fridge.

Cook thawed spinach and let it cool. Mix the spinach with sautéed onions for extra flavor. Spread this mixture over the chilled crust.

In a bowl, blend eggs and cream. Pour this mixture over the spinach layer. Crumble goat cheese on top for a creamy, tangy finish.

Bake the tart at 350°F for 20-30 minutes until it’s golden and slightly puffed in the center. Serve warm with a side salad for a complete meal.

37. Spinach and Sun-Dried Tomato Hummus

This tasty spread combines the earthy flavor of spinach with the tangy sweetness of sun-dried tomatoes. To make it, blend chickpeas, tahini, garlic, lemon juice, and olive oil until smooth.

Add fresh spinach and sun-dried tomatoes to the mixture and pulse until well combined. The spinach gives the hummus a vibrant green color and boosts its nutritional value.

Serve this flavorful hummus with warm pita bread, fresh vegetables, or spread it on sandwiches. You can also use it as a healthy dip for parties or a quick snack.

For extra flavor, try adding some crumbled feta cheese on top before serving. This hummus keeps well in the fridge for several days, making it great for meal prep.

38. Spinach and Herb Frittata

A spinach and herb frittata is a tasty way to enjoy eggs and veggies. You’ll need eggs, spinach, herbs, and some basic ingredients.

Start by cooking diced onions in a skillet with oil. Add garlic and cook for another minute. Then add spinach and let it wilt down.

Whisk eggs in a bowl with salt, pepper, and your favorite herbs. Pour this mixture over the vegetables in the skillet.

Cook on the stove for a few minutes until the edges set. Then transfer the skillet to a preheated oven to finish cooking.

The frittata is done when it’s golden on top and cooked through. Serve it warm for a yummy meal any time of day.

39. Spinach and Cheese Cannelloni

Spinach and cheese cannelloni is a tasty Italian dish you can easily make at home. You’ll need pasta tubes, spinach, ricotta cheese, and tomato sauce.

Start by cooking the spinach and mixing it with ricotta and grated Parmesan. Squeeze out extra liquid from the spinach before mixing.

Fill the pasta tubes with the spinach and cheese mixture. Place them in a baking dish and cover with tomato sauce.

Bake the cannelloni in a preheated oven at 180°C (350°F) for about 30 minutes. The pasta should be tender and the sauce bubbly.

This dish is perfect for a family dinner or when you have guests. You can prepare it ahead of time and bake it when needed.

40. Spinach and Mushroom Stroganoff

Spinach and Mushroom Stroganoff is a tasty twist on the classic beef dish. You’ll love this vegetarian version packed with earthy flavors.

Start by sautéing onions and garlic in butter until soft.

Add sliced mushrooms and cook until they release their liquid.

Stir in paprika for a smoky touch.

Pour in some vegetable stock and let it simmer.

Mix in fresh spinach leaves and watch them wilt into the sauce.

Finish with a dollop of sour cream or Greek yogurt for creaminess.

Serve your stroganoff over egg noodles or rice for a filling meal.

This quick and easy recipe is perfect for busy weeknights. It’s also a great way to use up extra spinach and mushrooms in your fridge.

Health Benefits of Spinach

Spinach packs a powerful nutritional punch and offers many health benefits. This leafy green supports your heart and overall well-being in several key ways.

Nutritional Profile of Spinach

Spinach is low in calories but high in nutrients. A 100-gram serving provides:

• Vitamin A: 188% of the Daily Value (DV)
• Vitamin C: 47% of the DV
• Vitamin K: 604% of the DV
• Folate: 49% of the DV
• Iron: 15% of the DV

It also contains good amounts of potassium, magnesium, and calcium.

Spinach is rich in antioxidants like lutein, zeaxanthin, and beta-carotene. These compounds help protect your cells from damage.

You’ll get the most nutrients from raw spinach. But cooked spinach is still very nutritious and may be easier for your body to absorb some nutrients.

Spinach for Heart Health

Adding spinach to your diet can boost your heart health. The potassium in spinach helps lower blood pressure. This reduces your risk of heart disease and stroke.

Spinach also contains nitrates. Your body turns these into nitric oxide, which relaxes blood vessels and improves blood flow. This can lower your blood pressure even more.

The folate and magnesium in spinach support heart health too. Folate helps reduce homocysteine levels in your blood. High homocysteine is linked to heart disease. Magnesium helps your heart maintain a steady rhythm.

Cooking with Spinach

Spinach is a versatile leafy green that can be used in many dishes. It’s packed with nutrients and adds color and flavor to meals. Here are some tips for selecting and storing spinach for cooking.

Choosing Fresh Spinach

Look for bright green leaves when picking spinach. Avoid wilted or yellowed leaves. Baby spinach is tender and good for salads. Mature spinach has larger, thicker leaves best for cooking.

Check the stems – they should be crisp, not limp. Smell the spinach to make sure it’s fresh. It should have a mild, green scent.

Pre-washed spinach is convenient but may not last as long. Whole leaf spinach keeps better but needs thorough washing before use.

Buy organic spinach when possible to avoid pesticides. One pound of fresh spinach will cook down to about 1 cup.

Preserving Spinach for Cooking

Wrap unwashed spinach in paper towels and store in a plastic bag in the fridge. It will keep for 3-5 days.

Don’t wash spinach until you’re ready to use it.

To freeze spinach, blanch it first. Dip in boiling water for 2 minutes, then plunge into ice water. Drain well and pack into freezer bags.

You can also purée blanched spinach and freeze in ice cube trays for easy portioning. Frozen spinach lasts up to 12 months.

Dehydrating is another option. Wash and dry spinach leaves, then use a food dehydrator or low oven. Store dried spinach in an airtight container.