There is a reason why Popeye loves spinach so much: the leaf green is a serious food source. First of all, a cup of cooked greens is a good source of protein and fiber, and an excellent source of plant-based iron, which provides 36 percent of the daily requirement - and only about 40 calories. Enjoy it raw? Add a splash of lemon juice or refine the leaves with a handful of tomatoes cut in half; the extra vitamin C increases the absorption of iron in your body.

What is the best way to prepare spinach?
Remove the spinach stalks before washing - you can put them aside to braise them with other vegetables or put them in a vegetable broth. Since spinach is often grown in sandy soil, it tends to be very sandy. To wash the spinach thoroughly, fill a large bowl with cold water. Put the leaves in the water for a few minutes and then drain them in a sieve. Repeat the process. Next, use a salad spinner to remove excess liquid. If you prefer the packed, pre-washed variety, it is still a good idea to rinse the leaves to protect against food-borne diseases. 

What can you do with spinach?
Spinach is one of the most versatile vegetables there is. Why don't you try out these preparation techniques?

Fried spinach:

Fried spinach is delicious on its own or as a side dish with a bowl of rice or a noodle dish. Heat 2 tablespoons of extra virgin olive oil in a large pan over medium to high heat. Add a handful of spinach leaves to the pan and toss with tongs until the spinach withers. Season with black pepper and, if desired, with additional spices such as paprika flakes.

Spinach smoothie:

Mixing spinach into a smoothie covers up the bitter taste - if the right ratio of ingredients is used. Start with about 1 cup of spinach, 1 ½ cup of frozen fruit (such as bananas and strawberries) and 1 cup of liquid such as low-fat milk or a vegetable-based milk such as soy. Add other ingredients such as low-fat Greek yogurt, nut butter or spices such as cinnamon as desired. Throw everything into the blender, adding the spinach and fruit first and the milk last, then puree.

Spinach chips:

Like kale chips, but with more iron, magnesium and potassium. Preheat the oven to 180°C (325° F). Take a large bowl of about 2 cups of spinach leaves with just enough extra virgin olive oil to cover the leaves slightly. Season to taste with sea salt and other spices. Line a baking tray with baking paper and arrange the leaves in a single layer. Bake for 7 to 10 minutes until the leaves are crispy. Remove from the oven and allow to cool for a few minutes, then remove from the tray.

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There's a reason why Popeye loves spinach so much: The leafy greens pack some serious nutrition. For starters, one cup of the cooked greens is a good source of protein and fiber and an excellent source of plant-based iron, offering 36 percent of your daily need-all for only about 40 calories. Enjoying it raw? Add a squeeze of lemon juice or toss the leaves with a handful of halved grape tomatoes; the additional vitamin C will increase how much of the iron your body absorbs.

How Do You Prepare Spinach?

Remove spinach stems before washing the greens-you can set these aside to sauté with other veggies or add to a vegetable stock. Because spinach is often grown in sandy soil, it tends to be very gritty. To thoroughly wash the greens, fill a large bowl with cold water. Place the leaves in the water for a few minutes, then drain in a colander. Toss the water and repeat. You may have to do this a third time if the leaves are still gritty. Next, use a salad spinner to remove any excess liquid. If you prefer the packaged, pre-washed variety, it's still a good idea to give those leaves a rinse to help protect yourself from foodborne illness.  Once you have clean leaves, you can add them to a salad or cook 'em up into a delicious dish

What Can You Do with Spinach?

Spinach is one of the most versatile veggies out there. Give these preparation techniques a try.

Sautéed Spinach: 

Sautéed spinach is delicious on its own as a side dish or as an add-in to a rice bowl or pasta dish. In a large skillet, heat 2 tablespoons extra-virgin olive oil over medium-high heat. Add 10 to 12 ounces of spinach leaves to the skillet by the handful, tossing with tongs until wilted. Season with black pepper and any additional spices you desire, such as red pepper flakes.

Spinach smoothie: 

Blending spinach into a smoothie hides the bitter taste of the greens-if you use the right ratio of ingredients. Start with about 1 cup of spinach, 1 ½ cups of frozen fruit (such as banana and strawberries), and 1 cup of liquid such as reduced-fat milk or a plant-based milk, like soy. Add other ingredients as desired, such as plain low-fat Greek yogurt, nut butter, or spices, like cinnamon. Combine everything in the blender, adding the spinach and fruit first and the milk last; then blend.

Spinach Chips: 

Like kale chips but with more iron, magnesium, and potassium. Preheat the oven to 325° F (180°C). In a large bowl, toss 2 cups spinach leaves with just enough extra-virgin olive oil to lightly coat the leaves. Season with sea salt to taste and any other seasoning you desire. Line a baking sheet with parchment paper, and arrange the leaves in a single layer. Bake for 7 to 10 minutes, until crispy. Remove from oven and let cool for a few minutes, then remove from the sheet.