Some people love eating their greens, but for others, greens are the vegetables they love to hate. Regardless of which camp you fit into, greens are essential for good health and something that most of us could do with eating a fair bit more of (me included). This is because as well as being a good source of folate, dark leafy greens are also a good source of fibre, which is very important on a low FODMAP diet.
That’s why today I’m going to share with you one of my favourite recipes that turns silverbeet (also known as Swiss chard) – a seriously underrated dark leafy green vegetable – into a gorgeous side dish that’s full of flavour. Here’s my recipe for Low FODMAP Silverbeet with Currants and Pine Nuts.
But first let’s have a quick chat about silverbeet…
The silverbeet we commonly see at the supermarket has dark green leaves with a thick white central stem, but you can also find varieties where the stems are red, pink, or yellow, making a ‘rainbow’ assortment of colours. While they may look strikingly different, nutritionally there’s not much difference between them. They’re all an excellent source of vitamin A, vitamin C and folate, a good source of dietary fibre and magnesium, and can be helpful for topping up iron and calcium.
Silverbeet is also one of the cheapest greens you can buy. A massive bunch costs less than the same amount of spinach or kale. And don’t forget that the stems of silverbeet are edible too – you can use them like you’d use celery in recipes, so you get even more bang for your buck. In fact, these days I often use silverbeet stems instead of celery, which keeps the FODMAP (mannitol) content of the recipe low while adding the bulk that celery would normally provide.
Now let’s talk about this recipe and FODMAPs
Silverbeet has a stronger flavour than spinach, although it’s milder than kale. This means it pairs well with strong flavours like garlic, onion and lemon. Of course garlic and onion are the worst when it comes to FODMAPs, but that’s okay because there are alternatives.
Here I’ve flavoured the silverbeet with garlic-infused olive oil and fresh chives, which gives you garlic and onion flavours without FODMAPs. I’ve also added some currants for sweetness, pine nuts for a little crunch, and a touch of lemon juice to balance it out.
The best ways to enjoy this recipe
My favourite way to serve this recipe is as a side dish with pork, along with mashed or steamed potatoes. It also goes well with lamb, fish and chicken, makes a lovely filling for an omelette, and is a nice addition to bowls of leftover roast vegetables and meats for a quick lunch.
Actually one of the best things about this recipe is that you can make a big batch and reheat it the next day. Most greens don’t handle reheating well, but silverbeet is pretty tough and doesn’t go limp. In fact, you can even freeze this recipe and reheat it later without losing much texture. That way you’ll always have delicious greens available to add to a meal.
I hope you’ll try this recipe for Silverbeet with Currants and Pine Nuts. It’s such a tasty way to add leafy green vegetables to your day.
Since you’ve got to get leafy greens into your day, why not do it with this delicious low FODMAP silverbeet (swiss chard) recipe. Lots of flavour, gentle on the tummy.
- 1 large bunch of silverbeet (swiss chard), about 800g
- 2 tsp extra virgin olive oil
- 2 tsp garlic-infused olive oil (see notes)
- 1/2 cup chopped chives
- 1/4 cup currants
- 2 tbsp pine nuts
- 2 tsp lemon juice
- Wash the silverbeet well and shake off excess water. Use a sharp knife to separate the leaves from the stems. I do this by running the knife from the central point at the top of the leaf down one side of the stem, and then repeating this on the other side of the stem. Then trim the bottom of the stems and slice them finely. Shred the leaves with a sharp knife, but keep separate from the stems.
- In a very large pan (such as a 4L flameproof casserole dish or a wok), heat the oils over low-medium heat. Add the chopped stems and cook for about 7 minutes until softened, stirring often. Add the shredded leaves and chives and cook for about 3 minutes or until the leaves have wilted (they will shrink down a lot). Add the currants, pine nuts and lemon juice, stirring until heated through.
- Serving suggestion: serve as a side dish to pork, lamb or chicken, along with mashed or steamed potatoes.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free and dairy-free. And it can be made nut-free by leaving out the pine nuts. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Silverbeet is also called Swiss chard in some countries.
- Garlic-infused olive oil is a low FODMAP ingredient because FODMAPs are not soluble in oil. It is safest to use a commercially-prepared garlic-infused olive oil. I like to use the Cobram Estate Garlic Infused Extra Virgin Olive Oil, which you can find in supermarkets.
- You can use thinly sliced green onion tops instead of chives if you prefer.
Low FODMAP Portion
- Serving Size: 1/6 of the recipe (but up to 1/4 of the recipe will still be low FODMAP)