Growing Spinach

GROW YOUR OWN SPINACH

Spinach (Spinacia oleracea) is a wonderful green-leafy vegetable often recognized as one of the functional foods for its nutritional, antioxidants and anti-cancer constituents. Its tender, crispy, dark-green leaves are favorite ingredients of chefs all around the planet. Spinach needs cool weather to thrive, but if you choose planting times carefully and look for heat-resistant varieties, you can grow it anywhere in the world.

Sowing And Growing Spinach

• There are two main types of spinach– summer and winter. Summer spinach tends to bolt in warm weather and prefers some shade. Try growing it in the shade of a crop of tall peas or sweetcorn. Both types need a rich soil with plenty of available nitrogen to encourage growth, and lots of water.
• Dig the soil in the spring before sowing, removing big stones, weeds and incorporating plenty of garden compost or well-rotted manure.
• Successionally sow seed of summer spinach in April–May, and winter spinach in August–September.
• Sow seeds thinly 2–3 cm (1 inch) deep, in rows 30 cm (12 inches) apart.
• Thin seedlings to 7.5cm (3in) apart when large enough to handle. A few weeks later harvest every alternative plant for use in the kitchen.
• Spinach can also be started in modules, sowing every two weeks through April and May. Thin out to one plant per module (use the thinnings raw in a salad), and plant out at about 30 cm (1 foot) apart.
• Keep weed free and don't let the plants dry out.

Harvesting And Storage

• Summer cultivars: pick between late May and the end of October. Winter cultivars: pick between October and April.
• Harvest the leaves continually once they're large enough to pick. Harvest spinach by either cutting the leaves away from the plant or by pulling the entire plant out. To prevent the leaves tasting bitter make sure the soil is rich and contains plenty of organic matter.
• Use the leaves as soon as they're picked as spinach does not store well and recent research suggests that fresh, bright, vibrant-looking spinach leaves are not only more appealing to the eye but are also more nourishing.
• Spinach is rich in vitamins and minerals. What looks like a large quantity of leaves will reduce down to quite a small amount in the pan.
• Cooked spinach freezes well.

Few Health Benefits Of Spinach

• Bones- One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.
• Antioxidants- The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.
• Skin- The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles.
• Brain and Nervous Function- The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids, the crucial fat that makes up the Myelin sheath around our nerves.
• Vision- Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular degeneration.

Tuscan White Beans and Spinach Recipe

Ingredients

• 3 tbsp olive oil
• 1 thick slice of crusty white bread, torn into small pieces
• 1 lb 10 oz (750g) leaf spinach
• One 15 oz (240g) can Tuscan white beans, drained and rinsed
• 2 garlic cloves, finely chopped
• 1 tsp sweet paprika
• 1 tsp ground cumin
• 1cup chopped tomatoes
• Salt and freshly ground black pepper
• 1 tbsp sherry vinegar

Directions

• Heat 2 tbsp of oil in a frying pan. Add the torn bread and fry, stirring occasionally, until crisp. Transfer to paper towels to drain.
• Remove any thick stems from the spinach. Wash the spinach well and shake off any excess water. Put the spinach in a large saucepan and cook over low heat, stirring often until it has wilted. Drain in a colander and cool. A handful at a time, squeeze out as much liquid as possible. Transfer to a chopping board and chop coarsely.
• Add the remaining oil in the frying pan over medium-high heat. Add the spinach and cook, stirring often, about 3 minutes, until warmed through. Add the Tuscan white beans, garlic, tomatoes, paprika, and cumin. Season with salt and pepper. Crumble in the fried bread.
• Add the vinegar and 2 tbsp water, and cook, stirring often, about 5 minutes, until the beans are hot. Serve immediately.