Spinach
FAVORITES
- easy to GROW!
Bloomsdale Longstanding
> cool season vegetable > develops highest quality at 55° to 60°F > withstands temperatures as low as 15°
SAVORY
Tyree HIGH IN vitamins C, A, B6, E, K riboflavin, folate, potassium, thiamin, magnesium, manganese
RICH IN carotenoids, including beta-carotene lutein
,
CONTAINS more PROTEIN than most vegetables
SEMI -SAVORY
Melody Hybrid
FOUR TYPES Î SAVORY - crinkly, dark green, springy, crisp Ï SEMI-SAVORY - slightly crinkled leaves Ð SMOOTH-LEAF- smooth, spade-shaped leaves Ñ BABY- flat, tender, sweet 3" leaves
Spinach has a deep taproot so cultivate soil at least 12". Deep, well drained beds are ideal..
WHEN to Plant in VA
CULTIVATION
WATER
late winter, spring early fall
at least 12"
KEEP EVENLY MOIST,
WHERE to Plant
PLANTING
DRY SOIL causes plants
PART to FULL SUN south-facing, if possible
2" apart, ½ deep rows 12" to 18" beds at least 2' wide
to bolt (turn to seed).
SOIL
GERMINATION
FERTILIZER
organically rich, well drained OPTIMUM pH 6.2 to 6.9
7-14 days
7-14 days
mature size 7" high yield slow to bolt overwinters
DAYS to MATURITY
semi-crinkled dark green fast growing high-yielding
10" upright resists bolting overwinters
DAYS to MATURITY
dark green crunchy-crisp
heavy bearing
DAYS to MATURITY
48 days
45 days
42 days
SEMI -SAVORY
Although spinach is an excellent source of iron, it contains no more iron than many other leafy green vegetables The myth arose because in 1870 a German scientist analyzing the iron contents of food misplaced a decimal point and showed spinach having ten times as much iron as cabbage. On this simple mistake the whole Popeye legend was built up.
especially when germinating
Plant SPRING spinach away from FALL spinach to avoid downy mildew. COMMON MISTAKE: planting too deep HARVEST OFTEN, removing the older, outer leaves (This stimulates plants to make
more leaves for a continuous supply!)
thick, crinkled dark green held erect
STORAGE Spinach loses much of its nutritional value with storage of more than a few days. While refrigeration slows this effect to about eight days, spinach will lose most of its folate and carotenoid content. This is in spite of the taste and appearance of the plant which may still seem fine.
COOKING WHEN COOKED the volume of spinach DECREASES by THREE QUARTERS! MICROWAVE fresh spinach to keep almost 100% of the nutritional value! Loosely cover ½ pound washed and un-dried spinach in a microwave-safe dish; cook until the spinach is tender, usually 4-6 minutes.
STEAM just until tender & still a bright green color. SAUTE (Just wash fresh spinach, drain, & put in pan. DO NOT ADD MORE WATER which significantly reduces the nutritional content. WARNING! OVERCOOKING reduces NUTRITION, TEXTURE, & TASTE (causes bitterness) in spinach. Cook gently over low to moderate heat until spinach is just tender & still a fresh green color.
is a summer variety able to withstand hot, dry weather. Trinidad is for summer and autumn and has dark green leaves. M edania
.
cool-season crop
Spinach loses much of its nutritional value with storage of more than a few days. While refrigeration slows this effect to about eight days, spinach will lose most of its folate and carotenoid content. This is worth considering when purchasing spinach out of season. If the product has been "in transit" (picked, cleaned, shipped and shelved) for more than one or two days it will need to be used almost immediately to have much nutritional benefit. This is in spite of the taste and appearance of the plant which may still seem fine. tandard crinkle-leafed, open-pollinated spinach. Has good cold-soil emergence and withstands heat much better than most any other variety. Leaves are beautifully savoyed, long and narrow with a glossy, dark green color.
SPINACH - A NUTRITIONAL POWERHOUSE! high in vitamin C, riboflavin, vitamin A, folate, magnesium, potassium, E, B6, thiamin, vitamin K, manganese exceptionally rich in carotenoids, including beta-carotene and lutein also contains quercetin, a phytochemical with antioxidant properties contains more PROTEIN than most vegetables. (The protein is incomplete so eat
with rice and other grains.) only 7 calories per cup To get the greatest nutritional benefit from regular spinach consumption, it is best to alternate between eating it raw and cooked.
Iron and calcium in plant foods are not highly absorbed by the body. Spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the absorption of these minerals. To improve iron absorption, spinach should be eaten with vitamin C-rich foods such as orange juice, tomatoes, or citrus fruit.
Fall planting: Spinach has trouble germinating in soil temperatures above 70°F, which can make fall planting difficult. Before planting, shade the planting area's soil with shade cloth for a week to cool the soil. Keep the shade cloth in place after planting, too.
