We all know that Popeye ate spinach to make himself strong, but you may not know that he may also have been protecting himself from osteoporosis, heart disease, colon cancer, arthritis and more. Calorie for calorie, leafy green vegetables like spinach provide more nutrients than any other food!

Spinach is very high in vitamin A and vitamin K, magnesium and folate. It is also loaded with vitamin C, calcium, potassium, iron and B vitamins. The vitamin K, magnesium and calcium in spinach are all important factors in maintaining bone health.

If that is not enough to boast about, leafy greens also contain a host of healthful phytochemicals, including lutein and zeoxanthin that can help to ward off eye troubles like cataracts and macular degeneration.

Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents. A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.

So now we know spinach is good for us, how do we eat it?

Whether bunched or prepackaged — always wash the leaves very well. But only wash what you need and store the rest unwashed in a loosely packed plastic bag in the fridge (the moisture from washing will cause spoilage). If stored properly, it should last three or four days. If you are going to use the spinach in a salad, wash it and dry it in a salad spinner or by shaking it or blotting with a paper towel. If you are going to cook it, you do not need to worry about drying it, the extra moisture with help it cook. Avoid storing cooked spinach, as it will not keep well. Quick boiling for one to two minutes is a great way to cook spinach – retaining much of the nutrition and giving a sweeter taste. You can also microwave, sauté and steam spinach.

Quick ideas for serving spinach:

Use a combination of spinach and other dark greens in your salads.

 Sautéed spinach works well in quiches, omelets and frittatas. It can also be used as a bed for poached eggs, artichoke bottoms, fish fillets or chicken breasts.

 Toss spinach with pressed garlic, fresh lemon juice and olive oil. Sprinkle with a little parmesan cheese.

Pine nuts are a lovely addition to cooked spinach.

Add spinach to your lasagna recipe.

 Also, keep your eye out for prepared products or simple recipes that use spinach. For example, pick up a package of spinach ravioli or find a tasty lasagna recipe that uses spinach.

Although spinach might not make you super strong super quick it will promote your health and longevity in many other ways. Looks like Popeye was pretty smart after all!

Spinach with Pine Nuts and Raisins

Yield: 2 servings

2 Tbsp. low sodium vegetable broth or water

1 10-ounce package baby spinach leaves (or two 5-ounce packages)

Pinch of salt

2 tsp. extra-virgin olive oil

1/2 tsp. minced or crushed garlic

2 Tbsp. pine nuts, lightly toasted

2 Tbsp. raisins

Freshly ground black pepper

Place the broth or water and spinach in a medium-size microwave-safe bowl (if using a microwave) or pot (if using the stove). Cover the bowl with a plate, or the pot with a lid.

Microwave the bowl on high for 1 minute, or cook the spinach in the pot over medium high heat for 1 minute.

Remove from the heat, and stir in the salt, olive oil, and/or garlic. Serve hot, warm, or at room temperature, topped with pine nuts, raisins, and a grind or two of fresh black pepper.

Nutrition Note: Nutrition facts calculated using a serving size of 1 cup.

Variation: You can also make this with a 10-ounce package of frozen, defrosted spinach. Squeeze out some of the water after the frozen spinach has thawed.

Recipe courtesy of “Eat, Drink, and Weigh Less” by Mollie Katzen and Walter Willet, M.D.

Nutrition facts — Serving Size: 1 serving; Calories 187; Total fat 5g; Saturated fat 1g; Dietary fiber 8g; Protein 5g;

Learn more about the goodness of green foods. Visit www.Hy-Vee.com for nutrition tips and recipe ideas.

Reference for this article: www.hy-vee.com; www.fruitsandveggiesmorematters.org; www.whfoods.com.

Amy Pleimling is a registered dietitian at the Albert Lea Hy-Vee Food Store. Her column runs for the duration of the AARP/Blue Zones Longevity Project.