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Spinach is low in calories, and a good source of vitamin C, vitamin A, and minerals, especially iron.

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Veggie Guide: Shopping, Storage, Preparation, and More
  • Choose crisp, dark green, even-colored leaves.
  • Refrigerate washed and loosely wrapped in paper towel for up to 5 days.
  • Soak in cold water and swish leaves to remove sand and dirt. Pat dry with paper towels.
  • Eat raw, steamed or stir-fried
  • Tastes great with fish, mushrooms, potato, sweet potato or white beans
  • Season with garlic, ginger, red pepper flakes or salad dressing
Start Simple with MyPlate
Starting simple is a great way to try out a new vegetable, like spinach. Here are a couple easy ways to enjoy it.
  1. Add chopped spinach to ground meat for meatballs, tacos or burgers.
  2. A handful of spinach in a smoothie boosts nutrition but doesn’t change the flavor.
  3. Substitute lettuce with fresh spinach leaves in sandwiches, tacos and salads.

Serves 2
(8 oz. Servings)

  • 1 ripe medium banana, peeled
  • 1 apple, peeled and core removed
  • 1 cup spinach leaves, tough stems removed
  • 1/4 cup cold orange juice
  • 1/4 cup cold 2% lowfat milk
  • 6 ice cubes
  1. Chop apple and spinach leaves.
  2. Place banana, apple, spinach, orange juice, milk and ice cubes in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.

Recipe is an excerpt from I ❤️ Vegetables book.
Free recipe cards below for download in English or Spanish.

Nutrition Facts per serving:
150 calories; 1.5g fat; 33g carbohydrates;

5g protein; 20g sugars; <5mg cholesterol; 75mg sodium.

What Else is in Season

Other Vegetables in Season include:

  • Asparagus
  • Broccoli
  • Cabbage
  • Green Beans
  • Greens: Kale, Chard, &
  • Collards
  • Lettuce
  • Mushrooms
  • Onions
  • Leeks
  • Kale
  • Spinach

View our What’s In Season GUIDE for SPRING for a printable, 2-sided, complete list of fruits and vegetables in season plus shopping, storage, preparation, and start simple tips.