Spinach

Good for

• ✓ Iron, folate, vitamin K
• ✓ Cooks in under a minute
• ✓ Blends into gravies neatly
• ✓ Cheap, widely available

Watch out

• ✗ High oxalates (kidney stones)
• ✗ Turns sludge-green if overheated
• ✗ Shrinks a LOT — buy extra
• ✗ Wilts fast — use same-day

Buy

Bright, crisp stems. No yellow or slime.

Fridge

Paper towel in a bag. Don't wash until use.

Freezer

Blanch, shock, squeeze, portion. Ready anytime.