Exploring Spinach: Folklore, Facts, and How to Cook This Superfood


Linda explores food facts, folklore, and fabulous recipes, one ingredient at a time.


I don't like spinach, and I'm glad I don't, because if I liked it I'd eat it, and I just hate it.

— Clarence Darrow

It Has a Beautiful Story to Tell

Its beginnings were in Persia, the Fertile Crescent, that place many of us regard as the birthplace of life. Tender shoots, sprouting, growing, flowering, fading, and then beginning once more. Searching for a cool respite, the plant migrated, encountering difficult climates and hostile conditions; it finally found peace in the valley. It found its home in Kathmandu.

Valued for its flavor, crisp texture, and bright green color, the wild plant grew profusely, rewarding those who gathered it with a year-round supply. The people in the valley understood that if they allowed select, healthy plants to flower and disperse their seeds, new crops would return in the weeks and months that followed.

During the Tang Dynasty, the peaceful inhabitants of this idyllic valley were invaded by usurpers from the south, the Kingdom of Magadha. Chinese warriors joined forces with the valley people, helping them repel and defeat the invader. In thanks and devotion, delegates from the valley presented gifts to the Chinese emperor; among these were pickles (chutney), celery, and "boling."

Boling—inscriptions from the era tell us that the name of this vegetable was derived from the name of the kingdom from which it originated.

“Originally from the ‘Kingdom of Poling,' the vegetable took on the name of the land.”

“Poling” means "slanted hill." You know that slanted hill as Mount Everest.

(Nipolo) sent envoys to give tribute of the boling, pickles, celery and ‘hunti’ onion.

— New Tang History, First Book of the Western Realm, Nipolo in AD 647

So, the Kingdom of the Slanted Hill, the country that introduced the beautiful green wild plant to China, was Nepal. And that green plant was Spinacia tetranda, spinach.

It Flourished in Nepal, But...

...it cannot grow everywhere. Spinach is a cool-weather crop, at its best when daytime temperatures don’t exceed 75 degrees F. (60 to 65 degrees is optimum). Evenly moist and sandy soil is best, encouraging rapid growth. When temperatures soar and daylight increases (as in the summer months), the plants will bolt (form flower stalks and go to seed).

As stated in the introduction, food historians believe that the very first spinach grew in Persia. From there it moved east to Nepal. In the Middle Ages, those same peoples of Persia (present-day Iran) carried it to Sicily where it adapted to the challenges of the Mediterranean climate, not by evolution but with ingenuity.

Arab agronomists employed sophisticated irrigation techniques and successfully introduced a variety of new crops to Sicily; among these were citrus fruits, cotton, dates, and spinach.

And Then It Became "Florentine"

By the Middle Ages, spinach was being grown throughout most of Europe but was unknown in France. That changed when a long-distance romance blossomed and grew into marriage.

Catherine de Medicis was the only child of Lorenzo de' Medici, Duke of Urbino, Italy, and Madeleine de la Tour d'Auvergne, the Countess of Boulogne. Her noble parentage placed her (of course) in line for a royal marriage. In 1533, at the age of 14, she married the Duc d'Orleans. (In 1547, he would be named Henry II, King of France.) It was her chef who introduced spinach to French gastronomes. Dishes served with a bed of spinach are labeled “a la Florentine” in her honor.

But Why Is It Hated By Some?

I love spinach in every possible way—raw, steamed, and folded into just about any and every dish. (If I saw spinach gelato, I’d probably give it a try.) But some people simply cannot stand the taste, calling it disgusting and bitter. And there is a reason for this. They aren’t fussy. They are “super-tasters." Genetically, some of us are programmed to be highly sensitive to the compounds in foods that make them seem bitter. If you hate the taste of spinach, it is likely that you also detest black coffee, tea, cruciferous vegetables, and dark chocolate.

You are forgiven.


Do You Want to Grow Spinach?

In the 20th century, new strains of spinach were developed that are hardier, taste better, and are less likely to bolt (go to seed before maturing). It's really an easy vegetable to grow, and it will grow quickly if you can give it these essentials:

  • Rich, well-drained soil
  • Plant about 4 to 6 weeks before the last frost in the spring
  • Grow 6 to 8 weeks before the first frost in the fall
  • Space plants 12 inches apart
  • Fertilize regularly with a continuous-release plant food
  • Temperatures between 35 and 75 degrees F.
  • No more than 14 hours of daylight

Spinach can be grown in a pot; choose a pot that is least 6-8 inches deep. If grown in a pot, place in a sunny location in the fall and in a partial shade in spring and summer.

Is It Really a Health Food?

Is spinach really a superfood, as Popeye led us to believe?


