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4 min read

This week’s Vegetable Box Feature: Spinach, there is good reason Popeye loves it!

Did you know?

  • Spinach is a native plant of Persia (modern day Iran)
  • Spinach contains several important vitamins and minerals, including vitamin
    C, vitamin A, calcium, folic acid, and iron
  • It’s also a good source of antioxidants, which may help to protect against oxidative stress and damage
  • There is such a thing as National Spinach Day. It falls on the 26th of March (have to remember for next year!)

Fun Fact

  • During medieval times, the green pigment extracted from spinach was used as ink for artwork

Where to Store it?
 Gently wrap fresh spinach in a paper towel to absorb excess water. Moisture speeds up the decaying process, so you'll want to keep it to a minimum. Place the paper towel-wrapped spinach in a storage container or bag. Seal the container tightly. Store the spinach in the crisper drawer of your fridge for about 10 days. If your spinach isn't in an airtight container, make sure you don't store it next to ethylene-producing fruits (such as bananas and apples). Exposure to ethylene gas will cause your spinach to go bad more quickly. 


Whether you are using the spinach raw or cooking it, remember to give it a rinse before use.

How to Use:
Spinach can be enjoyed raw in smoothies or salads, sauteed, steamed or added to dishes like quiches.


Banana Spinach Pancakes
Created by: The Natural Nurturer

These banana spinach pancakes are a delicious, easy and healthy breakfast option! Naturally sweetened and loaded with simple nutritious ingredients, these healthy pancakes taste great and are kid-friendly too! Freezer friendly to boot!


  • 2 cups rolled oats uncooked
  • 2 tsp baking powder (aluminium free suggested)
  • 1/4 tsp fine salt
  • 1 tsp cinnamon
  • 2 large eggs
  • 1/4 cup milk of choice (I used unsweetened almond milk)
  • 1 cup mashed ripe banana (sub unsweetened applesauce)
  • 2 TBSP maple syrup or honey
  • 2 TBSP melted coconut oil or avocado oil plus more for cooking
  • 1-2 handfuls baby spinach depending on how green you want them


  1. Add oats, baking powder, salt, and cinnamon to a high-speed blender. Blend until oats become a fine powder. Pour into a medium bowl and set aside.
  2. Combine spinach, banana, milk, oil, eggs, and syrup/honey in the blender. Blend until mixture is very smooth and well pureed.
  3. Pour oat mixture into the blender. Blend until well combined and batter is smooth.
  4. Heat a skillet over medium-low heat and add a little oil. Once hot, portion out the pancake batter into the pan.
  5. Cook until you see small bubbles forming on the top of the pancake and the edges seem dry, about 2 minutes. Flip and cook the other side for another 2 minutes. Place cooked pancakes onto a plate and continue with the remaining batter.
  6. Enjoy warm with topping of choice. Let cook completely before storing leftovers in an air-tight container in fridge for 4-5 days or in freezer.

Topping Suggestions:

  • nut or seed butter
  • honey
  • maple syrup
  • chia jam


Strawberry Spinach Salad with Poppy Seed Dressing
Created By: Megan Gilmore

Delicious as a side or top with your favourite protein for a meal.


  • 5 cups fresh baby spinach
  • 1 cup strawberries, sliced
  • 1/4 red onion, thinly sliced
  • 1 ripe avocado, sliced


Poppy Seed Dressing

  • 1/4 cup lemon juice
  • 1/4 cup extra-virgin olive oil
  • 2 TBSP honey
  • 1 tsp spicy brown mustard
  • 1/4 tsp salt
  • 1 tsp poppyseeds

1. To prepare the Poppy Seed Dressing, combine the lemon juice, oil, honey, mustard and salt in a small jar with a lid. Shake it vigorously until the dressing looks emulsified, then taste and adjust any seasoning as needed. Add the poppy seeds and shake again, then set it aside for the flavors to meld.

2. To assemble the salad, place the spinach in a large serving bowl, then top it with strawberries, red onion, and avocado. Drizzle the dressing over the top and gently toss, just before serving.

3. If you plan to save this salad for later, store the salad ingredients separately from the dressing for best shelf life. The dressing should last up to 5 days in an airtight container in the fridge.


Spinach Smoothie
Created By: Megan Gilmore

This spinach smoothie recipe is quick and easy, using simple ingredients that you probably already have on hand. You can't taste the spinach at all! Makes an easy and delicious breakfast!


  • 1/2 cup almond milk, plus more as needed to blend
  • 1 to 2 cups baby spinach
  • 1 TBSP peanut butter (or almond butter)
  • 2 tablespoons hemp hearts
  • 1 frozen banana, sliced
  • 1/4 tsp ground cinnamon

1. If you don't have a powerful blender, start by placing the milk and spinach in a blender. Blend until the greens are totally pulverized for the best texture. (You can skip this step if using a high-speed blender.)

2. Add in the rest of the ingredients, and blend until very smooth. You may need to add up to a 1/4 cup more milk or water to help everything blend smoothly, depending on the size of the banana you use. The riper the banana you use, the sweeter this smoothie will be. If you need to add sweetness, you can always add a pitted Medjool date, or a splash of maple syrup, or honey and blend again. Serve right away for the best taste and texture.

3. Leftover smoothie can be stored in an airtight container in the fridge for up to 48 hours, but the taste and texture will change over time.

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