Spinach is packed with nutrients and vitamins. The super food — as it’s been called — can be prepared in multiple ways. Fresh or frozen, creamed or steamed.

It’s the multi-vitamin vegetable. It helps the eyes, sharpens the memory and experts say helps fight cancer, artery damage and heart disease. Popeye picked spinach as his veggie of choice.

And with what’s loaded in every leaf, it may become yours. Perhaps the only drawback is getting it in your teeth.

That’s why we have floss and toothpicks.

Inside Spinach

• Calcium (strong bones)

• Iron (cell growth)

• Vitamin K (healthy blood flow)

• Vitamin A (helps form and maintain healthy teeth, skeletal and soft tissue and skin, health vision)

• Vitamin C (growth and repair of tissues in all parts of your body)

4-ways to prepare

FRESH

• Wash it under cold running water and remove any brown leaves or spots and then just dry it off with a paper towel.

• Ideal for salads.

FROZEN

• Let it thaw in a pan over low heat and cover for about 40 minutes.

• Or let it thaw in the fridge, squeeze out moisture a handful at a time and then perfect for a low-fat spinach dip (plain yogurt — low-fat or fat-free, raw onion and seasoning)

• Add seasoning to your taste.

• Ideal for side veggie or on top of chicken or meat, dips etc.

STEAMED

• Easy if you have a steamer or in a sauce pan with a little bit of oil and fresh garlic. Season to taste.

• Ideal for a healthy side dish.

CREAMED

• Combine chopped spinach with heavy cream and grated Parmesan, plus a crushed clove of garlic, over medium-low heat. Let it all simmer together for seven or eight minutes and serve. Heavy cream makes it less healthful, but lower-fat substitutes can be used.

• Ideal for side dish, dips or soups.

-- written by Sarah Morin, compiled with various health resources, including her mother.

Fresh Spinach

• Serving Size: 1 1/2cups

• shredded (85g)

• Amount per Serving

• Calories 40

• Total Fat 0g

• Saturated Fat 0g

• Cholesterol 0mg

• Sodium 160mg

• Total Carbohydrate10g

• Dietary Fiber 5g

• Sugars 0g

• Protein 2g

• Vitamin A 70%

• Calcium 6%

Recipe: Rosemary Chicken with Spinach & Radish Salad

MyINstride.com member Rachel A submitted one of her favorite summer spinach recipes:

Marinate 2-4 chicken breast in balsamic vinegar, olive oil, chopped rosemary, and steak or chicken seasoning. If desired, you can also add a splash or wine, beer or lemon juice. Set aside to marinate before grilling.

Chop and cook 8 slices of bacon — turkey bacon works well. Set aside.

Chop and cook 2-4 shallots until brown, keep warm for dressing.

Salad Ingredients:

• 1 lb. spinach, chopped

• 10 radishes, sliced thin

• 8 mushrooms, sliced thin

• 2-4 scallions, sliced

Dressing:

• 2-3 TB of spicy or stone ground mustard

• 2-3 TB of balsamic vinegar

• Whisk in 1/4 c of olive oil

• Add warm shallots to dressing

Toss salad and dressing, top with bacon.

Grill chicken breast. Slice chicken on an angle and serve on top of the salad.

*Adapted from Rachael Ray recipe

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