If you're ready to give spinach substitutes a try, here's a salad recipe that incorporates both escarole and baby arugula. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. The FDA also points out that the strain of E. coli involved (0157:H7) can be killed by cooking for 15 seconds at 160° Fahrenheit. The most common substitute for kale in salads. "It has many similarities to spinach, but you will find a lighter, tender taste to these greens,” he says in an email interview. Some varieties include romaine or red leaf lettuces, which are similar to the taste and texture of raw spinach. Chinese spinach is more delicate than regular spinach. On a more general note, you could substitute any cooked veg or legumes. Per serving: (using 4 tablespoons of dressing) 160 calories, 5 g protein, 18 g carbohydrate, 9 g fat, 1.8 g saturated fat, 6 mg cholesterol, 4.5 g fiber, 272 mg sodium. In my efforts to eat healthier, I began eating a spinach salad about every night with dinner. At home, Feist recommends rinsing all produce (except the pre-washed bagged type) under clean, running tap water to wash away invisible pathogens. Spinach, Kale or Arugula. I can see it with broccoli. Step 4. Good Substitutes For Escarole: 1.) Spinach leaves are an excellent option if you’re making pesto. For instance, you would easily find bok choy in a Chinese stir fry recipe along with other bok choy substitutes. Use escarole or sorrel instead of spinach. Some of the substitutes mentioned below: Dark leafy greens : Dark leafy greens are an excellent source of iron and vitamins. The spinach scare, which began after an outbreak of illness caused by a strain of the E. coli bacteria, appears to be over. A 2-cup serving contains 16 calories, 2 grams fiber, 42% of the Daily Value for vitamin A, 36% for vitamin C, and 38% for folic acid. Parsley. It can be made from pretty much any kind of milk—sheep’s, goat’s, water buffalo’s, etc.—but the ricotta you buy at the store is most likely made from cow’s milk. How to Substitute Spinach. When the spinach got pulled, I went with Kale. It can also be tossed in your favorite salad! All dark leafy greens are valuable sources of nutrients. Drizzle a tablespoon over each bowl and serve. Recipe provided by Elaine Magee; © 2006 Elaine Magee. SPINACH DIP Ingredients:- -1 pkg. Rosemary is a good substitute for dill. Green cabbage tastes delicious and gets a crispy texture when stir-fried. Cooking it also results in the leaves tasting crispier and tender. Shelly OR - Use Spinach which will cook very fast and has a softer, mild flavor. Fortified grain foods also provide some iron, so breads, pasta and cereals again become good substitutes.” To get the same amount of iron in a half-cup serving of spinach, Diekman suggests eating either a 1/2 cup of soy beans, 3/4 cup red beans or … If i can get an answer here it would be a bit better than experimenting. Let’s start this discussion with probably the most flexible substitute out of the bunch. However if you just want to add some cooked greens to a dish, spinach including defrosted frozen spinach is a good kale substitute. Or saute some leafy veg like kale or spinach and use that instead. It’s a good flavoring agent in some of the pork, lamp fish and chicken recipes in European cooking. Stems of this herb are more flavorful than the leaves. Bok choy is an excellent Chinese cabbage that tastes great with soups, salads, and stir-fries. Not everyone enjoys the overwhelming taste of basil, especially kids. Baby spinach can be one of the best substitutes for arugula if you hate the bitter taste of it. Kale is a type of cabbage but is dark green. However, allow for longer cooking time in your recipe because Swiss chard and beet greens have a hardier texture. Produce, Cathy Thomas, 2006. Both of these are more flavorful than spinach. Others include kale, broccoli and green cabbage. Typically easy to find. What would be a good substitute with nutritional value as well as taste? A half-cup serving of cooked Swiss chard has 18 calories, 2 grams fiber, 39% of the Daily Value for vitamin A, 21% for vitamin C, 11% vitamin E, 24% for magnesium, and 14% for potassium. You may not think about radicchio when it comes to finding a good escarole replacement due to its purple leaves. Watercress contains 8 calories and 1 gram of fiber per 2-cup