Spinach is a great source of anti-oxidants, folic acid, magnesium and vitamin K. It is also high in fiber and an excellent source of vitamin C. While it can be served raw or cooked, cooking the leaves brings out certain antioxidants that make the vegetable even healthier.
The healthiest way to cook spinach is to steam it in a large pot. Because the vegetable is high in water, only a small amount of extra liquid is needed during steaming. This also means that the size of the leaves is reduced significantly after cooking. Spinach can also be cooked in a steamer placed over a pot of boiling water, with the leaves never actually touching the water. Microwaving is a great way to cook it because it preserves the nutritional value of the vegetable. When cooking in the microwave, no water needs to be added; spinach can simply be placed in a dish and cooked for about five minutes, or until tender.
Chopped spinach is an excellent add-on to soufflés and omelets, and is often used as a filler for everything from pasta to chicken breasts. Sautéeing the leaves in butter or olive oil brings a different flavor and texture to the vegetable, and it's a great way to prepare it to be added later to dishes. If you wish to preserve the dark color, however, you should blanch the leaves before using them in any dish. This can be done by boiling the leaves for about two minutes in plain water. Blanching also extends the life of the leaves, as uncooked spinach only lasts in the refrigerator for a few days.
Uncooked spinach can be used in salads and combined with mushrooms and onions for a quick and healthy option to the typical lettuce salad. Another great way to use it is to chop it completely and then combine it with sour cream and Parmesan cheese to be used as a dip. The leaves are often seasoned with nutmeg, mint, or roasted cumin. Yogurt is also a popular topping for cooked spinach.