Spinach
A nutrient-dense leafy green vegetable that is naturally low in sodium and rich in potassium, making it an excellent choice for DASH diet meals.
Nutritional Information
Calories 7 per 1 cup raw (30g)
Sodium 24mg per 1 cup raw (30g)
Potassium 167mg per 1 cup raw (30g)
Fiber 0.7g per 1 cup raw (30g)
Introduction
Spinach is a versatile leafy green vegetable that plays a valuable role in DASH diet cooking.
With its naturally low sodium content and high potassium levels, spinach aligns well with DASH
diet principles. This nutrient-dense vegetable can be enjoyed raw in salads or cooked in a
variety of dishes, making it a flexible addition to heart-healthy meals.
Health Benefits
- Contains nutrients that may contribute to overall wellness
- Naturally low in sodium
- Rich in potassium
- Provides fiber as part of a balanced diet
- Contains antioxidants and essential vitamins
Preparation & Cooking
Spinach can be prepared in several ways to suit different dishes. For raw preparations,
fresh spinach leaves work well in salads and can be added to sandwiches or wraps. When cooking,
spinach can be quickly sautéed with a small amount of olive oil and garlic, or lightly steamed
to preserve its nutrients. It can also be added to soups and stews near the end of cooking,
or blended into smoothies for a nutrient boost. Remember that spinach reduces significantly in
volume when cooked—one cup of raw spinach becomes about one-third cup when cooked.
Storage
Fresh spinach should be stored in the refrigerator's crisper drawer, where it will keep for
5-7 days. Keep the leaves dry and remove any damaged or yellowing leaves before storing. For
longer storage, spinach can be frozen. To freeze, blanch the spinach briefly, then cool and
pack into freezer-safe containers. Frozen spinach can be stored for up to 12 months. When
using frozen spinach, thaw it and squeeze out excess moisture before adding to recipes.
Cooking Tips
- Look for dark green, crisp leaves without yellowing or wilting
- Baby spinach is tender and works especially well in raw preparations
- Mature spinach has more flavor and holds up better when cooked
- Pre-washed spinach saves preparation time but should still be rinsed
- Spinach pairs well with garlic, lemon, and olive oil