serving, plus 46% of the Daily Value for vitamin A, 39% for vitamin C, and 8% for calcium. Dark, leafy green vegetables often pack a nutritional punch because they are a good source of essential nutrients, such as vitamins A, K and folate. Substitutes: Watercress, spinach, Belgian endive, escarole, dandelion greens, young mustard greens, and radicchio. Kale, especially baby kale, makes a healthy and tasty base for salads. frozen artichokes, chopped -1 sm. Prepare the vegetables the same way you would spinach; however, allow longer cooking time. Ricotta is light, fluffy, and uniquely moist. If you’re making pesto, there are lots of fun ways to experiment. Spinach has long been a nutritional darling of Americans. But you can use any cooked dark leafy greens that appeal to you. Both escarole and endive contain about 17 calories, 29% Daily Value for vitamin A, 36% for vitamin E, and 9% vitamin C per 2 cups of fresh leaves. It is effortless to grow bok choy as it … Therefore, you can substitute 1 package (10 ounces) frozen spinach leaves for 1-1/2 pounds of fresh spinach. Spinach. Melissa’s Great Book of Sometimes, it’s difficult to source bok choy, however it’s easy to find the perfect bok choy substitute. It's important to use caution to ensure the safety of all your leafy greens, experts say. Collard Greens have a spinach-like flavor and are rich in vitamin A and calcium. You can also substitute a mix of fresh … Spinach also contains nutrients that help you maintain healthy vision. She obtained her Bachelor of Arts in psychology and Master of Arts in mental health counseling. Purslane is another good option for an arugula substitute. Without a doubt, spinach is one of the most nutrient-dense vegetables around.. One cup (156 grams) of frozen spinach contains 540 mg of potassium, or roughly 12% of … (Give this recipe for Wilted Spinach a try.) The color of sorrel fades when you cook it so if you are looking for vibrant green color, try one of the other options. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. However, you can also use it in your soups, sandwiches, pizzas, and pasta. The Best Fruits and Veggies for Weight Loss. Frozen Spinach vs Fresh Fresh spinach is more fibrous but will cook down considerably and needs to be drained once it’s cooked down. To keep the vibrant green color, use spinach leaves instead. Spinach is the best, after all it is a dish built around it. Schueller recommends trying chard or kale. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Ireland Wolfe has been writing professionally since 2009, contributing to Toonari Post, Africana Online and Winzer Insurance. They are best if you boil them briefly and then add to a soup or stir-fry. You can use spinach in dishes like soups, casseroles, and stews. Step 5. Chard The leaves take longer time to cook but they make a great side dish and work as an add-on to pasta dishes, risotto, and pizza. Spinach can be cooked, baked, and served as a side dish. 5. 2. It has a flavor that’s reminiscent of spinach, with a hint of a peppery aftertaste. They have big crisp leaves like... Beet Greens: Beet greens are very popular because of their flavor. They taste like both beets and kale together. Step 3. Curly endive has a stronger, bitter flavor and looks a little like green leaf lettuce. can green chilis -1 c. mayonnaise -1/3 cup Parmesan cheese, grated -1 cup Monterey Jack cheese, coarsely grated -2 cloves garlic, minced Method:- 1) Thaw and squeeze excess moisture from spinach using a clean kitchen cloth, cheesecloth, or strainer. And the leaves are much more soft and delicate. In 4 bowls, arrange in each, a mixture of the escarole, arugula and endive slices. Calories from fat: 47%. Replace regular spinach with Chinese spinach. Other great greens deserve a place on your table. Top each with pecans, Gorgonzola, and cranberries. Remove the tough center stalks before cooking. When you are looking to substitute bok choy on grounds of high price, then there isn’t anything as cheap as spinach. Arugula, which has a peppery, mustard-like flavor, can be a great alternative to raw spinach, says Robert Schueller, public relations director for Melissa’s Produce. Spinach, as you know, is incredibly healthy. There are always options. Collard or turnip greens can also fill in for spinach in hot dishes. And if you're still