8. Unlike kale, mushrooms can replace meat in recipes for a similar taste and texture, while kale tastes more like rabbit food to most people. These cheap mini-cabbages used to have a bad reputation, associated with sulphuric smells and mushiness due to overcooking. With a similar nutritional makeup as kale, broccoli can be easier and cheaper when bought frozen and added last minute to dishes -- easily adding a full serving of green vegetables. #2. No portion of this website may be reproduced in whole or in part without written consent. Related recipe: Kale and Keilbasa Soup, Your email address will not be published. Though iron is also found in kale, the sweet flavor of beets is more appealing to many people than kale's intensely earthy flavor, making it easier to use in a variety of recipes. Note: Cheapism does not accept or publish guest blog posts. Often less expensive than other bitter greens, like frisee, it makes a good salad base when topped with rich and flavorful ingredients like bacon and a runny egg. Watercress is a pungent green that is popular in salads, sandwiches and soups. As a tip, arugula works better with fresh ingredients, like cheese, tomatoes, and capers. Also known as rocket, roquette, rugula and rucola, this green is popular in Italian cuisine and has become ubiquitous in the U.S. Most people prefer chard to kale for its softer and crisper texture, which holds up better than spinach when cooked, but it is not as tough as kale. Its stronger flavor pairs well with vinaigrettes. Those who live in an area with naturally-occurring dandelions that don't get sprayed with harmful chemicals can harvest their own for free. Also known as "palak", spinach can work well with butter, cardamom, carrots, cottage cheese, peas, cream, egg, and fish. Arugula, spinach and kale, oh my! You can easily use arugula to substitute for spinach in any type of smoothie. Kale contains beta-carotene and the antioxidants lutein and zeaxanthin (associated with eye health) as well as potassium, vitamins A and C, fiber, iron and calcium. The ancient Greeks and Romans grew kale in their gardens, and Europeans brought kale to the Americas in the 1600s. Healthy, raw, and yummy all at the same time. Some of the known substitutes of a spinach include the Swiss chard, beet greens, kale, turnip greens, and Chinese spinach. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. In such cases, you can use the alternatives given below. be higher or lower depending on your calorie needs. And kale’s beauty runs deep; it is packed with powerful phytonutrients, minerals and fiber. Eaten raw, they are similar to kale but can be used as a wrap, thanks to their flat and broad shape. Taste, add more salt and pepper if needed. Chard comes in different varieties ranging from green to bright pink stems. Other options for buying them on the cheap is to go for jarred, canned, or frozen varieties.. Another bonus: since many of these other vegetables aren't as well known, they can be even cheaper without kale's trendy name recognition. While Kale is still having its moment in the spotlight as a versatile, delicious veggie, it's important to keep variety in your vegetable line up. The most common and perhaps most loved leafy green, spinach is often less expensive than kale because of its ubiquity. Sliced thin it can be enjoyed as a crunchy addition to crudite platters or salads. Use dark, green lettuce for salads in place of raw spinach. You’re not just getting all of the health benefits of arugula when you blend up this smoothie, you’re getting all the nutrition that comes in the kiwi fruit, a superfood. Broccoli is having a renaissance as cooking techniques shift from boiling to high-heat caramelization for better texture and flavor. What You’ll Need. GourmetSleuth.com® All rights reserved. There are many different kinds of lettuce which have a neutral flavor and a crunchy texture. Add the kale mixture, fresh arugula and fresh mint, toss to combine. Related recipe: Arugula and Pear Salad With Pine-Nut-Crusted Goat Cheese, Spinach: Fresh spinach is a great way to get started with greens. Plus, it has two grams of protein per serving. Luckily, those who are not a fan of greens can still get their fiber from other veggies, like carrots, which are more snackable, plus full of fiber and other vitamins and minerals. Your daily values may When raw, it provides crunch to anything from slaws to taco toppings. It boasts deep, earthy flavors that can range from rich and meaty to slightly bitter. Wash the lettuce, arugula or … Arugula is an easy to grow salad green, making it a good home garden and window box garden choice. Kale belongs to the Brassica family, which also includes cabbage, broccoli, cauliflower, Brussels sprouts, kohlrabi and collards. Incorporating lettuces into a daily diet is easy even for picky eaters who dislike bitter or earthy flavors. Uplifting Kiwi Arugula Smoothie. It's also nicely loaded with many of the nutrients you need for a healthy diet, including calcium, fiber, protein, and phytochemicals like beta-carotene! Cheapism’s independent editorial team finds the best for less. Kale’s complex flavor wins it fans at breakfast, lunch and dinner. After the quinoa is cooked (about 15 minutes), add to a large serving bowl and fluff with a fork. Arugula, also known as Eruca vesicaria, is a cruciferous vegetable, a cousin of broccoli, kale, and cabbage. * Percent Daily Values are based on a 2,000 calorie diet. You can also use arugula or watercress instead of raw spinach. The slight spiciness of arugula makes it more flavorful than spinach and kale, while still retaining an appealingly soft texture in all of its forms. You can find arugula in any grocery store, usually with the spinach and spring greens. Gram Conversions - Ingredients By Category, Cavolo Nero, Beets and Fennel with Creamy Tofu Dressing. A pound of spinach should be enough for two servings. The root can be used like potato, but it is considerably less starchy, making creamy side dishes that are actually good for you a welcome possibility. Substitute different varieties of Kale such as curly or Tuscan Kale which can be used interchangeably. These healthy gems feel like a treat rather than a chore to eat. When cooked, it can replace potato for those who want a similar texture with less carb-heavy starch. Copyright ©2000-2020 Serve it in a salad with strawberries and nuts or use it in casseroles, quiches and soups. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. Cabbage is one of the least expensive vegetables year round, and is frequently touted as one of the healthiest. If you need a substitute for kale there are many good alternatives. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. Learn How to grow, use, and store. It is an offshoot of wild cabbage, which originated in Asia Minor. It's soft, cooked texture gives it versatility to transform into mashed-potato like sides, or even cheesy, carb-free pizza crusts. Anyone who enjoys kale for its health benefits can get an extra boost of liver-supporting nutrition from these greens eaten raw in salads or cooked. Arugula is a peppery, tender lettuce, similar to spinach in that it can be used raw in sandwiches and for salads. Serve. This heart healthy vegetable can be used in place of kale for any recipe by reducing cooking time be half. This salad is nutrient-dense and offers 132mg of Phytosterols. Your email address will not be published. Spinach It can also work well when cooked quickly. You can have this dish on the table in about 30 minutes flat! These crunchy, boat-shaped leaves are nature's pre-made appetizer cups. It can also work well when cooked quickly. It perishes too soon and hence, cannot be stored for long. © 2020 Journal Communications, Inc. All Rights Reserved. This colcannon dish combines, mashed potatoes, kale, onion and bacon. If you buy through our links, we may earn a commission to support our work. Cauliflower is an inexpensive way to add healthy volume to dishes like pastas, soups and casseroles. Collard greens have a lengthy list of beneficial nutritional components almost identical to kale.