Understanding Perpetual Spinach: It's Not True Spinach
Despite its misleading name, perpetual spinach is actually a variety of Swiss chard, also known as leaf beet. It is botanically classified as Beta vulgaris var. cicla, placing it in the same family as beets and traditional chard. This distinction is important for understanding its properties. Unlike true spinach (Spinacia oleracea) which tends to bolt (go to seed) quickly in hot weather, perpetual spinach is bred to be more heat-tolerant and provides a continuous harvest of leaves throughout the growing season.
The Oxalate Factor: Raw vs. Cooked
One of the main considerations when deciding whether to eat perpetual spinach raw is its oxalate content. Oxalates are naturally occurring compounds found in many plants, including spinach and chard. When consumed in high amounts, oxalates can bind to essential minerals like calcium and iron in the digestive tract, potentially inhibiting their absorption. For most healthy individuals, moderate consumption of raw perpetual spinach is not a concern, but for those prone to kidney stones or with mineral absorption issues, it's worth noting.
Cooking significantly reduces the oxalate levels in perpetual spinach. Studies show that cooking can decrease oxalates by a large percentage, making more of the calcium and iron available for your body to absorb. This is a key reason why many recipes suggest cooking or lightly wilting these greens, especially the more mature leaves.
Best Practices for Eating Perpetual Spinach Raw
If you want to enjoy perpetual spinach in a salad or smoothie, follow these simple tips:
- Harvest young leaves: The most tender and mild-flavored leaves are the youngest ones, harvested from the center of the plant. Mature leaves can become tough and develop a stronger, earthier, and sometimes bitter flavor.
- Wash thoroughly: Like all leafy greens grown close to the soil, perpetual spinach has a risk of bacterial contamination. Rinse leaves multiple times in a bowl of cold water, swishing gently to remove all traces of dirt and grit.
- Consider a vitamin C pairing: To enhance the absorption of iron from the perpetual spinach, consider pairing it with a source of vitamin C, such as a lemon juice dressing.
- Use in moderation: Rotating your leafy greens can help prevent excessive oxalate intake. Try mixing perpetual spinach with other greens like arugula, romaine, or kale.
Raw vs. Cooked Perpetual Spinach: A Comparison
| Feature | Raw Perpetual Spinach | Cooked Perpetual Spinach |
|---|---|---|
| Oxalate Level | Higher | Significantly lower |
| Mineral Absorption (Calcium & Iron) | Inhibited by oxalates | Enhanced due to reduced oxalates |
| Vitamin Content (C & Folate) | Higher due to no heat exposure | Slightly reduced by heat |
| Texture | Tender when young, tougher when mature | Softened and wilted |
| Flavor | Mild and fresh when young; can be bitter when mature | Milder, earthier flavor |
| Best Use | Salads, sandwiches, smoothies (use small leaves) | Stir-fries, soups, quiches (use large leaves) |
How to Prepare and Use Perpetual Spinach
Whether raw or cooked, preparing perpetual spinach is a straightforward process. First, ensure a thorough washing. Given that it grows low to the ground, it's prone to holding onto dirt. Fill a large bowl or sink with cold water, add the leaves, and agitate them to loosen the dirt. Lift the leaves out, drain the water, and repeat the process until the water is clear.
For a delicious raw salad, simply use the small, tender leaves and a vinaigrette dressing. The stems are also edible and can be chopped finely for salads, or for older plants, cooked separately.
- Sautéing: Sautéing is a popular cooking method that preserves a good deal of the nutrients. Heat a little olive oil or butter in a pan, add chopped garlic, and then add the perpetual spinach leaves and stems. Cook until the leaves have wilted, which is usually only a few minutes.
- Adding to soups and stews: For larger, more robust leaves, adding them to a simmering soup or stew is a great way to soften them and reduce oxalates. Add them towards the end of the cooking process to prevent them from becoming too mushy.
- Blanching: If you plan to freeze your harvest, blanching the leaves for a minute in boiling water before plunging them into an ice bath is the best method to preserve their color and nutrients.
Conclusion: The Best of Both Worlds
Perpetual spinach, the versatile leaf beet, offers gardeners and home cooks the best of both worlds. It can be safely eaten raw, provided you choose the tender, young leaves and wash them thoroughly. For larger, more mature leaves, cooking is recommended to improve flavor, texture, and enhance the absorption of key minerals like calcium and iron by reducing oxalates. The ultimate choice depends on your preference and dietary needs. Whether tossed in a fresh salad or wilted into a savory dish, perpetual spinach is a nutritious and flavorful addition to any meal. For more information on general spinach health benefits, you can consult resources like the WebMD article on spinach.
Key Takeaways
- Raw Consumption is Safe: Yes, perpetual spinach can be eaten raw, especially the young, tender leaves.
- Not a True Spinach: It is actually a variety of Swiss chard, but its flavor is very similar to true spinach.
- Mature Leaves are Better Cooked: Larger, more mature leaves develop a tougher texture and stronger taste, which is better suited for cooking.
- Oxalates are a Consideration: Like true spinach, it contains oxalates that can inhibit mineral absorption, but cooking significantly reduces these levels.
- Nutritional Differences: Raw perpetual spinach retains more vitamin C, while cooked perpetual spinach allows for better absorption of minerals like calcium and iron.
FAQs
- Is perpetual spinach the same as Swiss chard? Yes, perpetual spinach is a type of Swiss chard, also known as leaf beet. It belongs to the same species as chard and beets but is bred for its spinachy flavor and flatter leaves.
- Why would I choose perpetual spinach over regular spinach? Perpetual spinach is more tolerant of hot, dry weather and less prone to bolting than true spinach, making it a more reliable, continuous-producing crop throughout a longer season.
- What does raw perpetual spinach taste like? When the leaves are young, the flavor is mild and slightly sweet, very similar to true spinach. As the leaves mature, the flavor can become more earthy and slightly bitter, especially when eaten raw.
- Are the stems of perpetual spinach edible? Yes, the stems are edible. For raw consumption, it's best to use them when they are young and tender. For mature plants, the stems can be cooked along with the leaves, though they may require a little extra cooking time to become tender.
- Does perpetual spinach contain oxalates? Yes, as a member of the beet family, perpetual spinach contains oxalates, which can inhibit the absorption of some minerals. Cooking is a good way to reduce the oxalate content.
- What's a simple way to use perpetual spinach? For a simple side, sauté the leaves and chopped stems with a little olive oil and garlic. For salads, use the smaller, more tender leaves.
- How does cooking affect the nutrients in perpetual spinach? Cooking slightly reduces some water-soluble vitamins like Vitamin C and Folate but improves the bioavailability and absorption of fat-soluble vitamins and minerals like iron and calcium by breaking down oxalates.
Citations
- Cinnamon and Kale, "How to Cook Perpetual Spinach," cinnamonandkale.co.uk.
- r/PlantBasedDiet, "Can I eat Raw Spinach?", reddit.com.
- Harvst, "How to Grow Perpetual Spinach/Spinach Beet," harvst.co.uk.
- Big Horn Olive Oil, "Cooked Spinach vs. Raw Spinach: Which Is Better for You?", bhooc.com.
- Cinnamon and Kale, "How to Cook Perpetual Spinach," cinnamonandkale.co.uk.
- thisgardenwillkillyou, "The Dangers of Eating Raw Spinach Explained," tiktok.com.
- Cinnamon and Kale, "How to Cook Perpetual Spinach," cinnamonandkale.co.uk.
- WebMD, "Health Benefits of Spinach," webmd.com.