Spinach is a dietary powerhouse, full of vitamins and minerals. In particular, spinach contains significant amounts of vitamins A, C, K, and folate (which is essential for pregnant women), as well as the minerals manganese and magnesium. It is also extremely high in antioxidants called carotenoids. The health benefits are particularly impressive when you consider that spinach contains only seven calories per cup (when raw). Eat more of this super green to help reduce your risk of age-related macular degeneration, cancer, heart disease and neural tube defects. Age-related macular Degeneration is the leading cause of blindness in people 65 years and older. Lutein and zeaxantin are two carotenoids supplied by spinach that may reduce the risk of this type of macular degeneration and help keep your eyes healthy. Other sources of lutein and zeaxantin are collards, mustard greens, red chili peppers and sweet red peppers. Carotenoids and the antioxidant vitamins C and E in spinach are also believed to reduce the risk of cancer, heart disease, stroke and cataracts. And the healthy dose of potassium and calcium found in spinach can help regulate your blood pressure. The benefits of spinach don’t stop there! Spinach and other leafy greens also provide folic acid, which is known to reduce the risk of neural tube defect and heart disease. Some studies have shown that the compounds in spinach may even improve your memory.
Spring planting: Sow spinach directly in the ground in early spring as soon as the soil temperature reaches 35°F.
Because spinach goes to seed quickly in the longer, hot days of summer, gardeners can substitute two spinach-like greens that like hot weather. The leaves of both Malabar spinach (Basella alba) and New Zealand spinach (Tetragonia tetragonioides) taste similar to true spinach, although they are in completely different families. Malabar spinach is a vining plant, which grows quickly to about 20 feet; you need to start the seeds indoors if you live in a northern region. New Zealand spinach is a shrubby plant, which spreads up to 2 feet; soak the seeds overnight before sowing, indoors or out.
After the first few light frosts, remove the shade cloth and cover the small plants with 3 to 4 inches of straw or dry leaves; then wait. Next spring, pull off the mulch as soon as the soil is workable, and voilà—instant spinach garden. You can snack on a few tender leaves that very day, but hold off on a Popeye-worthy harvest until the plants resume active growth.
EXTENDING THE HARVEST Spinach is one of many vegetables you can grow for a fall harvest. (Others include lettuces, peas, turnips and radishes.) Select a slightly shaded area in the garden to sow the seeds, perhaps a row filled with bush or pole beans or tomatoes, or a row where you plan to sow peas. The shade provides some protection for the soil and the plants from the intense heat of summer. Near the beginning of August, sow seeds as you did for your spring crop or start them indoors. Keep the soil evenly moist and, after germination, water the plants regularly. Good varieties for fall crops include hybrids 'Avon,' 'Indian Summer,' 'Melody,' 'Razzle Dazzle' and 'Tyee.'
In order to overwinter, spinach needs to be about an inch high before the first hard frost, so you need to direct-seed it about 4 to 6 weeks before the cold weather hits. But here's the catch: spinach doesn't germinate well in soil that is over 70° F, a temperature that soil often reaches in late summer. What's a gardener to do? Chill out, and play this cool trick on the seeds: Choose a variety such as 'Bloomsdale Long Standing' that is adapted to overwintering. Freeze the seeds for two days, then remove them from the freezer, sandwich them between damp paper towels, and seal them in a plastic bag. Refrigerate the seeds for five to seven days. This technique adds more than a week to your planting schedule, so start early enough for the spinach to reach its optimal prewinter height after sowing. In the meantime, clear the bed that you plan to sow spinach in and water it well. Then cover the whole area with shade cloth. Mini hoophouse frames work well as shade-cloth supports. Shade cloth cools the soil and protects emerging seedlings from hot late-summer days. After chilling the seeds, sow them into the prepared and shaded bed. It's a good idea to sow more seed than you would in spring.
Omlette with Spinach 3 eggs, beaten 1 cup spinach 1 tablespoon butter 1/4 teaspoon salt * A dash of white pepper or paprika 1. Boil the spinach in salted water for about 18 minutes. Drain off water. 2. Press the spinach tightly between the hands to extract excess water. Chop not too fine. 3. Mix with the eggs. 4. Boil the butter in an omelet-pan and add the mixture. 5. As soon as it begins to stiffen, draw it away from the edges of the pan or gently slide a knife under the center to allow the uncooked egg to reach the hot pan and cook evenly. 6. When the omelet is a rich golden brown, fold over and serve at once on a very hot plate.
Type
Varieties
Î
SAVORY
crinkled, spriny, crisp thick, dark green
Bloomsdale Noble Giant
Ï
SEMI-SAVORY
hybrid variety slightly crinkled leaves not difficult to clean
Five Star Melody Tyree
Ð
SMOOTH-LEAF
broad, smooth leaves easiest to clean
Space
Ñ
BABY
flat, tender, sweet 3" leaves
There are 3 basic types of Spinach:
Sensational Spinach Salad with Orange Poppyseed Vinaigrette INGREDIENTS
¼ c. orange juice 3 T. red wine vinegar 2 T. honey 1 T. olive oil 1 t. grated orange peel 1 t. poppy seeds
¼ t. salt 9 c. washed & torn spinach leaves 1 can (15 oz.) mandarin oranges, drained 1 small red onion, sliced & divided into rings 1 c. fresh mushrooms, sliced TO PREPARE VINAIGRETTE Combine orange juice, red wine vinegar, olive oil, orange peel, poppy seeds & salt in small bowl until well blended; set aside. TO PREPARE SALAD Combine spinach, oranges, mushrooms & onion in large serving bowl. Just before serving, pour vinaigrette over salad mixture, toss. Serve immediately.
Dressing: 3 T. orange juice 3 T. olive vegetable oil 2 T. vinegar 1 T. sugar or honey 1-2 t. poppy seeds, optional 1/4 t. salt
