There are three main varieties of spinach which are Flat leaf, Savoy, and Semi-Savoy. Flat leaf spinach is the most well known, there leaves are smooth and tear drop shaped. Savoy and semi-savoy unlike flat leaf are wrinkly and have a more intense flavor. Fresh spinach is the best when it comes to nutrients, once it has been refrigerated it loses some of those benefits. After only eight days of being pick spinach loses nearly 50 percent of its nutrients. when spinach is cooked it actually increases its nutrients by almost three times the amount of raw spinach. 

Health Benefits:

Spinach is one of the most nutrient rich leafy green vegetables. Spinach is packed full of 15 different vitamins and minerals such as vitamin K, vitamin A , manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. Spinach also promotes heart health. It can be very helpful for someone who is iron deficient, a half cup cooked spinach contains ten percent of the daily needed amount of iron.


White Bean and Spinach Salad

Serves 4 to 6
With so few ingredients, this salad is surprisingly substantial thanks to the protein and fiber of the beans and big flavors from red onion and a bold Dijon dressing. This is an excellent cold side salad for grilled meals or sandwiches.

3 cups cooked no-salt-added cannellini beans (from 2 (15-ounce) cans beans, drained and rinsed)
1 small red onion, quartered and thinly sliced
4 cups tightly packed fresh spinach leaves (about 1/4 pound), tough stems removed
2 1/2 tablespoons Dijon mustard
2 1/2 tablespoons apple cider vinegar
1 teaspoon Italian seasoning

In a large mixing bowl combine beans and onion. Slice spinach into thin ribbons and add to the beans.

In a separate small bowl, whisk together mustard, vinegar and Italian seasoning. Pour dressing over the bean mixture and stir to combine all ingredients. Serve immediately or chill until ready to use.