Leafy greens like spinach provide more nutrients than any other food when compared calorie for calorie. We're talking about the super nutrients (vitamins K, A, C, B-2, and B6; magnesium; folate; manganese; iron; calcium and potassium). It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.

Spinach is available year-round nearly all over the world. And it is usually very affordable.

Another wonderful thing about spinach is that it is extremely versatile. It can be eaten raw in a salad, blended into a smoothie, or cooked (just a little please—you don't have to boil the daylights out of it!) and added to other dishes.

The iron contained in spinach is very important, especially for menstruating women, growing children, and teens. And it's a good source of energy—Popeye was right!

(Source: NutritionAndYou.com)

Spinach smoothie

Spinach smoothie

Nutrition Facts - 1 Cup of Spinach Contains:

from NutritionData.Self.com

 Amount% Daily Value




Total Carbohydrate

1.1 g


Dietary Fiber

0.7 g


Total Fat

0.1 g


Total Omega-3 fatty acids

41.4 mg


Total Omega-6 fatty acids

7.8 mg


Vitamin A

2813 IU


Vitamin C

8.4 mg


Vitamin E

0.6 mg


Vitamin K

145 mcg



58.2 mcg



29.7 mg



0.8 mg



23.7 mg



14.7 mg



0.2 mg



0.3 mg



167 mg


  • Cheesy spinach balls (V)
  • Sweet spinach muffins (V)
  • Carb Diva's (that's ME!) spinach quiche (V)
  • Spinach pesto (V)
  • Popeye (spinach) burger
  • Carb Diva's creamy spinach soup (V)
  • Spinach and goat cheese Hasselback chicken
  • Indian spinach curry for kids (V)

(V) = vegetarian

Spinach can appear in every meal—there are hundreds if not thousands of recipes on the internet for breakfast scrambles, mid-morning smoothies, lunchtime salads and sandwiches, and dinner pasta dishes—all with spinach as an ingredient. But in many of these the spinach is nothing more than an adornment, a trinket for those hoping to embellish their healthy regime with a bit of green.

I won't be repeating those here.

The recipes that follow were chosen because spinach appears as more than a bit player. In each of these dishes, spinach is the central character, the star of the show.

Cheesy Spinach Balls

Cheesy Spinach Balls

Cheesy Spinach Balls

These spinach balls are a great make-ahead appetizer, and very adaptable. The blogger for SweetAsHoney provides suggestions for using fresh or frozen spinach, substituting various cheeses, and utilizing whatever herbs you have available. If you can overlook the typos it's a great recipe. By the way, this can be made with gluten-free panko breadcrumbs.

Sweet Spinach Muffins

Sweet Spinach Muffins

Sweet Spinach Muffins

These breakfast or snack muffins look extremely moist. The author of SuperHealthyKids says her little ones request them. I don't remember ever trying to get my children to eat green muffins, but a little ingenuity can overcome the fears of even the pickiest eater. Don't call them "spinach" muffins; how about "Incredible Hulk Muffins," "Green Goblins," "Monster Muffins," or "Frog Muffins."

Or, bake them on St. Patrick's Day.

Carb Diva's Spinach Quiche

Carb Diva's Spinach Quiche

Carb Diva's Spinach Quiche

My spinach quiche is a vegetarian dish, but if you can certainly add crisply cooked bacon, diced ham, or cooked crumbled Italian sausage for the carnivore in your life.


  • 1 tablespoon butter
  • 1 onion, minced
  • 1 10-oz pkg. frozen chopped spinach, thawed and squeezed dry
  • 1 9-inch unbaked pie crust
  • 1 tsp. all-purpose flour
  • 1/2 cup grated Cheddar cheese
  • 1/2 cup grated Parmesan cheese
  • 4 large eggs
  • 1/2 cup low-fat or non-fat cottage cheese
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1/8 tsp. ground nutmeg


  1. Melt butter in heavy medium skillet over medium-high heat. Add onion and sauté until translucent, about 8 minutes. Add spinach and stir until spinach is dry, about 3 minutes. Cool slightly.
  2. Preheat oven to 375°F. Sprinkle both cheeses over bottom of unbaked pastry shell. Top with spinach mixture. Beat eggs, cottage cheese, salt, pepper, and nutmeg and in large bowl to blend. Pour over spinach. Bake until filling is set, about 50 minutes. Cool slightly. Cut into wedges and serve.
Spinach Pesto

Spinach Pesto

Spinach Pesto

This spinach pesto contains a touch of basil for herby brightness but is packed with 2 cups of fresh spinach. You can toss it with hot pasta, stir into a soup, or even spread it on toast. It's a lovely green color and comes together in just minutes.