worried about spinach safety, don't forget about canned and frozen spinach, which were not implicated in the E. coli outbreaks, according to the FDA. Can be used raw or cooked. All rights reserved. But if you don't have kale, you can use lettuce as a substitute. Use dark, green lettuce for salads in place of raw spinach. But, it belongs to the chicory family and has a mild bitterness similar to escarole. Bok choy is an ingredient you’d typically find predominantly in Asian cuisines. frozen spinach, thawed & drained -1 pkg. Avoid cooking turnip greens in aluminum cookware because it can affect the taste and appearance of the vegetable. Kale is a member of the Brassica family, which includes cabbage and Brussels sprouts, while spinach is softer, and more lettuce-like. The store can't keep kale on the shelf lately, so I'm at a loss. It can be added to salads and... Brussels Sprouts. However, if you don’t like spinach or don’t have any available, you can use many other types of dark green and leafy vegetables to get similar nutritional benefits and taste. She is also a licensed mental health counselor, registered nutritionist and yoga teacher. Escarole looks like sturdy, thicker butter lettuce with curled edges and has a refreshing, slightly bitter flavor, Cathy Thomas notes in her book, Melissa’s Great Book of Produce. According to Lona Sandon, a Nutrition and Dietetics professional, a good substitute for the Sweet Potato is Butternut Squash (or Butternut Pumpkin in Aussie). Add kale or spinach to a salad topped with vegetables and a good source of protein. "On top of the fact that both of these greens are nutritionally dense, they can also make your recipe very colorful and creative," he says. Although its succulent leaves make for a different texture when compared to arugula, it works well in most arugula dishes. OR - Mustard greens are good and provide a more peppery flavor. I have never tasted spinach and I can not get it to buy where I am from, callaloo is easy to come by, I am hoping that someone here who have tasted both can tell me if this is true that callaloo can be used as a substitute for spinach. One package (10 ounces) of frozen spinach leaves yields about 1-1/2 cups after cooking. Popeye was on to something when he ate spinach daily to increase his strength. Zedcor Wholly Owned/PhotoObjects.net/Getty Images. Step 2. Turnip greens can be bitterer than spinach, but they become milder when cooked. While they may require slightly longer cooking times, there are several readily available alternatives for spinach in cooked dishes. "When buying freshly cut produce in general, make sure they are properly refrigerated at the point of purchase, look for an expiration date (if available), and look for obvious signs that it hasn’t been handled properly, like browning or bruising," says Shelly Feist, executive director of the nonprofit Partnership for Food Safety and Education. A good rule of thumb is fresh spinach cooked down equals about a cup and a half, which is roughly the equivalent of a 10 oz frozen package. Green Cabbage. How to Substitute Whole-Wheat Flour for White, Nutritional & Therapeutic Values of Guinea Corn, How to Gain Weight With a High-Calorie, Low-Carb Drink, The Frugal Cafe: Going Green: All About Leafy Greens and Lettuces, Health Benefits of Applesauce Compared to Raw Apples, Privacy Notice/Your California Privacy Rights. Arugula, which has a peppery, mustard-like flavor, can be a great alternative to raw spinach, says Robert Schueller, public relations director for Melissa’s Produce. Butternut Squash is another excellent source of vitamin A, vitamin C, and potassium. If you are looking to increase your greens in your daily diet, spinach makes a great substitute for broccoli. Feist, executive director, Partnership for Food Safety and Education. That's why, during the FDA's recent warning about fresh bagged spinach, many people felt at a loss as to what to serve in place of their favorite dark leafy green. Research, Food Processor Nutritional Analysis software. Toss with your favorite vegetables for a delicious and fresh salad. Use Swiss chard or beet greens in recipes that call for spinach. Spinach is a dark, leafy green vegetable that is packed with vitamins and other nutrients. It is also more flavorful and has greater nutritional value than the usual varieties of spinach. Lettuce. WebMD does not provide medical advice, diagnosis or treatment. Use Romaine in place of spinach in salads and sandwiches. Sandwiches, soups, salads, pizza, pesto, pasta dishes, burger and tacos are great canvases for baby spinach…my 7 year old even loves “leaves” in her smoothie. Adding a small amount of basil to give the pest a mild flavor punch may also be an option. Hot spinach salad, which contains some variation of mushrooms, onion, hard-cooked egg, and bacon, is dressed with a vinaigrette based on the bacon fat. It … The most common green, English spinach or spinach has a more green ‘spinachy’ flavour than kale. A heart healthy spinach dip using tofu for a creamy base with spinach, light sour cream and reduced fat Parmesan cheese. WebMD Weight Loss Clinic members: Journal as 1 cup "side salad green, raw vegetables alone or with fruits" + 1 tablespoon nuts OR 1 1/2 cups raw veggies + 1 tablespoon nuts, 4 cups escarole, washed, patted dry, and torn into bite-size pieces 4 cups baby arugula, washed and patted dry 1 head fennel bulb, thinly sliced 1/4 cup pecan pieces, toasted 1/4 cup Gorgonzola cheese, crumbled 1/4 cup dried cranberries 4 tablespoons light bottled balsamic vinaigrette (with more on the table in case someone would like to add more). So since you may be wary of spinach for the next few months, here are some alternatives to consider in its stead: 1) Mustard greens: These are the leaves … You can also have it in salads, if you don’t detest its pungent smell. It works primarily because of its flavor which has a mustard-like bite similar to that of arugula. And if the label says it's triple washed, you can use it right out of the bag. Use dark, green lettuce for salads in place of raw spinach. But if you're still trying to think outside the spinach box or bag, there are plenty of lesser-known -- yet equally tasty -- greens that can replace spinach in your favorite dishes. In a wilted salad, you make a hot dressing and pour it over the salad, cooking it lightly and blending all the flavors. FDA web site. In fact, given the impressive nutritional merits of spinach, it is surprising that there haven't been more headlines touting spinach as a superfood. Collard greens contain 25 calories, 3 grams fiber, 42% Daily Value for vitamin A, 23% for vitamin C, 22% for folic acid, and 11% for calcium per 1/2 cup of cooked greens. This moisture comes from the cheese’s age … Turnip greens contain 14 calories, 2.5 grams fiber, 57% Daily Value for vitamin A, 26% for vitamin C, 8% for vitamin E, 21% for folate, and 10% for calcium per 1/2 cup of cooked greens. Spinach is one of those happy greens which can be turned beautifully into great smoothies. Kale and spinach are both nutrient-packed greens. bok choy substitute. Watercress, an herb that's a member of the mustard family, has small, peppery flavored leaves. Romaine lettuce is available loose or bagged. The leaves of red or green chard, when raw, have a beet-like flavor. © 2019 www.azcentral.com. Try turnip greens or kale to replace spinach. 12 Powerhouse Veggies You Should Be Eating -- Now! Also, it goes well with grains, spinach, onions, potatoes, mushrooms, and peas. One-half cup of cooked kale contains 18 calories, 1.3 grams fiber, 18% Daily Value for vitamin A, 46% for vitamin C, 9% for calcium, and 12% for magnesium. Puree your nuts, cheese, and olive oil with spinach or kale for a rich green pesto, or use arugula which has a nice peppery bite. ESHA Top Broccoli Substitutes Spinach. Use kale or spinach as a topping for your favorite dishes, including sandwiches, tacos, pasta, or casseroles. Radicchio. SOURCES: Robert Schueller, director of public relations, Melissa’s. Wash the lettuce, arugula or watercress thoroughly under cold, running water. Step 1. All rights reserved. Two cups of raw arugula leaves contains 10 calories, 1 gram of fiber, 14% of the recommended Daily Value for vitamin A, 8% for vitamin C, and 10% for folic acid. In addition to being a great salad component, baby spinach can be used everywhere you would find arugula and your guests wouldn’t suspect a thing. © 2005 - 2019 WebMD LLC. Compared to other leafy green, baby spinach has a fresh, slightly bitter taste, which has made it an excellent fit for salad dishes. 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