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					   In Season::
   In Season
        ✔ ✔ ✔
                                      ME            FA L L
                        RIN G       UM R
           INTER   SP




                                S
       W




    Spinach!
       NUTRIENTS IN SPINACH:                                               QUICK FIX TIPS:
       Vitamins: A, C, folate, and K; iron,
       magnesium, manganese, and potassium.                                • Use spinach in sandwiches and burgers.

       SELECTION:                                                          • Add a handful of chopped spinach to
       Choose fresh, green bunches with no                                   pasta and canned soups just before
       yellow leaves. Eat raw or cooked.                                     cooking is complete.

       STORAGE:                                                            • Sauté about 5 cups of newly washed
       Loosely wrap in damp paper towel.                                     spinach and 1 clove chopped garlic in
       Refrigerate in plastic bag for use within                             1 teaspoon oil. You’ll have a great side
       3-5 days. Wash well before using, since                               dish!
       sand and dirt collect while spinach
       is growing. Remove roots if attached.


                   Spinach and
                    Bow Ties
       Prep Time: 20 Minutes                      Cups of Fruits &
       Serves: 4                                  Veggies per Serving: 1

       Ingredients:                               Preparation:                                      Nutritional Information
                                                                                                    per Serving:
       • 2 cups (4oz.) uncooked bow tie           1. Cook pasta according to
         pasta                                       directions on package; drain.   Calories:211; Total Fat:6.9g;
       • 1 pound baby spinach, rinsed             2. Meanwhile, heat 2 tablespoons Dietary Fiber:4g; Sodium:211mg
       • 3 tbsp Ranch or Italian salad               water in a large skillet.
         dressing                                 3. Fill pan with spinach, adding
       • 1/8 tsp black pepper                        more as it shrinks.
       • 2 tbsp shredded, reduced-fat             4. Cook on MED heat for 6-8
         cheddar cheese                              minutes until wilted.
                                                  5. Add cooked pasta, black pepper,
                                                     and salad dressing; mix well.
                                                                                                  fruitsandveggiesmorematters.org
                                                  6. Top with shredded cheese.
                                Recipe is courtesy of Produce for Better Health Foundation (PBH).

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Description: Spinach is rich in magnesium, iron and other essential trace elements, according to research every 100 grams of spinach contains 80 mg of magnesium, while the human body needs a daily amount of magnesium intake was 320 mg.