Silverbeet has deliciously crisp and juicy stems, which can be used in all kinds of dishes. Its leaves have a fairly strong, earthy flavour which pairs well with richly-flavoured ingredients, and they’re good sautéed in Italian-style dishes. Silverbeet is available all year round and can be used in soups, frittatas, pies and vegetable dishes.
To Buy
Look for quite small silverbeet, with fresh-looking leaves and crisp stems.
To Store
As silverbeet can be quite long, cut the stems away from the leaves then store both in a plastic bag in the crisper section of your fridge for 2 to 3 days.
To Prepare
If you haven’t done so already, separate the stems from the leaves then trim the bases of the stems and wash both in cold water. If stems are quite large you may need to remove the strings from the outside, then slice as required. Slice or tear the leaves into pieces.
Silverbeet is a good source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain healthy gums. Although silverbeet contains iron, the iron is not well absorbed.
| Quantity per serve (80g) | Quantity per 100g | |
|---|---|---|
| Energy | 40kJ | 50kJ |
| Protein | 1.2g | 1.5g |
| Fat, total | 0.2g | 0.2g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 0.8g | 1.0g |
| -sugars | 0.8g | 1.0g |
| Sodium | 155mg | 195mg |
| Dietary fibre | 2.2g | 2.7g |
| Folate | 130mcg | 165mcg |
| Vitamin C | 17mg | 21mg |
| Potassium | 210mg | 260mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
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