How to Nourish With spinach Brought to you by Viva Vegetables A Utah State University Extension and Nutrition and Food Sciences Department campaign The goal of the How to Nourish With lesson series is to provide adults and older children with helpful information and demonstrations about selecting, preparing, cooking with, and storing vegetables. This basic knowledge may encourage families to include vegetables more often as a mainstay of family meals and snacks. Objectives: 1. Adults will explain a health benefit provided by spinach. 2. Adults will explain how to select spinach. 3. Adults will discuss cost- and time-effective strategies for incorporating spinach into family meals. 4. Adults will discuss preparation and storage techniques of spinach, including cleaning, trimming, cooking, and storing. 5. Adults will make and taste food that includes spinach. Total Time: ~1 hour Materials Ingredients to prepare Chicken Spinach Tortellini Soup and Popeye Smoothie (recipes attached) Proper utensils and cookware to prepare soup and smoothie Bunch of spinach for cleaning/drying demonstration Salad spinner for cleaning/drying demonstration Small bowls or cups and spoons to sample soup and smoothie 4 varieties of spinach listed in Objective 2 (or any available varieties) or pictures of those varieties, available at the end of the lesson Salad spinner or paper towels to dry spinach for Objective 4 activity Preparation Required Cut, trim, wash, and prepare all ingredients for Chicken Spinach Tortellini Soup. Before class begins, follow Chicken Spinach Tortellini Soup recipe through the wilting spinach step, turn off stove top or keep on extremely low heat. Have ingredients ready for Popeye Smoothie. This material was funded by USDA's Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit online at Uhttp://www.fns.usda.gov/fsp/outreach/coalition/map.htm U. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider and employer.
LESSON PLAN Introduction: History of spinach Time: 3 minutes Thank participants for coming to the class. Briefly introduce yourself and the program. Ask the class: Does anyone know what a la Florentine means? Tell the class that a la Florentine refers to being served over a bed of spinach and give the history of the term: o Catherine de Medici was a historical political figure in France in the 16 th century whose favorite vegetable was spinach. When Catherine left Florence, Italy to marry the king of France, she took her cooks who would prepare spinach dishes the way she liked. Because of this, dishes prepared on a bed of spinach are referred to as a la Florentine. Ask the class: Can anyone name a dish that they have had a la Florentine? Explain that you will discuss spinach in a way that will hopefully help them consume spinach regularly. Objective 1: Adults will explain a health benefit provided by spinach. Activity: Nutrition discussion Time: 3-5 minutes Ask the class: What important nutrients do you associate with spinach? (Note: Participants can generally share any answer here. It is not important to know what all the nutrients do; there is only one nutrient that will be discussed because this curriculum focuses on the spinach as a whole.) Explain to the class that spinach contains many important nutrients. The nutrient that will be discussed today is vitamin E, which may play a role in preventing and treating medical conditions such as asthma, cancer, and cardiovascular disease. Explain to the class that the body forms toxins due to normal body functions or due to exposure to smoke or pollution. These toxins can damage the body. The vitamin E found in spinach and other leafy vegetables can do a great deal to prevent the damage caused by these toxins because it is an antioxidant. Anti means that it fights against something. Ask the class: If someone were to come to you in the produce section while you are choosing spinach and asked for one nutritional reason that spinach is important to eat, what would you say? It can help stop toxins from harming the body. Objective 2: Adults will understand how to select the best spinach. Activity: Discussion Time: 15 minutes Ask the class: Can any of you name your favorite or a common variety of spinach? Answers (the most common types) may include: o Savoy (show picture or actual Savoy spinach) Savoy spinach is usually sold in the produce section of the grocery store. It has wrinkled leaves and a savory flavor. Savoy spinach is good to eat raw, cooked, or added to soups and stews. o Flat leaf (show picture or actual flat leaf spinach)
Flat leaf spinach is typically used to make canned and frozen spinach. It is also added to soups or stews and used as baby food. Flat leaf spinach has a milder flavor than Savoy spinach. o Semi-savoy (show picture or actual semi-savoy spinach) Semi-savoy spinach is a mix between flat leaf and Savoy. Semi-savoy has slightly curly leaves that are similar to Savoy. However, Semi-savoy spinach is easier to clean. Semisavoy is sold both fresh and frozen. o Baby spinach (show picture or actual baby spinach) Baby spinach leaves are of the flat-leaf variety. Baby spinach is usually sold in prepackaged bags rather than in bunches. Baby spinach has a very mild flavor and its leaves are more tender than Savoy spinach when eaten raw. o Young vs. mature spinach Typically young or immature spinach, such as baby spinach, is more tender and mild than mature varieties of spinach. Young spinach is generally eaten raw in salads. More mature varieties have a sturdy texture and cook better than younger varieties. All spinach can be eaten raw or cooked, but younger varieties may taste better raw than more mature varieties. Ask the class: What do you look for when purchasing fresh spinach? o When purchasing fresh spinach, we should look for these qualities: Deep green, firm, and unblemished leaves Thin and unblemished stems It should not be slimy or smelly Ask the class: What do you look for when purchasing frozen spinach? o When purchasing frozen spinach, make sure the spinach is completely frozen and that the packaging is not damaged. Objective 3: Adults will understand cost- and time- effective strategies for incorporating spinach into family meals Activity: Discussion Time: 5 minutes ***Add chicken broth, tomatoes, and pepper to the pot. Bring to a low boil.*** Ask the class: What is your favorite spinach dish? Spinach is very versatile and can be incorporated in many recipes and meals. o Fresh spinach: Toss into salads Sauté with red bell peppers and garlic Use on sandwiches Use in soups As an ingredient in quiche, omelet, strata (a bread pudding-like layered casserole made with eggs, cheese, and stale cubed bread), casseroles or dips As a layer in lasagna As a topping on pizza Add to a smoothie (Popeye Smoothie) o Frozen spinach (you can use fresh; however, frozen spinach is sometimes less expensive): Can be used in the same way as fresh spinach except in salads and on sandwiches. o Ask the class: Any other ideas?
