Ontario spinach, like summer, is in sight. While spinach usually starts showing up in May, the colder weather has slowed down availability for certain produce. Good news: asparagus is in full swing (and only for a few more weeks), so let’s eat asparagus like kings while we impatiently wait for summer and the treats it brings. 

Originally from the fertile valleys of Iran, spinach was grown during the cooler fall and winter months. In Ontario, the early days of summer are better suited for these powerhouse greens. Spinach varieties go from smooth to savoy (frilly, crinkly) leaves with semi-savoy in between. Regardless of the type, look for firm, medium to dark green leaves—evidence of high chlorophyll levels. The stems should seem sturdy, but not too tough or with woody ends. 

Call me Popeye because I love spinach (but I’m still waiting on those bulging biceps). These leafy greens basically contain the full alphabet of vitamins and minerals. They’re also really easy to work with at home: add a cup of raw leaves to your smoothie, blend flat spinach into a pesto, or top a homemade pizza with it. 

While all spinach contains the same nutrients, the oxalic acid in raw spinach makes it harder to absorb vitamin A and E, fibre, calcium, and iron. Heating the spinach—even a quick sauté or steam—helps break down the oxalic acid, but don’t drink the leftover water or use it for stock because of the high acid content left behind. However, there are higher levels of folate, vitamin C and potassium in raw spinach, so keep mixing it up!

Spinach is also a great source of vitamin K, B6, magnesium, and carotenoids (beta carotene, lutein, and zeaxanthin), which keep your eyes healthy and helps prevent age-related macular degeneration and cataracts. I wasn’t kidding about the alphabet.