October brings pumpkins, gourds and … spinach? Believe it or not, October is designated as Spinach Lovers Month. This leafy green vegetable is still in season in Ohio until the harder frosts come.

Most of us know that green vegetables are good for us, but much like Popeye the Sailor, spinach truly knocks out the competition when it comes to nutritional benefits.

Spinach has more vitamin K and minerals like magnesium, potassium and iron than cabbage, lettuce or broccoli. It also is one of the best plant sources for lutein, which has been associated with improved eye and brain health.

It’s easy to incorporate spinach into many of your existing meals. Substitute baby spinach leaves for lettuce in salads, fold it into omelets and mix it into pasta casseroles before baking.

If you’re ready to make spinach the star of your dish, follow this recipe for the perfect sauteed spinach, ready within 10 minutes.

INGREDIENTS

• 10 ounces fresh spinach leaves (about 10 cups)
• 2 tablespoons olive oil
• 2 to 3 garlic cloves, thinly sliced
• Zest of half a lemon, optional
• Pinch of sea salt
• Pinch of crushed red pepper flakes, optional

INSTRUCTIONS:

1. Add olive oil, garlic and lemon zest (optional) to a wide skillet over medium-low heat. Cook, stirring often, until the oil bubbles around the garlic, about 30 seconds. Do not let the garlic brown.

2. Pile the spinach leaves into the pan and add a generous pinch of salt. Wait about 30 seconds or until the bottom layer of leaves has started to wilt and then toss the leaves around the pan. As the spinach cooks, keep tossing so all the leaves hit the bottom of the skillet.

3. When the spinach looks bright green and is mostly wilted, remove the pan from the heat and serve with a pinch of extra salt on top. If you like a little heat, add a light sprinkle of red pepper flakes.

Makes 4 servings.

Nutrition Facts (per serving):
Calories: 80; Carbs: 3.4g; Protein: 2.2g; Fat: 7.4g

Recipe Card for The Perfect Sauteed Spinach

Sources:
American Heart Association
Harvard Health Publishing
Inspired Taste