"Come on, eat your spinach. Don't you want to grow up to be as strong as Popeye?" How many times have mothers urged their long-suffering offspring to consume this vegetable made famous by that comic strip hero?

More often than not, children have to be forced to eat this healthy green, usually, to the young ones, very unpalatable due to the method of preparation. If mothers only knew that, besides being a bodybuilding food, spinach can be cooked in a mouth-watering fashion, the children's traditional dislike of this leafy eatable would vanish. In the lands where it has been on the daily menu for centuries both old and young favor a dish made with this vegetable.

Spinach is believed to be native to Persia and from there, spread to both the East and West. In the mist of history, it came to China and, in that land where it has been utilized as a food from at least the 7th century B.C., it has been known as "the Persian Herb." However, for reasons unknown, it was never cultivated in the Greek and Roman worlds. Europe had to wait until the 11th century A.D. to become familiar with this green.

The Arabs who were enamored with its taste and healthful qualities introduced it, along with a whole series of fruits and vegetables, into the Iberian Peninsula. Calling it "the Prince of Vegetables" they rhapsodized in verse and stories about its countless attributes.

From Spain its cultivation spread to the remainder of Europe. Almost all the European languages derive their names for spinach from the Spanish espinaca, which in turn originated from the Arabic isbanakh. During the Middle Ages it was known as "the Spanish vegetable" and became much sought after as a Lenten food.

Spinach came to the Americas in colonial times but it was only in the 19th century that it became a common food. Today, California produces half of the spinach consumed in the U.S.

No doubt its popularity, because of the legend of Popeye and his newfound strength from this vegetable, has made it widely available. Even though spinach is not relished by everyone, it is used in the culinary arts more than any other of all the leaf vegetables.

There are a number of varieties of spinach. However, the spinacia oleracea or garden spinach is the most common. An annual potherb of the goosefoot family, it is a dark green plant with broad, fleshy and crinkled leaves.

To thrive, the seeds must be planted in fertile well-drained soil and, during the growing season, cool weather is needed to produce a healthy plant. When, in about 45 days, the leaves are close to eight inches long and the plant is nearly 10 inches across, it is ready for harvesting. If allowed to mature it will bolt and become useless as a vegetable.

The low lying leaves, which are the edible part, collect a good deal of sand and need very thorough cleansing before cooking. To ensure that all soil is removed, the leaves should be washed in lukewarm water at least three times, lifting them out of the water each time. A little salt will help to draw the sand to the bottom.

Although a number of culinary experts for vague reasons have tried to debunk its healthful qualities, spinach is definitely good for the body. An excellent blood builder, spinach is without question, about as wholesome and health-giving a food as can be imagined.

It contains over 90% water, has no cholesterol and is a rich source of minerals and vitamins. Large amounts of calcium, iron, phosphorus, potassium and vitamins A, B and C; and some carbohydrates, fat, magnesium, sodium and high quality proteins are contained in this nourishing green. One ounce of spinach will supply half the average person's requirements of vitamins A and C.

Spinach is low in calories, containing in its raw form around 14 calories per cup. Even more important, it has a significant amount of chlorophyll, a substance that may protect against cancer. Research in laboratories has proven that the chlorophyll in spinach lowers the activity of cancer causing agents.

On the other hand, some of its health attributes are canceled by the large amount of oxalic acid, which tends to block the absorption of most of the calcium and iron. Also, this acid may combine with the calcium and iron of other foods eaten at the same time and neutralize their benefits. Hence, spinach is not recommended for the elderly, infants and pregnant women. Nevertheless, for everyone else, it is a very nourishing vegetable.

When prepared correctly, spinach is an excellent green with a delectable distinct flavor. The best way to eat this delightful leafy plant is raw or steamed in its own juice. It also goes well with other foods, especially cheese, eggs and yogurt.

If covered, the leaves cook without water in about five minutes. When other foods are added, the cover can be left off for the second phase of the cooking. Aluminum utensils should not be employed since their use usually results in discoloration of the leaves.

If purchased fresh, after washing, it can be stored in plastic bags in the refrigerator or frozen for future use. All the fresh nutrients are retained if it is frozen after being scalded in hot water for two minutes.

These few recipes will give you an idea of what can be concocted with this "Prince of Vegetables."

Note: For all recipes the hot peppers may be left out if desired; cooking oil can be substituted for olive oil; and fresh coriander can be replaced by a mixture of half parsley and half green onions.