Objective 4: Adults will understand preparation and storage techniques of spinach, including cleaning, trimming, cooking, and storing. Activity: Discussion and demonstration Time: 15 minutes ***Reduce heat, add tortellini and cooked chicken, and simmer. Remember to explain what you are doing.*** Demonstrate how to clean and trim spinach while discussing cleaning and trimming. o Cleaning: Because spinach is grown in sand or soil, fresh spinach requires thorough cleaning before eating or cooking. Pre-packaged and frozen spinach generally do not need to be cleaned before using. Soak the bunch of spinach in a clean sink for 3 minutes and swish around a bit. The dirt will sink to the bottom of the sink. Lift spinach out, drain water, and repeat as needed. o Drying: After cleaning the spinach, dry it with paper towels or a salad spinner. If using a salad spinner, show class how it works by spinning the wet spinach leaves. If a salad spinner is not available, show picture of the salad spinner and tell the class how it works: To use the salad spinner, simply put washed leaves into the strainer part of the spinner and spin the greens for about 10-15 seconds or until the leaves are dry. The spinach should be used immediately. If stored after washing, the leaves may wilt. It is best to wash directly before use. o Trimming: Spinach typically does not need to be trimmed. The stems can be cooked or used with the whole leaf. Using them will save money. If you are going to cook them, add the stems to the pan first as they will take longer to cook. o Cooking: Spinach can be eaten raw or cooked. Spinach can be steamed. Spinach can be sautéed in a hot pan for about 2 minutes with garlic and olive oil. Fresh (cooked), frozen spinach can be added to soups, casseroles, dips or egg dishes. o Storing: Avoid washing fresh spinach before storing to prevent wilting leaves. If spinach is loose, put into plastic bag and place in refrigerator crisper. Store pre-packaged spinach in original bag in refrigerator crisper. Store spinach for no more than 3-4 days. Ask the class: What is the proper way to prepare, cook, and store spinach? Objective 5: Adults will make and taste something that includes spinach. Activity: Finish and serve Chicken Spinach Tortellini Soup Make and serve Spinach Smoothie Time: 10 minutes While soup is sitting, make the Popeye Smoothie. Serve sample portions to each participant. As class is trying soup and smoothie, move to summary. Conclusion: Summary and Regroup Time: 5 minutes Ask the class: What kind of new information/ideas did you learn about today?
Ask the class: What types of meals or recipes will you try that include spinach? Thank the participants for attending the class.
Salad Spinner
Types of Spinach 1. Savoy Spinach 3. Flat-leaf Spinach 2. Semi-Savoy Spinach 4. Baby Spinach
Don t Forget the Spinach! Types. Choose It. Cook It. Use It. Notes: This material was funded by USDA's Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit online at Uhttp://www.fns.usda.gov/fsp/outreach/coalition/map.htm U. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider and employer.
Popeye Smoothie 6-8 ounces yogurt, any flavor 1/2 cup skim milk 1/2 fresh or frozen banana 1/2 cup fresh or frozen fruit 1 packed cup fresh spinach Blend well in a blender. Delicious as a morning smoothie. Kids generally like the green color, but you can add darker fruits like berries to tone down the green a bit. Spinach Salad with Poppy Seed Vinaigrette Cleaned, trimmed, dry spinach Add salad toppings as desired such as: Green apple slices Orange sections Strawberry slices Pecans, walnuts, or almonds Raisins or dried cranberries Sunflower seeds Feta cheese Toss ingredients together and serve with poppy seed vinaigrette Poppy Seed Vinaigrette: 1/3 cup canola or olive oil 1/3 cup rice, balsamic, raspberry vinegar 1/3 cup honey or real maple syrup 1 tablespoon Dijon mustard 1 teaspoon poppy seeds Whisk ingredients together or shake in a jar and toss with salad. A little bit of this dressing goes a long way. Chicken Spinach Tortellini Soup 1 Tablespoon olive oil 1/2 cup diced onions 4 cloves garlic, minced 1 pound baby spinach or chopped spinach 4 cups chicken or vegetable broth 1 large can diced peeled tomatoes 1/2 teaspoon freshly ground black pepper 1 pound pre-made cheese tortellini 2 cups cooked chicken, cut into 1-inch cubes Heat a large stockpot over medium heat. Add olive oil and onions. Sauté, stirring often, until onions are softened and translucent, about 5 minutes. Add garlic and spinach, and stir-fry 1-2 minutes, until spinach wilts. Do not allow garlic to brown this makes it bitter. Add broth, tomatoes, and pepper to the pot. Bring to a low boil. Reduce heat, add tortellini and cooked chicken and simmer until cooked through, 5-10 minutes. Remove from heat, cover, and let sit for 5 minutes before serving. Serve immediately. Spinach Recipes