Vegetables – Silverbeet

Vegetables – Silverbeet

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Vegetables – Silverbeet - BioGro Certified

Silverbeet is also known as chard, Swiss chard and seakale beet.

It is similar to spinach but has a stronger flavour. Silverbeet usually has a white stalk, however, red beet is sometimes available; it has the same green leaves but has a rich pink-red stem and veins. Silverbeet grows all year round and is easy to cultivate.

How to prepare

Wash stalks and leaves at least twice. Remove stalks and centre ribs and cut to requirements if using. Cut or tear leaves. Shake off excess water. When cooking leaves, don't add water as the water that clings to them after washing is sufficient. The stems can be removed from the leafy section and cooked like asparagus, or sliced and cooked. Both the stems and leaves can be used together; the stems take longer to cook so add the leaves 3-4 minutes after the stems. Silverbeet suits quick cooking methods like stir frying, steaming

Ways to eat

The young leaves can be used raw in a salad but silverbeet is usually eaten cooked. Puréed or finely chopped silverbeet makes an excellent base for many dishes. Use blanched leaves as a wrap.

Silverbeet is a good source of vitamin A (from beta-carotene) and vitamin C. It is also a source of vitamin E, folate and vitamin B6 and contains dietary fibre and a dietary significant amount of potassium.  Phytonutrients abound in silverbeet including carotenoids (lutein and zeaxanthin) and some flavonoids.

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