By Taylor Sutton, MS, RD
United Supermarkets’ Lifestyle Desk
While spinach isn’t in season in Texas this time of year, spinach salads might be on our minds because of their light and nutrient packed profile. This is an awesome vegetable that is filled with vitamins and minerals such as vitamin C, K, A, iron, folic acid, iron, and calcium. Spinach may help lower blood pressure, reduce oxidative stress, and even prevent cancer. So, how can we incorporate more of this leafy green into our diet?
Although some might think one form of spinach is better than the other, there is not much difference between fresh, canned, and frozen spinach. Fresh spinach is great for salads and sandwiches. Frozen spinach may be ideal for sauces, smoothies, and soups. And, canned spinach can be sauteed and used in dips. Regardless of how spinach is prepared, it’s a great way to add nutrients to each meal!
To go more in depth, here are a few of the differences. Fresh spinach contains 90% of water and is lower in calories per cup. Frozen spinach is blanched before freezing. Due to this process causing a loss in water mass, the spinach is condensed thus making the nutrient content much more concentrated per cup. This provides a little bit more calories than fresh spinach, but a small reduction in nutrients due to the blanching process. Since it’s picked in-season and frozen, you may find some better deals throughout the year over its fresh counterpart.
Canned Spinach will provide you with the softest texture and may have a greenish-brown appearance. Canned spinach is also condensed thus providing us with concentrated nutrients as well. This form of spinach is also easier to digest and absorb nutrients due to it already being cooked down. Canned spinach also has more magnesium than its fresh or frozen counterparts which is due to the heating process in canning. The downside is that canned spinach may have more sodium. That can be adjusted for by rinsing the spinach once out the can or opting for low-sodium/no salt added alternatives. With no cooking required, this is a great time saver.
Despite their differences, fresh, frozen, and canned spinach provide great nutrients and go well with many meals!
Air Fryer Salmon with Lentils and Spinach
What You Need
- 1 lb. salmon
- 1/2 Tbsp. Olive Oil
- 1 tsp. Garlic Powder
- 1/2 tsp. Paprika
- 1/2 tsp. Cumin
- 1, 10 oz. pkg. Spinach
- 1 pkg Fillios peruvian lentils
How It’s Made
1. Season salmon with oil and spices.
2. In a large pan over medium-high heat place in half the spinach and wilt.
3. Set air fryer to 390 degrees for 9 minutes and set the set the salmon in and go.
4. Place the other half of the spinach in the pan to wilt.
5. Once all the spinach is wilted dump the lentils in to mix.
