Spinach: Fruit / Vegetable of the Month

Spinach consumption in the United States increased 66% between 1992 and 2002. This is due to the availability of cleaned and bagged spinach.

Spinach is believed by most to have originated in Persia. Folklore also claims Queen Catherine de Medici, a native of Florence, requested spinach at most meal resulting in a new culinary term "Florentine" which is still used and generally means "with spinach".

Contrary to folklore, spinach is not a good source of iron. In order to earn the title of "good", one serving of a food must contain at least 10% of the Daily Reference Intakes (DRI's). One cup of spinach contains only 5% of the DRI for iron. However, spinach is an excellent source (> 20 % of DRI) of vitamins K and A and a good source of vitamin C, folic acid and manganese. Spinach is also packed with beneficial plant compounds like carotenoids and flavonoids which have anti-inflammatory and anti-cancerous effects in the body.

Spinach is also very low in calories. There are only 7 calories in an entire cup of fresh spinach. Spinach is a high moisture vegetable, sauteing or steaming a cup of spinach will result in only 1/4 cup of cooked spinach. Raw spinach has a mild, tender and slightly peppery taste. Baby spinach is more tender. Raw spinach tastes great paired with fruit (mandarins, apples, strawberries and dried fruits) and a light vinaigrette. Add a handful of raw spinach to smoothies or substitute raw spinach for lettuce in salads or sandwiches. Spinach flavor is best when it is in season March-May and September-October. Children are more likely to embrace spinach raw as the tastes become more complex as it is cooked and changes the texture.

Be sure not to overcook spinach to avoid creating a metallic taste. Saute or steam lightly, before the leaves fully wilt. Cooked spinach pairs nicely with nutmeg, garlic or balsamic vinegar. Add a small amount of spinach to omelettes, frittatas, soups and stews to acclimate children to the taste and texture.

If you are child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages   14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......