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Bethany Bachmann
County Engagement Specialist


This handout provides information regarding spinach your diet.


  • Description
  • Selecting
  • Storing
  • Preparing
  • Recipe


  • 1

A flyer highlighting the benefits of produce.



Spinach is in season from March to June and again from September to December. Spinach is a nutrient dense leafy green containing many vitamins and minerals. Vitamin A and C are antioxidants that may help in reducing the risk of certain cancers. Vitamin A also helps maintain eye health. Vitamin C aids in iron absorption and helps to heal cuts and keep body tissues healthy. Vitamin K, along with calcium and magnesium, helps build strong bones. Spinach is also rich in folate which may help reduce the risk of heart disease and neural tube defects in in newborns.

When harvesting or purchasing spinach, choose leaves that are crisp and dark green. Avoid yellow or wilting leaves.

Spinach will keep in the refrigerator for 3-5 days. Freshly harvested leaves can be loosely wrapped in a paper towel and plastic bag.

Gently wash spinach under cool, running water and dry using a salad spinner or colander and paper towels. Spinach can be prepared in a variety of ways including raw, sautéed, and roasted, or in soups, pasta dishes, casseroles, and more.

Recipe of the Month
Spinach Salad Dressing



  • ½ cup light olive oil
  • ¼ cup red wine vinegar
  • 2 Tbsp honey or agave syrup
  • 1 Tbsp Dijon mustard
  • Salt and pepper to taste


Mix all ingredients with a whisk or shake in a mason jar. Adjust seasonings to taste and serve over fresh spinach.