Fresh Organic Spinach: FAQ, Health Benefits, and 9 Recipes

written by

Dave Stoltzfus

posted on

June 22, 2020

Spinach is one of those fresh seasonal vegetables we just can’t get enough of, which is okay because we essentially have an unlimited amount. Our crispy, organic spinach has REAL healthy goodness in every bite. It is organically grown without the use of chemicals, pesticides, herbicides, or any other harmful sprays. As with everything on our farm, and the family farms we work with, the spinach is raised naturally, with holistic health in mind, where the plant, the planet, our family and your family all benefit.

It’s a good thing the spinach is so abundant, too, because it’s delicious and really great for your health.

Is spinach good for you?

You betcha. Spinach has a high iron content, which is critical for the function of red blood cells (those things that help transport oxygen around the body to produce energy).

What are some other health benefits of spinach?

Spinach is a wonderful source of vitamin K, vitamin A, vitamin C and folate. It also carries significant amounts of manganese, magnesium, and vitamin B2. Overtime, these nutrients will help improve bone, eye, and heart health. They will also support a healthy immune system and give you energy.

How should I enjoy spinach?

We like it best fresh and raw but it can also be cooked and can even be canned, frozen or dehydrated.

Is it healthiest to eat raw spinach?

It’s really a bit of a trade off. When spinach is cooked, there are certain vitamins and nutrients that become depleted, such as folate, vitamin C, niacin, riboflavin, and potassium but cooking the vegetable means vitamins A and E, protein, fiber, zinc, thiamin, calcium, iron, and important carotenoids become more absorbable when the spinach is cooked.

Can you eat spinach everyday?

Yes, you can. Spinach is extremely healthy, mild in flavor, possesses a lovely texture and color, and is very versatile when it comes to preparation techniques. Pair all that with the fact that Dutch Meadows has a large supply of fresh, local, organic spinach to share with you all season long and there’s really no reason you shouldn’t be upping your spinach intake when the getting is good.

What are some ways to prepare and enjoy spinach?

The list goes on and on. Here are a few recipes we collected for you but feel free to stock up and then do some experimenting on your own!

Spinach Recipes

Sauteed Spinach

You’ll need:

  • 3 bunches spinach (about 1 1/4 pounds total with stems) or 10 ounces baby spinach leaves
  • 2 tablespoons olive oil
  • 3 large garlic cloves, peel & smashed
  • 1/4 teaspoon salt plus 2 pinches
  • 1 1/2 tablespoons fresh lemon juice

Get the recipe:

Spinach Pasta Salad

You’ll need:

  • 8 ounces bowtie pasta
  • 1/2 very small red onion thinly sliced and cut into 1-inch pieces, about 1/4 cup
  • 3 large cloves garlic minced
  • 6 tablespoons olive oil
  • 1/4 cup red wine vinegar
  • 1 teaspoon kosher salt
  • 1 teaspoon freshly ground black pepper
  • 4 cups baby spinach
  • 2 cups grape tomatoes halved
  • grated fresh Parmesan optional

Get the recipe:

Spinach Berry Salad

You’ll need:


  • 8 cups Baby Spinach Leaves
  • 1 cup Strawberries sliced
  • 6 ounces Blueberries
  • 6 ounces Raspberries
  • 4 ounces Feta Cheese
  • 1/4 Red Onion thinly sliced (may use less)
  • 1 cup Sliced or Slivered Almonds


  • 1 cup Oil
  • 1/3 cup Vinegar white, apple cider, or raspberry
  • 1/2 cup Sugar
  • 1 teaspoon Poppy Seeds
  • 1 teaspoon Dried Mustard
  • 1 teaspoon Salt

Get the recipe:

Thai Peanut Chopped Spinach Salad

You’ll need:


  • 4 cups spinach
  • 1 cup cabbage
  • 1 cup bell pepper
  • 1/2 cup carrot
  • 1 cup zucchini
  • 1/4 cup scallion
  • 1/2 cup cilantro
  • 1/4 cup peanuts
  • 1 cup chickpeas


  • 1 tablespoon peanut butter
  • 1 tablespoon rice vinegar
  • Juice of 1 lime (about 2 tablespoons)
  • 1 tablespoon tamari
  • 1 teaspoon ginger
  • Hot sauce (optional)

Get the recipe:

Spinach Stuffed Chicken

You’ll need:

  • 4 chicken breasts
  • 1 tablespoon olive oil or avocado oil
  • 1 tesapoon paprika
  • 1 teaspoon salt, divided
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • 4 ounces cream cheese, softened
  • ¼ cup grated Parmesan
  • 2 tablespoons mayonnaise
  • 1 ½ cups chopped fresh spinach
  • 1 teaspoon garlic, minced
  • ½ teaspoon red pepper flakes

Get the recipe:

Spinach Dip

You’ll need:

  • 2 tablespoons olive oil
  • 1/2 cup shredded carrot (from about 1 medium carrot), finely chopped
  • 1/2 cup yellow onion, small dice
  • 2 medium garlic cloves, finely chopped
  • 1 teaspoon kosher salt, plus more as needed
  • 1/2 teaspoon freshly ground black pepper, plus more as needed
  • 20 ounces baby spinach, washed
  • 2 medium scallions, finely chopped (white and light green parts only)
  • 1 cup sour cream
  • 1/2 cup mayonnaise
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon freshly squeezed lemon juice
  • Crackers, chips, cucumbers, or another preferred snack for scooping

Get the recipe:

Spinach Smoothie

You’ll need:

  • 1 cup baby spinach
  • 1 banana, sliced
  • ¼ cup greek yogurt
  • ½ cup ice
  • ½ cup water

Get the recipe:

Spinach Quiche

You’ll need:

  • 1/2 cup mayonnaise
  • 1/2 cup milk
  • 4 eggs
  • 8 ounces shredded jack cheese
  • 4 cups fresh spinach
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon white pepper
  • 1 9 inch deep dish unbaked (frozen) pie shell

Get the recipe:

Spinach Soup

You’ll need:

  • 2 tablespoons olive oil
  • 10 ounces fresh spinach
  • 2 cloves garlic, finely minced
  • 1/2 medium onion, chopped
  • 4 tablespoons (1/2 stick) butter
  • 1/4 cup all-purpose flour
  • 3 cups whole milk
  • 2 teaspoons kosher salt, or more to taste
  • 1/2 teaspoon cayenne pepper, or more to taste
  • Freshly ground black pepper

Get the recipe:

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