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SPINACH! GARDENING SEASON RECIPES May to June and August to September Sautéed Spinach Leaves

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SPINACH! GARDENING SEASON RECIPES May to June and August to September Sautéed Spinach Leaves ‘SPECIALLY SPINACH! GARDENING SEASON RECIPES May to June and August to September Sautéed Spinach Leaves • ¾ pound fresh cleaned spinach leaves CHOOSING TIPS • 1 tablespoon olive oil ♦ Choose leaves that • ¼ teaspoon freshly grated nutmeg are crisp and are • Salt and pepper, to taste dark green. ♦ Avoid those that are In large nonstick pot over high heat add limp, damaged, or oil, spinach and nutmeg. Add salt and spotted. pepper, cook and toss quickly until spinach is wilted. Drain and serve hot. STORAGE After washing, thoroughly dry by using a Serves 2; 155 Cal; 14 g fat. salad spinner or blotting with paper towels. Wrap in dry paper towels and seal Skillet Lasagna in a plastic bag for storage. Spinach is • ½ pound ground beef, highly perishable and will not remain pork or turkey fresh for more than 1 weeks. • ½ cup chopped onion • 1 15-ounce can PREPARATION tomato sauce One pound of fresh spinach equals about • 1½ cups water 1 cup of cooked spinach. Loose spinach • ¼ teaspoon garlic can be very gritty straight from the • ½ teaspoon oregano garden, so it must be thoroughly rinsed. It and basil grows in sandy soil that clings to the • 3 cups uncooked noodles leaves. • 1 pound fresh chopped spinach • 1 cup cottage cheese KEY NUTRIENTS • ½ cup shredded mozzarella Spinach is loaded with vitamins and minerals! Brown meat in a large skillet. Drain and ♦ Vitamin A for vision, healthy skin, and rinse to remove some of the fat. Combine resistance to infection. with onion, tomato sauce, water and ♦ Vitamin C for healthy spices. Cover and bring to boil. Add gums, skin and blood. noodles, cover and simmer for 5 minutes. ♦ Calcium for strong Stir in spinach and simmer another 5 bones. minutes. Stir and then spoon cottage ♦ Magnesium for overall cheese on top and sprinkle with shredded health. mozzarella. Cover and simmer for 10 ♦ Folate to help prevent more minutes. If mixture gets too dry, add birth defects and a little more water. Refrigerate any ♦ reduce the risk of heart disease. leftovers. ♦ Potassium to maintain normal blood pressure. Serves 4; 295 Cal; 12 g fat. ♦ Fiber to prevent constipation. Brought to you by Sherry Tanumihardjo, UW-Extension, and Jennifer Keeley, Bureau of Aging and Long Term Care Resources, WI. Wisconsin Nutrition Education Program • Family Living Programs • Cooperative Extension. An EEO/AA employer, University of Wisconsin Extension provides equal opportunities in employment and programming, including Title IX and American with Disabilities (ADA) requirements. Growing Spinach in Wisconsin Soil and Fertility continued... Spinach is a member of the goosefoot Growing leafy crops on muck soils reduces family, Chenopodiaceae. This hardy, the amount of grit caught in crinkled leaves cool-season annual has leaves that are however excess soil moisture can increase borne in a rosette with many leaves disease problems. Since leaf greens are attached to a short fleshy stem. Leaves shallow rooted, it is important to plant in may be smooth or savory soils with better moisture holding capacity. (crinkled). Savory types • Follow soil test recommendations have a layer of cells that • Ideal pH is 6.0 to 7.5 continue to grow between Under optimum soil test levels apply… the leaf veins causing a 3.7 oz of nitrogen per 100 sq ft puckering effect. 0.7 oz of phosphate per 100 sq ft Spinach is one of the first 1.8 oz of potassium per 100 sq ft crops that can be planted in the spring Potential micronutrient deficiencies include because it needs short days, can tolerate boron, copper, molybdenum, and some frost, and grows best in cool magnesium. “Tip burn” may be a sign of temperatures from 55-65 degrees F. calcium deficiency under droughty Under long warm days, spinach quickly conditions. bolts and stops producing large leaves. Selecting Spinach Varieties Planting Spinach Spinach varieties are selected for their • Planted from seed or transplants vigor, uniformity, disease • Start planting outdoors around April resistance, nutrition, and 15th through early May resistance to bolting. • Plant a second group again in early Spinach varieties may be August through early September for upright or spreading. fall harvest Varieties are grouped • Seed at 1/2 to 1 oz per based on leaf texture: 100 ft of row smooth or savory • Seed at 1/2 to 3/4 (crinkled). inches deep • Seeds are small so Handling Your Spinach crusted soils will create Harvest once five to seven leaves have emergence problems formed. New leaves will continue to grow. • Thin plants to 1 1/4 apart in single An average of 25 leaves per plant can be rows expected. A fresh taste will be retained if • 12 to 18 inches should be left between spinach is hydrocooled by submerging rows mesh bagfuls of the leaves in cool water • Plants will mature in 35-50 days several minutes immediately after harvest. Doing so will remove much of the dirt. Soil and Fertility Store at just above freezing in 85-95% Spinach can be planted fairly early in the relative humidity. spring so it is important to select a location where soil warms rapidly. For more information contact your local Extension Office to obtain these references: Growing salad greens in Wisconsin. Publication A3788. Commercial Vegetable Production in Wisconsin. Publication A3422. .
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