You will have heard (maybe from the lips of the legendary PopEye) that spinach is super high in iron. This, and the rumor that a scientist put the decimal place in the wrong spot thus multiplying the iron content by ten, both appear to be unsubstantiated and probably false. However, spinach is an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. It is also tasty and versatile and can be used from smoothies to stir fries to salads. Oh, and its easy to grow!
Sowing & Harvesting
Sow your seeds directly outside in their final positions from March to August. Sow them in shallow lines quite thinly. Cover them with poly tunnels or cloches to protect them and to encourage growth, you may also need a Slug-Buster. If you don't have a large garden then spinach will also thrive in a container. Choose a Shallow vegetable planter -as spinach doesn't 't have long roots - and plant thinly exactly as you would outside.
As the seedlings appear, thin them out to about 6-8” 15-20cm apart. You can pick the smaller more tender leaves when they are about 3” 7cm long and use them in salads, anything bigger than that should be cooked for a short amount of time and be eaten as a hot vegetable.
Keep picking the leaves so that a) they don’t run to seed and b) they keep on growing.
Perpetual Spinach is the one that I always plant as you only need to plant one lot and it lasts for months and months, sometimes even years. Very easy. Perpetual spinach is not actually spinach but looks and is eaten in exactly the same way. Well worth planting for a regular supply.