Spinach
Updated: Sep 14
Growing Together Newsletter: Issue *4*
Spinach: A Nutrient Powerhouse
[Scientific name: Spinacia oleracea]
Growth
Spinach thrives in cool weather. It needs about six weeks from seeding to harvest. Sow seeds directly into the soil as soon as the ground warms to 40 degrees F. Keep the soil moist by watering regularly. Using row covers can help maintain cool soil and deter pests. When the plant reaches the desired size, harvest a few outer leaves. Remember, bitterness can develop as the plant matures, so it's best to harvest as soon as possible.
History
Spinach has a rich history. It is believed to have originated in ancient Persia, which is now modern-day Iran. By the 7th century, it spread to China. It made its way to the United States around 1806. This leafy green has traveled far and wide, becoming a staple in many diets.
Diseases and Pests
Aphids are common pests that love spinach. They feed on the plant's sap, causing curled, yellowing, or distorted leaves. Their sticky honeydew can also lead to sooty mold growth. To manage aphids, check your plants regularly. Remove heavily infested leaves and encourage beneficial insects. If needed, you can use insecticidal soap.
Spinach can also fall victim to fungal diseases like downy mildew, especially in cool, damp conditions. To reduce the risk of disease, ensure good airflow, proper spacing, and water at the base of the plants.
Preservation
Fresh spinach can be stored unwashed in the refrigerator for up to one week. Keep the leaves dry and place a paper towel in the storage bag or container to absorb excess moisture.
If you want to preserve spinach for longer, freezing is a great option. Here’s how to do it:
Rinse leaves in cold water to remove any dirt. Discard large stems.
Blanch the leaves. Cover with a lid to steam and cook until wilted, about 2 minutes.
Immediately transfer to ice water, stirring constantly to cool the spinach rapidly. Drain well.
Once the spinach is cold, freeze it in sealed bags for up to 12 months.
Consumption
Frozen spinach is versatile. You can add it to soups, casseroles, quiches, dips, or smoothies for a convenient nutrient boost. Fresh spinach shines in salads, sandwiches, wraps, omelets, and pasta dishes. You can even sauté it slightly as a side dish. Since spinach cooks down considerably, it’s an easy way to add more vegetables, vitamins, and minerals to your meals.
Spinach Artichoke Dip
This delicious dip is perfect for gatherings or a cozy night in.
Ingredients
2 tablespoons olive oil
1 large garlic clove, finely chopped
12 ounces fresh spinach, roughly chopped
Pinch of red pepper flakes (optional)
1 (14-ounce) can quartered artichoke hearts, drained and coarsely chopped
8 ounces cream cheese, cut into 1-inch blocks
4 ounces fresh mozzarella cheese, shredded
4 ounces plain Greek yogurt
¼ cup parmesan cheese, finely grated
Directions
Heat olive oil in a medium pot over medium heat. Add garlic and cook until fragrant.
Add spinach to the pot one handful at a time. Let each handful wilt completely before adding the next. If you like a little heat, add crushed red pepper. Cook, stirring frequently, until most of the water has evaporated. Add artichokes and season with salt and pepper. Cook for three minutes.
Reduce heat to low and add cream cheese and mozzarella. Warm until melted. Stir in Greek yogurt and parmesan cheese. Transfer to an oven-safe skillet or casserole dish. Broil until golden, about 3-5 minutes.
Nutrition
This recipe makes 12 servings. Each serving provides approximately 150 calories, 11 grams of fat, 7 grams of protein, 7 grams of carbohydrates, 1 gram of fiber, and 320 milligrams of sodium.
Compiled by Clair Frydenland and Anna Seefeldt, former NDSU dietetic interns, and Julie Garden-Robinson, Ph.D., R.D., L.R.D, Food and Nutrition Specialist. Reviewed May 2026 by Lindsey Barton, B.S.
North Dakota State University is an equal opportunity educator and employer. This work is supported by the U.S. Department of Agriculture’s National Institute of Food and Agriculture. Persons with disabilities who require alternative means of communication for program information (e.g., Braille, large print, audiotape, American Sign Language, etc.) should contact NDSU Extension at 701-231-1865.
More Ways to Enjoy Spinach
Spinach can be enjoyed in many forms. Here are some ideas to inspire you:
Spinach Smoothies
Blend fresh spinach with your favorite fruits. Add a banana, some berries, and a splash of yogurt for a refreshing drink. Spinach adds nutrients without overpowering the flavor.
Spinach Salads
Create a vibrant salad by mixing fresh spinach with colorful vegetables. Add cherry tomatoes, cucumbers, and bell peppers. Top it off with a light vinaigrette for a delicious meal.
Spinach in Pasta
Toss fresh or frozen spinach into your pasta dishes. It pairs well with garlic, olive oil, and a sprinkle of parmesan. This adds flavor and boosts the nutritional value of your meal.
Spinach and Eggs
Incorporate spinach into your breakfast. Add it to scrambled eggs or an omelet. It’s a simple way to start your day with a healthy dose of greens.
Conclusion
Spinach is more than just a leafy green. It’s a versatile ingredient that can enhance many dishes. Whether you enjoy it fresh, frozen, or cooked, spinach is a wonderful addition to your meals. Embrace the benefits of this nutrient powerhouse and explore the many ways to enjoy it!
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