Slow-bolting spinach is more heat resistant and thus slower to form flowers/seeds. These three guidelines are: (1) minimal necessary heat exposure; (2) minimal necessary cooking duration; (3) minimal necessary food surface contact with cooking liquid. Ideally, it is cultivated in extreme warmer seasons due to its heat-resistant ability and comes in two main species – Basella Alba – thick, green-stemmed leaves, and Basella ruba which consists of red stems. However, when nitrate is used as a food additive, it is usually in a concentrated (10 or more milligrams per 8 ounces) when compared with its naturally occurring amount in certain foods. Growing Spinach Please fix the Vietnamese name, which should be rau muong.  |  Smooth Leafed Water spinach is a long, leafy green vegetable with hollow stems that grows in water or damp soil. Do not wash spinach before storing as the exposure to water encourages spoilage. Change the water 3 times. Phenolic profile evolution of different ready-to-eat baby-leaf vegetables during storage. It has deeply crinkled leaves and a low growth habit that makes cleaning leaves a chore, especially in silty soils where grit splashes onto the leaves. Glucagon-like peptide 1 and appetite. From Persia, spinach was introduced in India and then in Ancient China around the year 647 where it got a new, alternative name “Persian vegetable”. Alternative Spinach Varieties(Click IMAGE to Enlarge). J Food Prot. The nutritional profile of savoy spinach is excellent as it is a rich source of beta carotene, vitamin C, and folate. You can eat both the leaves and stems. It (ipomoea aquatica) is a member of the convolvulaceae (morning glory) family. Research shows that two cups of raw, chopped savoy spinach contains 13 calories, ideal for those that are looking for a low-calorie diet. Therefore, as you can see, there are important nutritional benefits to be had from many different ways of incorporating spinach into your meal plan. Semi-Savoy However, if you are shopping in a large supermarket, your most reliable source of organically grown spinach is very likely to be spinach that displays the USDA organic logo. Malabar spinach doesn’t take long to mature as it becomes ready-to harvest in just 55 to 70 days after the initial seeding. It is also fairly fast-growing. Quick Boiling—similar to Quick Steaming and Healthy Sauté, our other recommended cooking methods—follows three basic cooking guidelines that are generally associated in food science research with improved nutrient retention. Not only can you choose from dark green leafy vegetables from the cruciferous group (for example, mustard greens, turnip greens, kale, or collards), but also from the leguminous vegetable group (like green beans or green peas); the squash/gourd group (including zucchini and cucumber); the parsley/umbelliferous group (like fennel and celery); green allium vegetables like leeks, green lettuces like romaine; and finally, of course, the chenopod/amaranth group that includes spinach as well as beet greens. We love ordering it at restaurants as well as making it at home. J Sci Food Agri 2008, 88:1099-1106. In addition to the nutrient richness of spinach in terms of these conventional nutrients, spinach also provides the carotenoids lutein, neoxanthin, and violaxanthin; the flavonoids spinacetin, patuletin, and jaceidin; and naturally occurring nitrates. Of all the leafy greens, spinach is one of the most versatile. Factors influencing the microbial safety of fresh produce: a review. Microbial quality of bagged baby spinach and romaine lettuce: effects of top versus bottom sampling. Similarly, some restaurants in Hong Kong and southern China stir-fry water spinach with seafood-based ingredients like XO sauce or dried scallops. 2013 Feb; 24(2): 85—91. Tap here to receive our FREE top 25 recipe book! Consumption of thylakoid-rich spinach extract reduces hunger, increases satiety and reduces cravings for palatable food in overweight women. Chinese water spinach, known in our family as “hollow vegetable,” is one of our favorite Asian leafy greens. Rather than relying exclusively on any one of these green vegetable subgroups, we recommend that you consider including green vegetables across all of these subgroups when putting together your weekly meal plan. Acta Sci Pol Technol Aliment.  |  Spinach Alternatives. ‘Teton’ (F1 Hybrid, 40-45 days, resistant to races 1-4 of Downey Mildew) is a 3-season semi-savoy spinach with deep green oval leaves on upright plants. For example, bacteria in our saliva and in our lower intestine can convert nitrate (NO. This plant is trail-like, which means that it first spreads as a thick carpet above the ground and then as it grows, it climbs through other vegetations and hangs in a downward position. Among other green leafy vegetables in this chenopod group, beet greens and Swiss chard are perhaps the best-known (and, of course, beets themselves are also members of this food family). ‘Red Cardinal’ (25-30 days) has red veins in the leaves and deep red stems (like beet leaves). In fact, Malabar spinach is a member of the Basellaceae family typically grown in the Northeastern U.S. History tells us that this crop originally belongs to tropical Asia, either from India or Indonesia. If in doubt, grab a handful of spinach! Alternatively, we've seen an equally recent study showing far less loss of vitamin C from spinach when this vegetable was steamed for 5 minutes (instead of being microwaved or boiled for that same amount of time. To prepare water spinach, you must wash it, trim it, and cut it down into manageable lengths. 清炒 (qīng chǎo): “clear stir-fry,” i.e. It is believed that the edible greens may have originated from Spinacia Tetranda – a wild edible plant that is found in Anatolia today. It gives you the idea of how the plant looks, where the seed pod will be, what the seed will be like, etc. Yet foods in the chenopod family also extend outside of the vegetable group. We have read that the plant can flourish in well-watered containers with lots of sun, which can be a great way to keep it in check if you’re thinking about cultivating your own. J Chromatogr A. Experts suggest that the ideal growing condition of Catalina is the cooler months of spring or fall, with the growing temperature between 45 degrees Fahrenheit to 75 degrees Fahrenheit. Appetite, Volume 91, 1 August 2015, Pages 209-219. It goes by the name of ong choy in Cantonese or kōng xīn cài (空心菜) in Mandarin, which translates to “hollow heart vegetable.” In Malaysia and Indonesia, it is also known as kangkung. Semi-Savoy Spinach varieties have a more upright habit that makes mud splash less likely, and the leaves aren’t as crinkly, so they’re easier to wash.