Spinach – All You Need to Know | Instacart Guide to Fresh Produce

What is spinach?

Spinach is a dark, leafy green referred to as a superfood. While most people know about spinach, most people are surprised to find out that spinach is related to beets and Swiss chard.

Packed with nutrients and vitamins that benefit the body, spinach is one of the most widely used vegetables in the culinary field. Whether you sauté it, use it as a wrap, incorporate it as a stuffing, or even blend it raw in a smoothie, the uses are endless, and the nutrients are aplenty.

Where does spinach originate from?

Spinach is believed to have roots in ancient Persia, or what is now known as Iran and its neighboring countries. From there, it is said that spinach made its way to India and then to Asia. Now, spinach is widely grown and commonly used in everyday cooking.

What is the nutritional value of spinach?

Spinach is jam-packed with nutrients. One cup of spinach is:

• 7 calories
• 181% of your daily value (DV) of vitamin K
• 56% of your DV of vitamin A
• 15% of your DV of folate
• 14% of your DV of vitamin C
• 13% of your DV of manganese
• 6% of your DV of magnesium
• 5% of your DV of iron
• 3% of your DV of calcium
• 2% of your DV of protein

Due to its low calories and high nutrients, spinach is a great addition to have on hand when you’re looking for fresh and healthy ingredients. Spinach is a fantastic source of vitamin K, a vitamin that aids in strengthening your bone health, proper blood clotting, cognitive function, and heart health. It is also a good source of vitamin A, which helps develop strong optic health, maintain reproductive health, aids in glowing skin, and supports a healthy immune system.

How is spinach grown?

Spinach grows best during cooler weather and is typically planted in the spring or fall. While spinach fares best when grown under full sun, it is resilient enough to produce an adequate number of crops even when grown in partial sun.

Because spinach tends to grow abundantly in size, it is best to plant your spinach at least 12in apart. Although every plant differs in growth time, most spinach varieties will mature within 37-45 days and will be ready for harvest when the plant forms a rosette that contains 5-6 large leaves. When harvesting, only pluck the outer leaves and leave the center leaves so they can continue to grow.

One thing to note when growing spinach: During the spring when the daytime lasts longer than 14 hours, spinach plants will often start “bolting” or growing significantly tall and blooming. When spring comes around, it is suggested that pull the entire plant from the soil to prevent the leaves from becoming too bitter.

When is spinach in season?

Spinach is available year-round at local grocery stores and farmers’ markets. However, spinach is the freshest during the spring when it is in its peak season. See what other fresh produce is currently in season near you.

What should I look for when buying spinach?

When buying spinach at the store, look for bright green leaves, firm, and velvety in texture. There should be no yellow, dark green, or brown/black leaves, as this is a sign of spoilage.

If you are looking to have your groceries conveniently delivered, you can easily shop for baby spinach and more via Instacart. After adding a product to your cart, use the “Instructions” option to notify your Instacart shopper about any preferences or specific directions on how to choose the best products.

How to store spinach

Spinach should always be stored in the refrigerator when not in use, particularly in the crisper drawer of your refrigerator. It is best not to wash your spinach unless you will be using and consuming it immediately after. Any moisture that accumulates in your spinach will increase the likelihood that your produce will spoil faster.

For best practices, line a plastic container with a small stack of dry paper towels. Place your spinach in the container and remove any leaves that look discolored, cut, or bruised. Keeping leaves in the container that have started to rot will cause premature spoiling among the other leaves. After sifting through your spinach leaves, close the lid. The paper towels should help absorb any moisture that accumulates in the container, allowing your spinach to stay fresher for longer. Spinach will usually last 5-7 days when stored correctly in the fridge.

How to tell if spinach is bad

When spinach is fresh, the leaves are firm and velvety. When spinach starts to go bad, it will become wilted, and eventually, its texture will change from firm to mushy. As spinach starts to spoil, its color will darken from a vibrant green to a dark green and then to a brown or almost black. Significantly spoiled spinach may also produce a brown sludge at the bottom of your container due to the discoloration and texture change. If this happens, dispose of your spinach immediately.

What can I substitute for spinach?

If you are looking for spinach substitutes, essentially any leafy green will do. However, each produce item will have a different taste, texture, and nutritional benefits. Romaine lettuce is a widely used lettuce variety that is crisp and often used in salads. Arugula’s texture is similar to spinach but tastes slightly more bitter and potent. Kale is a healthy substitute for spinach that is often used in cooking and can be easily blended into smoothies. View more leafy vegetable varieties.

Start cooking with spinach

Spinach is an excellent source of nutrients that offers a variety of uses. Spinach can lighten up a dish, add savory depth, or blend into healthy smoothies conveniently. Try adding spinach to your next culinary adventure by having your groceries conveniently delivered via Instacart.

Instacart

Author

Instacart is the leading grocery technology company in North America, partnering with more than 1,400 national, regional, and local retail banners to deliver from more than 80,000 stores across more than 14,000 cities in North America. To read more Instacart posts, you can browse the company blog or search by keyword using the search bar at the top of the page.