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Spinach is a native plant of Persia (modern day Iran). It was introduced to China in the 7th century. It was most probably brought to Europe in about the 12th century and to the US in 1806.





Salad Ingredients

  • 3 cups spinach
  • 1/2 cup beets boiled or roasted, peeled and chopped (see note)
  • 1/2 apple diced
  • 1/2 cup chickpeas canned or cooked, no salt added
  • 2 tbsp sunflower seeds unsalted
  • 30 g light feta cheese
  • 2 tbsp classic vinaigrette

Classic Vinaigrette

  • 2 tbsp dijon mustard
  • 3 tbsp red wine vinegar
  • freshly ground black pepper to taste
  • 1/4 tsp salt
  • 2 tsp honey
  • 1 small shallot minced
  • 1/2 cup olive oil extra virgin


  • Add all of the salad ingredients to a large bowl.
  • Mix the vinaigrette ingredients in a food processor or mini-chopper.
  • Toss and enjoy.

Fun and Surprising Facts

  • March 26th is National Spinach Day.
  • Spinach is best eaten fresh. It loses nutritional properties with each passing day.
  • Although refrigeration slows the deterioration, half of the major nutrients are lost by the eighth day after harvest.
  • There are many varieties of spinach, though they mostly fall into three distinct groups: Savoy (Dark green, crinkly and curly leaves.
  • The spinach growing town of Crystal City, Texas, erected a statue of Popeye in 1937.
  •  Spinach grows best in cool (not freezing) moist conditions, such as spring and autumn, and grows well in sandy soils.
  • Medieval artists extracted green pigment from spinach to use as an ink or paint

nutritional information

Serving Size: 2 cups (85 g)

  • Calories 20
  • Fat 0 g  
  • Sodium 75 mg
  • Potassium 450 mg 
  • Carbohydrate 3 g 
  • Fibre 2 g 
  • Sugars 0 g 
  • Protein 2 g 
  • Vitamin A 70% 
  • Vitamin C 35%  
  • Iron 15%