Spinach with Onions
Serves about 4

4 tablespoons olive oil
4 medium sized onions, chopped
2 cloves garlic, crushed
10 oz. spinach, thoroughly washed and chopped
1 teaspoon oregano
1/2 teaspoon ginger
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons lemon juice

In a frying pan, heat oil, sauté onions and garlic over medium/low heat for 10 minutes or until the onions turn golden brown. Stir in spinach, oregano, ginger, salt and pepper and cover; cook for 5 minutes, stirring a few times. Stir in lemon juice and serve.

Cheese and Spinach Salad
Serves 6 to 8

10 oz. spinach, thoroughly washed and finely chopped
2 medium sized tomatoes, diced into 1/2 inch cubes
1/2 cup pieces of feta cheese
1/4 cup pitted and quartered black olives
2 tablespoons finely chopped fresh coriander leaves
1 clove garlic, crushed
4 tablespoons olive oil
3 tablespoons lemon juice
1/2 teaspoon ground fennel
1/4 teaspoon salt
1/4 teaspoon pepper

Place all ingredients in a salad bowl, thoroughly mix; serve immediately.

Spinach and Yogurt Salad
Serves 4 to 6

4 tablespoons olive oil
2 medium sized onions, chopped
1/2 small hot pepper; finely chopped
10 oz. spinach, thoroughly washed and chopped
1/2 teaspoon salt
1/4 teaspoon pepper
2 cloves garlic, crushed
1 teaspoon powdered mint leaves
2-1/2 cups yogurt

In a frying pan, heat oil, then sauté onions and hot pepper over medium heat for 12 minutes. Stir in spinach, salt and pepper, cover. Cook for 5 minutes, stirring a few times, transfer to a salad bowl and allow to cool. Stir in garlic, mint and yogurt; serve.

Spinach and Yogurt Soup
Serves 6 to 8

4 tablespoons olive oil
2 medium sized onions, chopped
1/2 small hot pepper, finely chopped
10 oz. spinach, thoroughly washed and chopped
1/4 cup rice
1/2 teaspoon salt
1/2 teaspoon pepper
5 cups water
2 cloves garlic, crushed
2 tablespoons finely chopped fresh coriander leaves
3 cups yogurt

In a saucepan, heat oil and sauté onions and hot pepper over medium heat for 10 minutes, stir in spinach, cover. Cook for 5 minutes, add rice, salt, pepper and water; bring to boil. Cook over medium heat for 20 minutes, remove from heat and stir in remaining ingredients. Heat, but do not bring to boil; serve immediately.

Scrambled Eggs with Spinach
Serves 4 to 6

4 tablespoons butter
2 medium sized onions, finely chopped
2 cloves garlic, crushed
1/2 small hot pepper, finely chopped
10 oz. spinach, washed and finely chopped
1/2 cup pieces of feta cheese
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon cumin
6 eggs

In a frying pan, melt butter, sauté onions, garlic and hot pepper over medium/low heat for 12 minutes or until the onions turn golden brown. Stir in spinach, cover and cook for 5 minutes, stirring a few times. Stir in cheese, pepper, salt and cumin, stir-fry for another 2 minutes. Break eggs on top and scramble with spinach, stir-fry for a few moments until eggs are done.

Vegetarian Spinach Delight
Serves 4 to 6

20 oz. spinach, washed and chopped
Water
4 tablespoons olive oil
4 tablespoons lemon juice
1 teaspoon ginger
1 teaspoon ground coriander
1/2 teaspoon salt
1/2 teaspoon pepper
1 clove garlic, crushed
2 hard boiled eggs, chopped

Place spinach in a saucepan and cover with water, bring to boil and cook over high heat for 3 minutes. Drain by pressing out all water through a strainer, set aside.

Mix all remaining ingredients, except eggs in a bowl, stir in spinach. Place on a serving platter, spread egg pieces evenly over top and serve.

Cheese and Spinach Pies
Makes 18 pies

2 lbs. frozen dough, thawed, or equivalent amount of handmade dough
10 oz.. spinach, washed and finely chopped
1 cup crumbled feta cheese
2 medium sized onions, finely chopped
2 cloves garlic, crushed
4 tablespoons olive oil
4 tablespoons lemon juice
1/2 teaspoon salt
1/2 teaspoon pepper

Cut dough into 18 pieces, roll into balls. Cover with a damp cloth, allow to rest for an hour.

Meanwhile, combine all remaining ingredients to make filling, set aside.

Roll out dough balls into 5 to 6 inch rounds, divide filling into 18 equal portions.

Prepare one pie at a time by placing a portion of the filling on round, then pinching close into a triangle form. Continue until all pies are made.