goosefoot

Goosefoot

Goosefoot, also known as lambsquarters, is a common edible weed with tender, spinach-like leaves. These leafy greens boast a mild, slightly earthy flavor, making them a versatile addition to various dishes. The young leaves are particularly delicate and can be enjoyed raw in salads, while the more mature leaves are best cooked. Goosefoot is readily identified by its diamond-shaped leaves often covered with a powdery coating. A sustainable and nutritious wild green, goosefoot provides a readily accessible source of vitamins and minerals for the adventurous forager and home cook alike.

Common Uses

  • Use goosefoot as a spinach substitute: Sautéed, steamed, or added to soups and stews, goosefoot offers a similar nutritional profile and flavor to spinach, making it an excellent alternative in your favorite recipes.
  • Add goosefoot to fresh salads: Young, tender goosefoot leaves can be incorporated into salads for a mild, earthy flavor and added nutritional value. Wash thoroughly before using.
  • Prepare goosefoot as a side dish: Sautéed goosefoot with garlic and olive oil makes a simple yet flavorful side dish, perfect for accompanying roasted meats or grilled vegetables.
  • Incorporate goosefoot into egg dishes: Add chopped goosefoot to omelets, frittatas, or quiches for a boost of nutrients and a subtle earthy flavor.
  • Use goosefoot in pesto: Blend goosefoot leaves with nuts, garlic, Parmesan cheese, and olive oil to create a unique and flavorful pesto that can be used on pasta, sandwiches, or as a dip.
  • Add goosefoot to smoothies: Blend young, tender leaves into your favorite smoothies for a nutrient boost. The mild flavor pairs well with fruits and other leafy greens.

Nutrition (per serving)

Calories

43.0kcal (2.15%)

Protein

4.2g (8.4%)

Carbs

7.6g (2.76%)

Sugars

0.0g

Healthy Fat

0.4g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in vitamins and minerals, including vitamin A, vitamin C, and potassium, supporting overall health.
  • High in antioxidants, which help protect the body against cell damage and reduce the risk of chronic diseases.
  • Good source of dietary fiber, promoting healthy digestion and helping to regulate blood sugar levels.
  • May contribute to heart health due to its potassium content, which can help maintain healthy blood pressure.
  • Contains iron, essential for carrying oxygen throughout the body and preventing iron deficiency anemia.
  • Low in calories and fat, making it a nutritious addition to a weight-conscious diet.

Storage Tips

Goosefoot is best used fresh and should be stored in the refrigerator to maintain its quality. Wrap the unwashed leaves in a damp paper towel and place them in a plastic bag or container. This helps prevent wilting and keeps the leaves crisp. Use within 2-3 days for optimal flavor and texture. Goosefoot can also be blanched and frozen for longer-term storage; blanching helps to preserve its color and nutrients.

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