Popeye (Spinach) Burger

Popeye (Spinach) Burger

Popeye (Spinach) Burger

There are numerous "recipes" (yes, the use of quotation marks is appropriate) on the internet for spinach burgers. It is painfully obvious that all of them are based on the same original recipe which lists as the main ingredient "one bag of frozen spinach."

Sloppy recipe writing such as that makes me absolutely CRAZY! What is one "bag" of spinach? Are you talking about the 10-ounce steamer, or the 12-ounce package, or the 24-ounce family-size from Wal-Mart?

The lovely Emily at the blog OatAndSesame actually did it right. She has presented a well-written recipe for a spinach burger that tastes wonderful.

Carb Diva's Creamy Spinach Soup

Carb Diva's Creamy Spinach Soup

Carb Diva's Creamy Spinach Soup

I hate to brag but gosh, isn't this pretty? This is a wonderful soup to serve for a luncheon, a festive springtime or summer brunch, or as part of a hearty winter evening meal.


  • 1 tablespoon butter
  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 1 tablespoon fresh rosemary, minced
  • 1/4 tsp. salt
  • 1/8 tsp. black pepper
  • 2 cups Yukon gold potatoes, diced
  • 4 cups vegetable broth
  • 6 cups fresh spinach
  • grated nutmeg, optional
  • 1/2 cup shredded Swiss cheese, optional
  • sour cream garnish, optional


  1. Melt butter in a large saucepan over medium heat. Add onion, garlic, rosemary, salt and pepper, reduce heat to medium-low and cook, stirring occasionally, for 5 minutes.
  2. Stir in potatoes and cook, stirring occasionally, for 3 minutes. Pour in broth. Bring to a simmer over medium heat and cook until the potatoes are very soft, about 15 minutes.
  3. Stir in spinach and continue to simmer until the greens are tender, about 10 minutes more.
  4. Puree the soup with an immersion blender or regular blender (in batches), leaving it a little chunky if desired. (Use caution when pureeing hot liquids).
  5. Serve the soup garnished with nutmeg and cheese or a swirl of sour cream if desired.
Spinach and Goat Cheese Hasselback Chicken

Spinach and Goat Cheese Hasselback Chicken

Spinach and Goat Cheese Hasselback Chicken

Hasselback potatoes have been known in Sweden for centuries, but just recently became a "trendy" food (I suspect that the invention of Instagram had something to do with it).

Upscale eateries are making Hasselback everything—salmon, sweet potatoes, even baked apples. And now there is Hasselback chicken breast. Actually, this is a recipe I have been happy to add to my repertoire. Any excuse to use goat cheese works for me!

Indian Spinach Curry for Kids

Indian Spinach Curry for Kids

Indian Spinach Curry for Kids

There are dozens and dozens of spinach curry recipes on the internet, but this one is unique in several ways. It contains easily-obtained ingredients, is kid-friendly (not too hot and spicy), and is well written. Serve it with brown rice or flatbread.

How Do You Feel About Spinach?

© 2019 Linda Lum


Lawrence Hebb from Hamilton, New Zealand on March 14, 2019:


Bothare very high in iron.

Linda Lum (author) from Washington State, USA on March 14, 2019:

Lawrence, I love the idea of curry with spinach leaves. I hadn't heard of silverbeet, so I looked it up. It's actually a member of the chard family. How great that you are able to have a garden!

Lawrence Hebb from Hamilton, New Zealand on March 14, 2019:


Spinach is pretty much served with every meal in our house, but we usually have a garden full of either spinach or silverbeet (a plant that looks similar but with bigger leaves)

One more dish we make is a spinach and silverbeet curry. The great thing is you can put anything in the curry.


Linda Lum (author) from Washington State, USA on February 21, 2019:

OK, got it! I'll work on it. This is a promise. I'm thinking Q&A #74 on 3/4/2019.

Eric Dierker from Spring Valley, CA. U.S.A. on February 21, 2019:

Linda it is late April, you have to train for at least two month and still it hurts. My elder boy will carry 5 pounds of apple. One tough strong hombre at thirty something. Like a twice baked potato. Tin foil (very light) We cannot leave coal or fire remnants - wrong idea in the natural space. The taste of fish inside an apple is fantastic. Garlic and salt and pepper of course. We cheat and use store made lemon juice.

Can you imagine 6 grown men fixing dinner "camp" style. The arguments are fantastic. We are going Kale and Spinach. Sorry for "talking" too much.

Linda Lum (author) from Washington State, USA on February 21, 2019:

Wow, Eric that sounds like quite a concoction. With all of those add-ins it probably doesn't taste like beets anymore (and I guess that's a good thing). If it kicks cancer's butt as you say, that's even better.

