Silverbeet and Swiss Chard

Silverbeet is also known as Chard, Swiss Chard and Seakale Beet

The humble but popular silverbeet is a green leafy vegetable from the beet family or Beta Vulgaris species and originates from the Mediterranean coast. Silverbeet grows as a cluster, the stems are broad and white and the fan-like crumpled leaves are a deep green colour.

In the UK the variety of silver beet sold there has the same green leaves with red colour stems and red veins and is known as swiss chard. In the US it has the same green leaves with yellow or crimson colour stems and veins and is known as coloured chard.

Silverbeet is available all year round in New Zealand. It is in season in the spring and summer months where it is available in abundance, is at peak quality and the price is often lower. This is the best time to buy these leafy greens. Discover how to save when you buy vegetables in season here.

Silverbeet is not the same vegetable as spinach

Silverbeet is sometimes confused with English spinach but the two aren't related. Spinach is a completely different species of plant, it has smaller, soft leaves, a green stem and a different nutritional profile when compared with silver beet. The young tender leaves of spinach can be eaten raw or cooked whereas silver beets' tough leaves are much better suited to cooking.

Better than kale

Silverbeet was a 'super green' before kale even arrived on the culinary scene. It has a much nicer texture and flavour and is available in abundance here in New Zealand.

Wonderfully healthy and nutritious silverbeet

In addition to its broad culinary value, silver beet has many interesting medicinal properties. This highly nutritious green veggie is a great source of dietary vitamins especially vitamin A (beta carotene), vitamin C and vitamin K. It's also a good source of minerals magnesium iron and potassium and phytonutrients folate all of which help promote good health and fight disease.

The average adult eating silverbeet regularly can benefit from these nutrients which:

• Boosts immunity and prevents iron deficiency anaemia
• Strengthens bones and improves brain and nerve function
• Reduces blood cholesterol
• Assists weight loss
• Helps prevent inflammation
• Helps control heart rate and lower blood pressure
• Helps with blood clotting

Is silverbeet as healthy as spinach?

Silver beet is just as healthy as spinach and just as good for you despite them having different nutritional properties. One thing they do have in common is that they are both moderately high in oxalates. When oxalate combines with iron and calcium, also in these veggies, it can reduce mineral absorption during digestion. People susceptible to kidney stones should avoid both silver beet and spinach.

Whilst silver beet has a high fibre content you should be aware that it can act as a laxative if you eat too much.

Are the stalks of silverbeet good for you?

The stalks of silver beet are very good for you and they can be cooked and eaten just like fresh asparagus. The stalks add a delicious depth of flavour and texture to dishes and cooking them helps to reduce food waste. 

How to buy and store silverbeet

When buying silver beet, look for crisp green leaves and firm white stalks. Avoid buying damaged or wilted leaves. Refrigerate in a plastic bag or better still a damp tea towel to maintain high humidity. Avoid squashing the leaves, wash thoroughly and use them within 3 days. Silverbeet is ethylene sensitive so it should be stored separately from ethylene producing foods like bananas.

How to prepare silverbeet

1. Begin by thoroughly washing the silverbeet leaves.
2. Using a sharp knife remove the entire white stalk and stem and put to one side.
3. Stack the leaves on top of each other and thinly slice them across. The silver beet is now ready to cook.
4. You can eat the white stalks of silverbeet but they require 3-4 minutes longer cooking time than the leaves. They can also be cooked like asparagus and sauteed, or sliced and added to soups and pie filling.

How to cook silverbeet

You can cook silver beet in a variety of ways but it is best suited to quick cooking methods like stir frying and sautéing. You can steam and boil silver beet or quickly cook in the microwave. Brief cooking is required to maintain its nutrient content and texture.

Silverbeet has a strong earthier taste than spinach but can be cooked in much the same way. It is naturally high in sodium, so salt should not be added when cooking.

The best ways to cook silverbeet

The best ingredients to complement silverbeet are olive oil and butter, lemon juice and lemon zest, onion and garlic, chicken, beef and cheese.

Stir fry silverbeet recipe

Silver beet makes a wonderful Asian side dish and it loves the high heat and quick method of stir frying.

1. Heat peanut oil. Add diced onion and 1 chopped garlic clove, ginger, and chilli. Stir fry for 2 minutes.
2. Add 1 bunch of chopped silver beet and stir fry for 4-5 minutes until wilted.
3. Add teriyaki sauce, honey and sesame oil. Continue cooking for 1 minute to combine
4. Serve with a sprinkling of sesame seeds.

Sautéed silverbeet recipe

Another rapid cooking method for silver beet is to sauté or braise. This is really simple to do and can form the basis for many dishes where you'd like that earthy rich flavour and delicious crunch:

1. Heat 2 Tbsp of butter in a deep sided frying pan on a medium heat. Add 1 chopped garlic clove and half a diced onion and cook until softened.
2. Add 1 whole bunch of chopped silverbeet, a squeeze of lemon juice and a pinch of ground cinnamon.
3. Cook for 5-7 minutes until the leaves are wilted. Season and serve or refrigerate to use later

Creamed silverbeet recipe

This is a very traditional way of preparing silver beet and is a variation of the sautéed method above. Once the silver beet is wilted, pour over 2 Tbsp of cream and 3 Tbsp of grated parmesan cheese and toss. Heat gently for 1 minute, season and serve

Steamed or boiled silverbeet

Silverbeet can be simply steamed or cooked in boiling water for 4 minutes, it then needs the excess water drained completely before you toss with a little olive oil and season with salt and pepper.

What can you put silverbeet in?

You can add silverbeet to so many different recipes. It can also be used as a substitute wherever spinach is specified in a recipe, such as

• Soups
• Pies
• Smoothies
• Juices
• Spanakopita
• Quiche and frittata
• Salads
• Tomato sauce for pasta
• Silverbeet and ricotta cannelloni

Save money on fresh produce

Buying fruit and vegetables when they are in season can help you to save money, so you and your family can eat healthy for less. Find out more about how to save money on fresh produce here.