Spinach is a dark, leafy green that can be eaten raw or cooked. Fresh, frozen or canned spinach is packed with nutrients and excellent sources of Vitamin A, C, K and Folate.

HOW TO CHOOSE & PREPARE (FRESH)

• Look for firm, bright green leaves, avoiding yellow, broken or slimy leaves.
• Try to pick spinach with freshly cut stems.
• To prepare, rinse and eat whole or tear into bite size pieces. Eat raw or add to a dish at the end of cooking.

HOW TO PREPARE (CANNED/FROZEN)

• Squeeze out excess liquid before using.
• Cook until warmed through.
• Season the cooked spinach with: lemon, garlic, chili flakes, parmesan cheese/soy
  sauce, sesame oil, ginger/curry seasoning. Look for brands without added sauces,
  fats or sodium.

HOW TO STORE (FRESH)

• Make sure spinach is dry before storing by patting leaves dry with paper towels or a
  clean kitchen rag.
• Wrap paper towels around spinach to absord excess moisture.

HOW TO FREEZE

• Cook spinach until wilted in boiling water or a frying pan.
• Pack tightly in a container and place in your freezer.

EASY WAYS TO EAT MORE SPINACH

• Eat in salads!
• Add to your favourite soup, casserole, stir fry or pasta!
• Add to grilled cheese or quesadillas!
• Add to smoothies!
• Add to eggs!

Recipes

Click on a recipe to download it.

Salad dressings:

Summer pasta salad:

Weeknight beans on toast: