Cropedia:Spinach
Spinach
Source: http://www.flickr.com/photos/raptortheangel/4946895023/
Variety grown at UBC Farm: Tyee, Space
Variety grown at LFS Orchard Garden: Bloomsdale Savoy
Growing conditions
Spinach grows best in moist soils with pH of about 6.0-7.0. Using grass clippings and straw mulch will help maintain the moisture levels in the soil and keep the soil temperature cool.
Plant seeds about 1cm deep during cool seasons or 2cm deep (for adequate moisture) during warm seasons in soil and approximately 7cm apart in rows that are 30-45cm apart. Seeds will begin sprouting within 21 days after planting. Spinach grows well in moderate to full sunlight and will bolt as the days get longer. Keep the soils moist, but not waterlogged, with regular watering. Watering from under the leaves reduces the risk of plant disease like downy mildew.
Spinach is ready for harvest about 40-50 days after planting. Pick leaves that are about 7-10cm long as needed or the whole plant can be harvested from the soil. Leaves should be picked from the outer layers so that the inner leaves can continue to grow for continuous crop production.
Seasonality
Spinach grows relatively well in cool climates during the spring and fall seasons, but may be grown continuously throughout summer if the temperatures are mild.[4]
Nutritional Information
Spinach is a source of many phytochemicals that have potentially anticarcinogenic and antioxidant effects for the body including carotenoids, flavonoids, and chlorophyll.[1] These phytochemicals can inhibit carcinogenesis by inducing expression of detoxification enzymes that convert xenobiotics into polar and water-soluble compounds that can be excreted from the body.[1] Spinach is also a good source of vitamin K.[2] In addition to its hemastasis role, vitamin K has been associated with reduced bone fracture risk due to its effects on bone geometry.[2] The relatively high vitamin C and vitamin A contents in spinach provide antioxidant effects by reducing the levels of free radicals found in the body.[3] These vitamins can also decrease the risk of cardiovascular disease by preventing oxidation of fats, which can easily accumulate in blood vessel walls blocking and disrupting linear blood flow.[3] Other health benefits can include: lowered risk of cognitive decline, anti-inflammatory effects, strengthening eyesight, and improving energy.[3]
Nutrition Facts/Valeur Nutritive | |
---|---|
Serving Size: 250mL (raw) | |
Amount Per Serving | %Daily Value* |
Calories 7 | |
Total Fat 0.1g | 0% |
Saturated Fat 0g | 0% |
Trans Fat 0g | |
Cholesterol 0mg | 0% |
Sodium 25mg | 1% |
Total Carbohydrate 1.2g | 0% |
Dietary Fiber 0.7g | 3% |
Sugars 0.13g | |
Protein 0.9g | |
Vitamine A | 15% |
Vitamine C | 15% |
Calcium | 3% |
Iron | 6% |
* % Daily value based on a 2000 calorie diet |
Nutrition facts derived from data provided by Health Canada
Recipes
Spinach Phyllo Triangles - recipe by Arnie Livingston
INGREDIENTS
1 pkg. (10 oz.) frozen chopped spinach
1/2 cup diced onion
1 clove garlic, minced
6 oz. feta cheese, finely crumbled
1/2 tsp. dried and crushed oregano
12 sheets phyllo dough
1/2 cup melted butter
1 tbsp. olive oil
INSTRUCTIONS
Cook spinach according to package directions. Drain in colander. Press the back of a spoon against the side of the colander to press out all excess moisture.
Meanwhile, in hot skillet with 1 tbsp. olive oil, brown onion lightly and then add garlic and cook for approximately one minute. Drain any excess liquid. Combine pressed spinach, onion, garlic, feta cheese and oregano.
Brush one sheet of phyllo with some melted butter. Add another phyllo sheet and brush with butter. Add a third layer and brush with butter. Cut the phyllo lengthwise into six strips.
Spoon one tablespoon of filling onto the end of a strip. Fold the end over the filling at a right angle. Continue to form a triangle, end over end. Do this with all six strips of phyllo. Brush all finished triangles with butter. Now complete the remaining phyllo sheets in the same manner.
Bake in a 375°F oven for 20 minutes, or until lightly browned.
OTHER RECIPES:
Additional usage inventory
Fresh spinach should be stored loosely in a bag in the refrigerator. Avoid pre-washing the spinach as extra moisture will cause the leaves to wilt and spoil faster.
Academic connections
Currently none
References
[1] Waladkhani, A.R. , & Clemens, M.R. . (2008). Dietary phytochemicals in prevention and therapy of cancer [pp. 377-387]. Retrieved from
http://books.google.ca/books?hl=en&lr=&id=j5PdVtMgVLYC&oi=fnd&pg=PA377&dq=phytochemicals+in+spinach&ots=n67Er4H4AX&sig=l5c8Wpr2_3Bg-HMt-t_mgHUw7Tw#v=onepage&q=phytochemicals%20in%20spinach&f=false
[2] Pearson, D.A. . (2007). Bone health and osteoporosis: the role of vitamin k and potential antagonism by anticoagulants. Nutrition in Clinical Practice , 22, 517-544.
[3] The World's Healthiest Foods. (2010). Spinach. Retrieved from
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43#healthbenefits
[4] USA Gardener. (2010. How to Grow Spinach. Retrieved from
http://usagardener.com/how_to_grow_vegetables/how_to_grow_spinach.php
Additional notes
- "A la Florentine" refers to a dish prepared on a bed of spinach. The phrase originated from Europe when Catherine de Medici from Florence, Italy, left her home to marry the king of France, King Henry II. It is thought that spinach was one of her favourite foods and she had dubbed any dishes containing spinach "Florentine".[3]