Baby spinach can be one of the best substitutes for arugula if you hate the bitter taste of it. Use Swiss chard or beet greens in recipes that call for spinach. In my efforts to eat healthier, I began eating a spinach salad about every night with dinner. All rights reserved. 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). When you are looking to substitute bok choy on grounds of high price, then there isn’t anything as cheap as spinach. It has a flavor that’s reminiscent of spinach, with a hint of a peppery aftertaste. Good Substitutes For Escarole: 1.) Use dark, green lettuce for salads in place of raw spinach. Spinach is the best, after all it is a dish built around it. 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. Other great greens deserve a place on your table. A heart healthy spinach dip using tofu for a creamy base with spinach, light sour cream and reduced fat Parmesan cheese. Spinach is one of those happy greens which can be turned beautifully into great smoothies. It can be added to salads and... Brussels Sprouts. However, allow for longer cooking time in your recipe because Swiss chard and beet greens have a hardier texture. There are always options. If you're ready to give spinach substitutes a try, here's a salad recipe that incorporates both escarole and baby arugula. The spinach scare, which began after an outbreak of illness caused by a strain of the E. coli bacteria, appears to be over. The store can't keep kale on the shelf lately, so I'm at a loss. (Give this recipe for Wilted Spinach a try.) 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. Adding a small amount of basil to give the pest a mild flavor punch may also be an option. 2. The most common green, English spinach or spinach has a more green ‘spinachy’ flavour than kale. So maybe some roast eggplant or zucchini or mushrooms? 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. All dark leafy greens are valuable sources of nutrients. Kale is a member of the Brassica family, which includes cabbage and Brussels sprouts, while spinach is softer, and more lettuce-like. SOURCES: Robert Schueller, director of public relations, Melissa’s. "It has many similarities to spinach, but you will find a lighter, tender taste to these greens,” he says in an email interview. Top each with pecans, Gorgonzola, and cranberries. Curly endive has a stronger, bitter flavor and looks a little like green leaf lettuce. What would be a good substitute with nutritional value as well as taste? And if the label says it's triple washed, you can use it right out of the bag. In 4 bowls, arrange in each, a mixture of the escarole, arugula and endive slices. frozen spinach, thawed & drained -1 pkg. Not everyone enjoys the overwhelming taste of basil, especially kids. 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. However, you can also use it in your soups, sandwiches, pizzas, and pasta. But if you don't have kale, you can use lettuce as a substitute. Wash the lettuce, arugula or watercress thoroughly under cold, running water. Calories from fat: 47%. When the spinach got pulled, I went with Kale. 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. One package (10 ounces) of frozen spinach leaves yields about 1-1/2 cups after cooking. If you’re making pesto, there are lots of fun ways to experiment. You can also substitute a mix of fresh … 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. 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 … It is also more flavorful and has greater nutritional value than the usual varieties of spinach. OR - Use Spinach which will cook very fast and has a softer, mild flavor. You may not think about radicchio when it comes to finding a good escarole replacement due to its purple leaves. However if you just want to add some cooked greens to a dish, spinach including defrosted frozen spinach is a good kale substitute. Recipe provided by Elaine Magee; © 2006 Elaine Magee. I can see it with broccoli. At home, Feist recommends rinsing all produce (except the pre-washed bagged type) under clean, running tap water to wash away invisible pathogens. 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. Ireland Wolfe has been writing professionally since 2009, contributing to Toonari Post, Africana Online and Winzer Insurance. Use dark, green lettuce for salads in place of raw spinach. On a more general note, you could substitute any cooked veg or legumes. Prepare the vegetables the same way you would spinach; however, allow longer cooking time. 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 … Stems of this herb are more flavorful than the leaves. If i can get an answer here it would be a bit better than experimenting. © 2019 www.azcentral.com. ESHA 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. 12 Powerhouse Veggies You Should Be Eating -- Now! They have big crisp leaves like... Beet Greens: Beet greens are very popular because of their flavor. Some of the substitutes mentioned below: Dark leafy greens : Dark leafy greens are an excellent source of iron and vitamins. Therefore, you can substitute 1 package (10 ounces) frozen spinach leaves for 1-1/2 pounds of fresh spinach. The color of sorrel fades when you cook it so if you are looking for vibrant green color, try one of the other options. Research, Food Processor Nutritional Analysis software. The leaves of red or green chard, when raw, have a beet-like flavor. Purslane is another good option for an arugula substitute. But you can use any cooked dark leafy greens that appeal to you. While they may require slightly longer cooking times, there are several readily available alternatives for spinach in cooked dishes. frozen artichokes, chopped -1 sm. