be higher or lower depending on your calorie needs. For example, research shows that red lettuce generally beats green lettuce in terms of antioxidant capacity, and 'open leaf' varieties like red oak leaf and romaine lettuce have been found to contain higher levels of antioxidants than varieties with more tightly-packed heads, such as iceberg. 20. Can be used to replace kale in pureed soups. Like collard greens, the large leaves of Swiss chard make a good substitute for kale in green wraps. The recipe uses frozen, thawed puff pastry sheets. Also the health benefits of broccoli rabe are similar to those of kale because both kale and broccoli rabe are members of the Brassica family of plants. (For those who missed the memo, green wraps are like tortilla wraps except that they feature leafy greens like collards and kale instead of wheat-based wraps. https://www.thekitchn.com/chard-kale-and-spinach-what-to-54508 By now, we all know that kale is good for you, and health food blogs are packed with ideas on how to use this versatile, tasty and nutrient-dense green leafy vegetable. And, be sure to use those broccoli stems in your soup, too—they are perfectly edible and full of nutrition. GourmetSleuth.com® All rights reserved. Younger rapini leaves are generally less bitter than older, more mature leaves. Reduce stress. When replacing antioxidant-rich kale with lettuce in salad recipes, it is good to keep in mind that some salad greens are healthier than others. If you need a substitute for Swiss chard there are some very suitable alternatives:  Use equal amounts of: 1 lb swiss chard = 4 cups stems + 5-6 cups leaves. Swiss Chard If leafy greens had a beauty pageant, Swiss chard would win every single time. https://www.gourmetsleuth.com/ingredients/detail/swiss-chard In addition to being probably the best substitute for kale in terms of taste and texture, savoy cabbage also has health benefits that rival the benefits of its botanical cousin. While collards and kale can be used interchangeably in a variety of recipes, briefly cooked collard greens are a particularly good substitute for the flat black kale leaves in green wraps. Also known as pak choi, bok choy is one of the most popular green leafy vegetables in Asia, and it lends itself well as a substitute for kale in stir-fries. But what if you feel like having a tasty kale smoothie or a filling kale soup, but your local grocery store does not have any fresh kale? When using bok choy in cooking, be sure to also use its white stalks—unlike kale stems which can be quite woody, bok choy stems are crunchy and juicy. Similar in consistency to kale but just a teensy bit more delicate, rainbow chard is excellent raw in a salad and cut into thin strips. ), A food choice if you need a mild-tasting alternative. Although mache has a much milder flavor than kale, its delicate leaves make a good alternative to kale in raw applications such as salads and smoothies. A great alternative to kale in salads and smoothies. In fact, because of its mild flavor, mache is considered one of the best ingredients for green smoothies in general, and along with baby spinach, it is probably the best substitute for kale in smoothies. Lv 4. Melt the butter in a large skillet, preferably nonstick, over medium heat. A good replacement for kale in a variety of recipes. But unlike collards, the mild-tasting chard is not closely related to kale and does not have that characteristic cabbage taste that most Brassica vegetables have in common. So, if you need to swap out the kale in a recipe, here are 10 great alternatives: The best substitute for kale in terms of taste and texture. The mild-tasting, crinkled leaves of savoy cabbage are the perfect substitute for kale in recipes for stuffed kale rolls and soups. However, not all grocery stores carry frozen kale, and sometimes you may have to (or you may want to) opt for an alternative. A yummy vegetarian dish made with quinoa, millet, barley, eggs, cheddar cheese, Swiss chard, garlic and shallot. Baby spinach is one of the best substitutes for kale in green smoothies because it has a mild flavor that pairs well with a variety of fruits, and because it's readily available. Like collard greens, the large leaves of Swiss chard make a good substitute for kale in green wraps. Spinach, kale, or collards might be on your weekly grocery list, but when was the last time you brought Swiss chard home from the store? Its naturally-occurring red, yellow, purple and white stalks are dazzling. With its thick stems and crunchy florets, raw broccoli is quite different from kale in terms of texture. This Savory Roasted Seitan (wheat gluten) recipe is roasted with garlic, olive oil and poultry seasoning. “It’s more like a crisp lettuce,” Nashan says. And its velvety, tender leaves would win the talent contest for certain. Arugula is an aromatic, peppery-flavored salad green. With its serrated leaves and thin but sturdy stems, broccoli rabe looks a lot like some types of kale, and it can be used as a replacement for kale in many recipes. Is Raw Broccoli Healthier Than Cooked Broccoli? red lettuce generally beats green lettuce, health benefits and side effects of Swiss chard. Its naturally-occurring red, yellow, purple and white stalks are dazzling. Substitute For Swiss Chard. Also known as rapini, this alternative to kale has an earthy, bitter taste reminiscent of mustard greens. Heat the oven to 375°F. And its velvety, tender leaves would win the talent contest for certain. Available at Asian markets and some regular supermarkets, gai lan is particularly tasty when sautéed with garlic, but it is also wonderful in Asian-style stir-fries. One of the best substitutes for kale in smoothies. And, aside from pairing nicely with fruits in smoothies, mache is full of nutrition. You can optionally add 3 cups of chopped Swiss chard to balance out the dish.

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