• Spinach is the original leafy green vegetable, packing flavor and nutrition in every bite and available almost everywhere. Spinach is delicious both raw and cooked.

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  • Similar in leaf shape to arugula and generally eaten raw, Mizuna's flavor is oft-described as "piquant and bright with a subtle earthiness."

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  • Lettuce, available in many varieties, is the heart of a delicious salad. Generally, the darker the leaf, the more nutritious.

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  • Gaining daily in popularity, kale is a wonderful leafy green vegetable renowned for its nutritional richness, health benefits, and delicious flavor raw and cooked.

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  • Chard, eaten raw or cooked, adds color (white, yellow, or red stalks), flavor and nutrition to any meal.

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  • Arugula is a pungent, peppery green that adds spice to your salad.

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spinach single

Spinach

Spinach (Spinacia oleracea) is an edible flowering plant in the Chenopodiaceae family.

Classification

Spinach originated in the Middle East, most likely Persia or modern-day Iran. The Moors brought it to Spain around 1000 AD. U.S cultivation of spinach started around 1800.

Nutrition Highlights

Spinach has a high nutritional value and is extremely rich in antioxidants. It is an excellent source of vitamins A, C, E, and K, carotenoids lutein and zeaxanthin and the less understood neoxanthin and violaxanthin, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Spinach is high in various flavonoids, including the less understood methylenedioxyflavonol glucuronides, and contains brain chemistry-altering opioid peptides called rubiscolins.

Spinach and other greens are rich in iron and calcium. Unfortunately, only a small percentage of these minerals are absorbed due to the presence of oxalate, which binds them and decreases their bioavailability.

Detailed Nutrition

Raw Spinach

Cooked Spinach

Recipes

Latest Recipes

Arugula Basil Walnut Pesto Flatbread

A flatbread opens up many culinary options. They can be sweet or savory, a main course, snack or a side.

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Creamy Mac and Cheese with Kale

Everyone loves mac and cheese, and it's even better with kale!

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Coconut Peach Green Smoothie

This not-too-sweet smoothie is a wonderful out-the-door breakfast. Light in texture and keeps you going.

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Chard, Bacon and Gruyère Omelet

Fluffy eggs filled with chard, smoky bacon and melted Gruyère are a perfect start to a day.

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Crispy Baked Kale Chips

These crispy kale chips provide all of the goodness of kale, yet satisfy that craving for something crunchy.

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Roasted Vegetable Couscous Salad with Spring Mix

The rich nutty flavor of couscous with roasted vegetables and crisp spring mix - a perfectly balanced dish.

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