Spinach

Growing Together Newsletter: Issue #4

Spinach

[Scientific name: Spinacia oleracea]

Growth

Spinach requires 6 weeks of cool weather from seeding to harvest, so sow seeds directly into the soil as soon as the ground warms to 40 degrees F. Water spinach to keep the soil moist, and use row covers to maintain cool soil and deter pests. Harvest a few outer leaves from each plant when the plant reaches desired size. Bitterness can develop as the plant matures, so harvest as soon as you can.

History

Spinach is believed to have originated in ancient Persia (modern-day Iran) and later spread to China in the 7th century. It was brought to the United States around 1806. 

Diseases / Pests

Aphids are common spinach pests that feed on plant sap, causing curled, yellowing or distorted leaves. Their sticky honeydew can also lead to sooty mold growth. Manage aphids by checking plants regularly, removing heavily infested leaves, encouraging beneficial insects or using insecticidal soap if needed. 

Spinach can also develop fungal diseases such as downy mildew in cool, damp conditions. Good airflow, proper spacing and watering at the base of plants can help reduce disease risk.

Preservation

Fresh spinach can be stored unwashed in the refrigerator for up to one week. Keep leaves dry and place a paper towel in the storage bag or container to absorb excess moisture. 

Spinach is also perfect for freezing. To freeze: 

1. Rinse leaves in cold water to remove any dirt. Discard large stems.

2. Blanch the leaves. Cover with a lid to steam and cook until wilted, about 2 minutes.

3. Immediately transfer to ice water, making sure to stir constantly to cool spinach rapidly. Drain well.

4. After the spinach is cold, freeze in sealed bags for up to 12 months.

Consumption

Frozen spinach can be added to soups, casseroles, quiches, dips or smoothies for a convenient nutrient boost. Fresh spinach works well in salads, sandwiches, wraps, omelets, pasta dishes or slightly sautéed as a side dish. Since spinach cooks down considerably, it is an easy way to add more vegetables, vitamins and minerals to everyday meals. 

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Spinach Artichoke Dip

Nutrition

Recipe makes 12 servings. Each serving provides 150 calories, 11 grams (g) fat, 7 g protein, 7 g carbohydrate, 1 g fiber and 320 milligrams sodium. 

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

1. Heat olive oil in medium pot over medium heat, add garlic and cook until fragrant.

2. Add spinach into pot one handful at a time, letting each handful completely wilt before adding the next. Add crushed red pepper if using. Cook, stirring frequently, until most of the water has evaporated. Add artichokes and season with salt and pepper. Cook for three minutes.

3. Reduce heat to low and add cream cheese and mozzarella. Warm until melted. Stir in Greek yogurt and parmesan cheese. Transfer to oven-safe skillet or casserole dish. Broil until golden, 3-5 minutes. 

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) print, audiotape, American Sign Language, etc.) should contact NDSU Extension at 701-231-1865.