Contributed by Jennifer Peachey

With all the health information out there it is easy to loose track of essential little tidbits. Like, is it better to eat spinach raw or cooked? I had forgotten that it is better to eat it raw. Cooking, in general, destroys some nutrients but for spinach it’s even more detrimental. Spinach contains oxalic acid, and when cooked, this binds with calcium and iron and makes them essentially unabsorbable. The altered oxalic acid can cause crystals in the blood and stones in the kidneys. Raw spinach, however, is an excellent source of folic acid, vitamin A, potassium and magnesium.

The “only eat it raw” theory does not apply to other greens such as Chard, Kale, or Collards as they lack oxalic acid. Cooked Chard, for instance is still an excellent source of potassium, magnesium and vitamin A. Other nutrients, such as vitamin C, and iron are still available but in smaller quantities in cooked chard. Chard can be used in recipes calling for any greens, including spinach, such as quiche and lasagne. The stalks can be removed and cooked separately while the greens can be steamed, sautéed, stir-fried or added to soups.

With both spinach and chard available this week you can have your raw greens and eat them cooked too. Enjoy!

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