I can't advise you on camping foods. I've never hiked into a spot and cooked. If you have trout, what more do you need? Fresh produce of some kind? I like campfire nachos but those cans of chili can get heavy. Hope you have a great time. Write when you get back to civilization.

Eric Dierker from Spring Valley, CA. U.S.A. on February 21, 2019:

Only way for beets is in a blender with more citrus juice than you can blend. I leave pith and a bit of peel. Well toss in garlic, black pepper and Turmeric. Cinnamon, cumin, a healthy dose of Cayenne a mixed with organic Apple Cider vinegar. For some reason it reminds me of my days drinking Old Bushmills red whiskey - awe youth. You can only drink a shot at a time.

But it kicks cancer's ass as I prove. I hate yams too.

Linda we are cooking on my hiking stove tonight Gas and stove weight under a pound. So fun. You need to teach them in the kitchen because screw up a mile deep and 8 miles out causes real issues.

We shall write about more I need super light food but charging. I have the trout.


Linda Lum (author) from Washington State, USA on February 20, 2019:

Flourish, I'm not sure I even know what chili steak is, but I'm pretty certain that, as a little girl, I would not have eaten it either. My strongest food hate (and I don't use that word willy-nilly), is beets. I don't care how they are cooked, adorned, or garnished. I cannot abide beets. It's like eating a mouthful of dirt.

FlourishAnyway from USA on February 20, 2019:

Bill hurling over spinach has me giggling, We all have that "one food" (some of us have more than one) that brings back childhood memories. My mother and I had a battle of wills over chili steak when I was a child and I sat at the table for over two hours until she gave up in disgust and sent me to bed. I no longer eat red meat but I've NEVER eaten chili steak, ever since. Too spicy and I just have something against it. Dunno.

Linda Lum (author) from Washington State, USA on February 20, 2019:

Eric, you've got me doing my happy dance. I can only dream of planting. April 1 is probably the earliest date I dare place anything in the ground. Have fun!

Linda Lum (author) from Washington State, USA on February 20, 2019:

Thank you, Pamela. I'm glad that you are in the "spinach lover club." My kids love the taste (yes, I know, they're odd), and in our home, we call it the amazing disappearing vegetable. A huge bag of fresh spinach whithers down to almost nothing when you cook it. We mix it into our spaghetti sauce, add it to macaroni and cheese, drop it in our soups, and fold into meatloaf. Yum.

Eric Dierker from Spring Valley, CA. U.S.A. on February 20, 2019:

Right on! I am getting ready to plant today. Pesto? the best. I will add a bit of Cholula hot sauce. Just a splash. And lemon seems right. Oh dang it I am going to combine all your recipes. My boy likes spinach in his salad but this will knock our socks off.

Pamela Oglesby from Sunny Florida on February 20, 2019:

I love spinach cooked or raw. I think the hasselback back chicken is somethink I would love. The pictures and recipes all look good to me. I always love to get some new recipes from your articles. Have a good day Linda.

Linda Lum (author) from Washington State, USA on February 19, 2019:

Flourish, spinach queso dip sounds wonderful. I'd probably eat it by the spoonsful (no chips needed). Thanks for stopping by.

Linda Lum (author) from Washington State, USA on February 19, 2019:

Bill, you have to admit that the intro was lovely though, wasn't it?

FlourishAnyway from USA on February 19, 2019:

I’m open-minded about spinach, believe it or not! Although the cooked stuff by itself is not my taste, I like a good spinach salad and I make a killer spinach queso dip that everyone loves when they taste it, even spinach haters. I would love to try those monster muffins so I can pass on that healthy recipe to my nieces and nephews. Wonderful article, CarbDiva!

Linda Lum (author) from Washington State, USA on February 19, 2019:

Shauna, thank you so much. I hope you make those coworkers jealous!

Shauna L Bowling from Central Florida on February 19, 2019:

Linda, I'm so excited about this episode! I love, love, love spinach. I'll have to give your spinach quiche recipe a try; it's my favorite type of quiche (no meat, please). And the Hasselback chicken with spinach and goat cheese looks so very yummy. I'll have to make both dishes when my son's not around. He likes raw spinach, but not cooked. That's okay - all the more for me. Just think of the wonderful lunches I can bring to work!

Bill Holland from Olympia, WA on February 19, 2019:

You totally lost me on this one, my friend. My parents fought me for a long time, trying to get me to eat this stuff, to no avail. I even vomited on one attempt. lol They finally gave up and I haven't eaten it in sixty years now. Sorry, but no sweet talk by you is going to change my mind. :) I'm sure your recipes are wonderful, but I'll pass.

I can see the lawn today. That's a hopeful sign.

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