Featured Health Food: Spinach

spinach.jpgThough not guaranteed to give you super strength, spinach is rich in many nutrients, including beta-carotene, folic acid, magnesium, and vitamin K. Spinach is abundantly available year-round but is at its peak in the spring.

Try it raw and tossed with chopped egg, crumbled turkey bacon, and vinaigrette; steamed or sautéed with garlic and extra-virgin olive oil as a side dish; or as part of a stir-fry made with skinless chicken breast or lean beef.

Buying: Fresh spinach can be purchased either loose or in bags. It’s easier to judge the quality of loose spinach, but the bags are a boon when it comes to convenience. Look for green, undamaged leaves and avoid those with yellow spots, wilted parts, or a sour smell. Leaves with thinner stems will typically be sweeter tasting and more tender.

Storing: Spinach can be stored in its original bag in the refrigerator for three to four days. To prevent wilting, spinach should not be washed before storing.

Preparing: Before cooking, wash spinach carefully — the leaves tend to gather grit. Some bags come prewashed, but rinse them again. To clean properly, drop spinach leaves in a colander and rinse with cool water, stirring gently with your hands. Then spin the leaves in a salad spinner or dry them with a paper towel. While spinach makes a delicious salad base, some of the nutrients are better absorbed when cooked. Therefore, you should try preparing it both raw and cooked.

Source: SouthBeachDiet.com

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