Spinach, Not Just for Popeye

Spinach and Popeye

Spinach (Spinacia Oleracea) is composed of 91.4% water, 2.9% protein, .4% fat, 2.2% fiber, .40% sugar and 1.7% ash. This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.

The origin of spinach is unclear; some think it is from Nepal, where it seems to have been cultivated for the first time, others claim that it originated in Persia about 226-640 A.D. Interesting to know that in the 16th century, in Florence the Benedictine Sisters cultivated spinach in their gardens.  Catherine de Medici, Italian royalty of the 1500’s, preferred spinach over other greens. When she left her home in Florence to marry into the French royal family she brought cooks with her to prepare her favorite spinach dishes. Dishes that are served with a bed of spinach are known as “a la Florentine” in her honor.

Spinach is a valuable food in the kitchen for the preparation of tasty recipes. It is delicious raw in salads, using young and tender spinach with a drizzle of vinaigrette. It can also be used as a stuffing for tasty recipes such as stuffed vegetables, casseroles, spanakopita, Turkish savory pies, ravioli and other pasta dishes. It can be steamed, sautéed, boiled and cooked with rice and quick pasta dishes. 

Spinach (Spinacia Oleracea)

Couscous with Fresh Spinach and Almonds 

2 cups vegetable broth

4 tablespoons extra virgin olive oil, divided

2 cups couscous

3 cloves garlic, thinly sliced

8 ounces fresh baby spinach
¼ cup slivered almonds, toasted
¼ cup sun-dried tomatoes, diced

Juice of ½ lemon

2 tablespoons minced fresh mint

In a small saucepan, bring the broth to a boil.  Place 2 cups of couscous in a bowl. With your hands, coat couscous with 1 ½ tablespoons of olive oil. As soon as the broth boils, transfer to the bowl with the couscous, mix well and quickly cover for ten minutes, undisturbed.

Heat remaining 2 ½ tablespoons oil in a medium skillet over medium-low heat.  Add the garlic and sauté until barely golden, about a minute.  Add the spinach and sauté until almost wilted. Add the almonds and sun-dried tomatoes and sauté about a minute.

When the couscous is ready, fluff with a fork.  Add the spinach mixture and mix well.  Squeeze lemon juice on top, add fresh mint and serve warm or at room temperature. 

Spinach is one of my favorite vegetable, so I am sure I ill be posting more recipes on spinach.  In the meantime, if you have some interesting recipes, please email them to me.

Irresistible Collard Greens

Collard Greens (Brassica oleracea var. Acephala) Collard greens are related to kale, broccoli, cabbage, and brussels sprouts. Like kale, collard greens do not grow in a head formation, therefore the name Acephala, which literally means “without a head.” The smooth-textured, dark green leaves differentiate collard greens from the more curly edges leaves of kale.

Collards greens probably descended from wild cabbages found in Asia. They eventually spread through Europe. The ancient Greek and Roman grew collard greens and kale in their gardens. Collard greens traveled to the Americas by ship, and are now a staple vegetable of southern American cuisine. Collard greens are also popular in Brazilian cuisine, often paired with meat and fish dishes.

Benefits of Collard Greens

Collard greens contain vitamin A, vitamin C, manganese, folate, dietary fiber, and calcium. In addition, collard greens are a good source of potassium, vitamins B1, B2, B5 and B6, vitamin E, magnesium, protein, omega-3 fatty acids, niacin, zinc, phosphorus, and iron.

Collard Greens (Brassica Oleracea var. Acephala)

COLLARD GREENS WITH ALMONDS AND RAISINS

2-3 tablespoons extra virgin olive oil
2 bunches collard greens, stalks removed, leaves chopped thinly

1/4 cup golden raisins

Pinch sea salt

1/3 cup slivered almonds, lightly toasted

In a large skillet, heat olive oil over medium. Add collard greens which should be slightly wet from rinsing. Add raisins. Toss occasionally for 6 to 8 minutes or until collards are tender. Add a pinch of salt and mix. Serve sprinkled with toasted almonds.


This is one easy way to cook collard greens, I also give them a quick boil and use them like grape leaves or cabbage leaves, stuffed.  I will be posted additional recipes on collard greens, if you have any ideas, please feel free to email me your special recipe!

What to do with mustard greens?

Mustard greens (Brassica Juncea) originated in the Himalayan region of India and have been grown and consumed for over 5,000 years. This crispy leafy green is obtained from mustard plant belonging to the Brassica family, which also includes cabbage, broccoli, brussels sprouts, and more. Mustard greens are peppery, crispy greens, and are known as one of the most nutritious green-leafy vegetables.

Mustard greens are an excellent source of vitamin K, vitamin A (in the form of beta-carotene), vitamin C, folate, and vitamin E, vitamin E, vitamin B6, protein, copper, phosphorus, iron, vitamin B2, and magnesium, vitamin B1 and vitamin B3 (niacin). They are also an excellent source of the minerals manganese and calcium, dietary fiber, and a good source of potassium.

Mustard greens are used in many different types of cuisines, ranging from Chinese to Southern American. From the various methods of cooking, my favorite is sautéed. I think it provides the greatest flavor and is also a method that allows for concentrated nutrient remembering. Here are a few quick serving ideas:

·       Add young mustard greens to a green salad, potato salad, or a pasta salad, when young it can be eaten raw

·       Sautéed in a pan with chopped walnuts and raisins

Mustard greens (Brassica Juncea) 

Simply Sautéed Mustard Greens

2 tablespoon extra virgin olive oil

1/2 cup minced shallots

2 cloves garlic, minced

1/2 cup finely grated carrot

1 pound mustard greens, washed, leaves torn into pieces

1/2 cup broth or water

Pinch sea salt

Pinch red pepper flakes

In a large skillet, heat the olive oil over medium-low. Add the shallots, garlic, and carrots; 

sauté until the shallots and carrots are soft, about 5 to 8 minutes.  Stir occasionally. Add the 

mustard greens and broth; cook until just wilted.  Add a pinch of sea salt and red pepper 

flakes and toss. Serve warm.