spinach

Spinach, or Spinacia oleracea, is a leafy green with a subtle green flavor and iron/metallic notes. There are 3 main varieties: savoy (primary commercial type), semi savoy (partially crinkled leaves, often processed)and flat-leafed (mainly processed). Spinach is a rich source of beta-carotene, and is a good source of vitamin A, calcium, vitamin C and iron.

Raw spinach contains high levels of oxalates, which block absorption of calcium and iron in the stomach and small intestine. Spinach cooked in several changes of water has much lower levels, and can be digested more easily. Spinach can be baked into breads of cakes, sauteed etc. Spinach can keep 1-2 weeks if dry and kept in a cool place.