Spinach is a valued vegetable for many reasons—it shines in salads, wilts quickly in pastas and other cooked dishes, and has a plethora of health benefits. One downside to the leafy green that often deters people from buying it, however, is that spinach often spoils quickly. But there's a solution to this—buying frozen spinach or freezing fresh spinach before it has the chance to go bad. If you've never worked with frozen spinach in your kitchen, you may have some questions; does it still have the same nutritional properties as fresh spinach? How will long it keep in the freezer? And how best to cook with it. Once you know the answers to these common queries, you're sure to be "team frozen spinach" and always have a bag in your freezer.
Add More Greens to Your Weekly Meals with These 30 Spinach-Heavy Recipes
Health Benefits
Like other dark leafy greens, spinach contains a lot of vitamin A, iron, calcium, vitamin K, folate, and potassium. "Not to mention the phytochemicals and fiber that are so crucial to health and chronic disease prevention," says Jen Bruning, MS, RDM, LDN, a spokesperson for the Academy of Nutrition and Dietetics. While frozen spinach maintains many of these same properties, Bruning does note that blanching spinach—the process of briefly boiling it then shocking it in an ice bath—may cause a little bit of nutrient loss, but the amount is negligible. "Fresh or frozen spinach is great—it's a powerhouse of nutrient goodness," she says.
Types of Frozen Spinach
When shopping for spinach in the freezer aisle of your local grocery store, you may see a handful of different options. "There's plain, but also some that may have added salt, or come in a sauce," Bruning says. "Opt for plain to have the most versatility, without added sodium or fat." You'll also see different cuts of frozen spinach (whole leaf and chopped) notes Celine Beitchman, director of nutrition at the Institute of Culinary Education. She recommends choosing what fits your budget and affirms Bruning's sentiment about avoiding added salt.
How to Freeze Fresh Spinach
If you want to extend the life of fresh spinach, store it in the freezer until you're ready to use it. However, when you buy frozen spinach from the store it is already cooked, which is how it gets its texture. For that reason, you'll need to cook the fresh spinach before storing it in the freezer. Beitchman says you can do this by blanching the spinach—cook it in boiling water for about three minutes, then drain it and shock it in an ice bath. Alternatively, you can sauté it in a pan with oil and other seasonings.
"Once cooked, store cooled spinach in airtight containers. Label and date whatever you freeze to help you keep track of its quality," Beitchman says. Frozen spinach will last in the freezer for about three months, but if you bought it from the store already frozen, Bruning says to follow the sell-by date.
How to Defrost Frozen Spinach
When you're ready to defrost frozen spinach, place it on a plate or other container to catch condensation says Bruning. "If you need it quickly, thaw under cold running water," she says. "And if you only need a portion or two from a larger bag, transfer what you need into a zip top bag for defrosting." Let the spinach thaw overnight then use it as needed.
How to Cook with Frozen Spinach
Defrosted frozen spinach can be added to any recipe that calls for leafy greens. "Once defrosted, squeeze out excess water, and add to fritter batters, smoothies, soups, stew, a pot of creamy beans, or my favorite, as a lasagna layer," Bruning says.
It is possible to cook with spinach directly from frozen, rather than defrosting it first, but this only works for certain dishes. Bruning says you can use frozen spinach in applications, like adding it into soup, but she notes that this may lead to uneven cooking. "It may also cause more liquid to run off than if you thaw it first and squeeze out excess liquid in a towel or sieve, so this doesn't work well for casseroles or stir frys," she says. Beitchman suggests offsetting any excess water in a dish like soup by adding in other ingredients or by reducing the mixture over high heat.
FAQs
It is possible to cook with spinach directly from frozen, rather than defrosting it first, but this only works for certain dishes. Bruning says you can use frozen spinach in applications, like adding it into soup, but she notes that this may lead to uneven cooking.
