Healthy living


Varieties of spinach
L to R: English spinach, white silverbeet, red silverbeet

Use in stir-fries, salads, pies, quiches, pasta and rice dishes.


  • English spinach: vivid green, slightly crinkled leaves on a fine stem.
  • Silverbeet: there are white and red varieties available.
  • Silverbeet dark green: glossy curled or smooth leaves which, when small leafed and young, can be used in place of English spinach.
  • Silverbeet red: red silverbeet is also known as red swiss chard.


Choose fresh, dark green bunches, with no signs of blemish or wilting.


In an airtight bag in refrigerator crisper. Use as soon as possible after purchase.


Spinach is often gritty and sandy so wash well before using. Rinse leaves in cold water, shake to dry.

Boil water, drop spinach in and remove immediately. Drain. Steam for 2-3 minutes until wilted. Drain.

Microwave in a covered dish with 1 tablespoon water for 2 minutes on high (100%) or until wilted.

Stir-fry by adding to ingredients at the end of cooking and stirring until just wilted.

Serving suggestion

Steam spinach and drain well, top with poached egg and sprinkle with grated Parmesan cheese and freshly ground black pepper.

Tended baby leaves, slice ripe pears and walnuts tossed with a lemon juice and olive oil dressing and topped with grated fresh Parmesan or Romano cheese, makes a great salad.

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