Food for Thought
Making Important Connections with Soil, Plants and Food
Healing Grounds Biodynamically Certified Nursery
Featured Vegetable: Spinach
Spinach is fast growing and short-lived and matures its leafy foliage in 7weeks and produces for a longer period in the cool, coastal areas before seed stalk development occurs. Spinach can be planted in a traditional garden bed or a container. Plants require 6-8 inches of space and can easily be planted among other leafy greens such as lettuces or arugula. In Fall, Winter and Spring Spinach can be planted in full sun. In the Summer it is best planted in the shady areas or your garden. When ready to harvest, you can either cut the entire plant or just remove the outer leaves. If you carefully cut the plant above the growing point, you can then obtain a second crop.
Nutritional Value Serving size: 1/2 c. boiled
Calories 21 Vitamin A 737 RE 74 92
Fat 0.2 g Folic acid 131 mcg 66 73
Calories from fat 9% Iron 3.21 mg 32 21
Cholesterol 0 Magnesium 79 mg 23 28
Sodium 63 mg Calcium 122 mg 15 15
Protein 2.7 g Vitamin C 9 mg 15 15
Carbohydrate 3.4 g Riboflavin 0.21 mg 12 16
Dietary fiber 2.0 g Vitamin B6 0.22 mg 11 14
% Min. Requirement Potassium 419 mg 21
Practice ABC’s of Regenerative Gardening
A. ASSESS your site for key growing conditions: daylight hours; prevailing temperature ranges; access to water; good soil; space needs
B. BUILD health, living soil with regular inputs of organic matter in the form of mulch and compost and important soil microorganisms.
C. CONSIDER on-going, regular planting strategies that take advantage of year-around growing potential we enjoy here!
Prepare Spinach using one of these wonderful Spinach recipes from the kitchen of Sally Ruhl, chef extraordinaire and local good food expert.
Spinach and Quinoa
This recipe is a great base to be enjoyed on it’s own or combined with a protein of source it becomes a meal with complete protein, amino acids, iron and other nutrients vital to health.
2 cups cooked quinoa, brown rice will also work
2 cups washed, spinach leaves, packed. Reserve the stems and root top.
2 tablespoons olive oil
1/2 yellow onion sliced,
2 cloves garlic minced,
2 tomatoes seeded and diced,
1/2 tablespoon fresh thyme chopped fine or 1 teaspoon dried thyme ,
1/4 teaspoon ground nutmeg,
1/4 teaspoon ground alspice,
6 Tablespoons flat leaf parsley, chopped,
2 teaspoons lemon zest,
4 Tablespoons lemon juice, salt and cayenne or black pepper to taste.
1/2 cup vegetable stock.
In a medium sized pot, heat 2 Tablespoons olive oil, stir in the sliced onion while stirring over medium heat, add the garlic and tomato. Stir in the spinach leaves. Add remaining ingredients, quinoa or rice, turn heat to low. Simmer covered for 5-10 minutes, taste and adjust seasoning.
Serve as is or with a cooked protein either over top or stirred in after stirring in grain.
Spinach Root Salad
Wash spinach roots thoroughly set aside. In a pot of salted boiling water cook spinach roots just until tender. Cool in ice bath or under cool running water. Dry cooked roots on towels.
Meanwhile combine into a medium sized salad or mixing bowl,
4 T. Lemon Juice,
2 T. red wine vinegar,
1/2 teaspoon mustard powder,
1 Tablespoons Braggs,
2 heaping Tablespoons nutritional yeast,
1 clove garlic minced whisk in 1/2 cup olive oil.
Toss the spinach roots in this sauce.
Add 10 kalamata olives,
2 tomatoes diced,
2 teaspoons chopped marjoram, thyme, summer savory or combination.
Let sit, serve room temperature.
Optional goodies, feta cheese, diced baked tofu or anything that lends a salty/firm texture.