Is it better to freeze spinach raw or cooked? ›
Blanching spinach before freezing helps preserve the colour and taste for longer as it delays the enzymatic process that leads to decay, however, it's not so good at retaining the nutrients. Blanching spinach before freezing also means that it will last a lot longer in the freezer, for up to a year.
Why can't you eat frozen spinach raw? ›
Listeria and e. coli can survive freezing. And there could be re-contamination after the blanching process.
Is spinach good after being frozen? ›
Use frozen spinach within nine to 14 months for best quality. Add frozen spinach to soup or stock, casseroles, and stir fries. Frozen spinach also works well in dips, quiche, and pasta dishes. It brings flavorful nutrition to homemade egg rolls, meatballs, and marinara sauce.
Are frozen spinach already washed? ›
Before spinach is packed and frozen into block form, it is washed and blanched in order to protect it's bright green color and fresh flavor. Blanching is a process where food is partially cooked in boiling water and “shocked” in cold water to immediately stop the cooking process.
Which is healthier, fresh or frozen spinach? ›
Even better, one cup of frozen spinach has more than four times the amount of nutrients, including iron, vitamin C and calcium, compared to a cup of fresh spinach.
Should you wash spinach before freezing? ›
Wash and Freeze
The spinach will need to be thawed for a couple of hours and squeezed out before putting it in dishes. Wash the spinach well. Pat or spin it dry in a salad spinner, being sure to remove as much water as possible. Lay the spinach in flat layers in freezer zip-top bags.
Does frozen spinach lose its benefits? ›
Freezing spinach does not seem to mean any loss in beta-carotene content. Frozen spinach is terrific to keep on hand for an easy nutrient boost in soups and sauces. For other uses, cook spinach (fresh or frozen) by steaming, microwaving, stir-frying or sautéing to retain folate and vitamin C.
Can you store spinach in a Ziploc bag? ›
To store spinach and prolong its freshness, first stem, wash, and dry it, pulling out any bad leaves. Place it in a plastic container or resealable bag.
Does bagged spinach have to be refrigerated? ›
At home, place unopened bags of leafy greens straight into the refrigerator, says Worobo. Also, make sure your fridge is set to the correct temperature of 40 degrees Fahrenheit or below, as noted by the United States Department of Agriculture (USDA).
Most commonly these include gas, bloating and cramps due to its high fiber content. Eating too much spinach can also interfere with the body's ability to absorb nutrients. This is because the Oxalic acid present in spinach binds with zinc, magnesium, and calcium, hindering the body's ability to absorb the nutrients.
How to tell if frozen spinach is bad? ›
Signs that frozen food has gone bad
- Freezer burn. This happens when frozen food has been exposed to air. ...
- Smell. Once thawed, give food a sniff test. ...
- Texture. A mushy or slimy texture is an indicator of spoilage caused by bacteria (11).
- Color.
In particular, frozen choices like spinach, kale, Brussels sprouts, cauliflower, and broccoli may be beneficial for soothing inflammation. Leafy greens and cruciferous vegetables are highly anti-inflammatory, per a 2019 study in The Journal of Nutrition.
How do you defrost spinach without wilting it? ›
I've used the microwave to defrost frozen spinach also, not getting it too hot. Just microwave enough to defrost. The best way is to put it in the refrigerator for a couple of days. Otherwise, place in a colander and run cold tap water on it, rotating as needed.
Is it safe to thaw frozen spinach in the refrigerator? ›
– For best results, thaw frozen spinach in its package in the refrigerator as much as two days ahead or for several hours at room temperature. Thaw multiple packages side by side, not stacked, which takes more time.
Can you use frozen spinach for fresh? ›
Yep, that's right: One of the frozen foods we endorse here at Basically is spinach. Don't get us wrong, we still like its fresh counterpart for some things, but sometimes frozen is, in fact, better. Frozen spinach can be subbed in pretty much any place you'd normally be cooking raw spinach.
