Chow Line: Spinach, the scrumptious and wholesome meals

First of all, note that spinach is a healthy, dark, green, leafy vegetable that is high in protein, calcium, iron, magnesium, potassium, folic acid, fiber, phosphorus, thiamine and vitamins A, C and KK

Spinach is also considered a superfood and is important for skin, hair, and bone health as part of a healthy, balanced diet. In addition, spinach may help improve blood sugar control in people with diabetes, lower the risk of cancer, improve bone health, and promote digestive regularity.

There are three types of spinach, including savoy cabbage, flat spinach, and half savoy spinach, all of which can be cooked or eaten raw.

And it’s pretty easy to grow, even over the winter, said Tim McDermott, an educator with Ohio State University Extension. OSU Extension is the contact arm of the Ohio State University College for Food, Agricultural, and Environmental Sciences (CFAES).

?? If you want to grow spinach over the winter, you can plant it in October by first preparing the soil, radiating the seed, lightly covering it with soil, and watering. ?? he said. ?? Then cover the hardy vegetables with row covers to extend the season.

Protected under the blanket, the spinach germinates in a week or two and grows slowly over the winter. Harvest can begin when temperatures rise above 45 degrees.

McDermott who the Growing Franklin Food Production Blog, recently published a Video He and his colleague Jenny Lobb from OSU Extension have found out how to turn spinach into a crispy, healthy salad that both children and adults can enjoy.

The video shows how freshly grown spinach leaves are harvested and mixed with fresh strawberries, crumbled goat cheese, flaked almonds, balsamic vinegar and olive oil to make a sweet, healthy, light and fresh salad.

?? Spinach goes well with fresh strawberries? Said Lobb. Spinach is also very versatile. It can be added to your favorite pasta, soups, casseroles, or fried in olive oil and spices.

?? Spinach can also be added to a wrap, sandwich, or flatbread, or cooked in an omelette, or even added to a smoothie for additional healthy benefits. ??

However, there are risks to those taking blood thinners like Coumadin, also known as warfarin. This is because foods that contain vitamin K, like spinach, play a huge role in blood clotting.

Chow Line is a service of the Ohio State University College of Food, Agriculture, and Environmental Sciences and its public relations and research divisions, the Ohio State University Extension, and the Ohio Agricultural Research and Development Center. Send questions to Chow Line writer Tracy Turner, 364 W. Lane Ave., Suite B120, Columbus, OH 43201, or at [email protected]

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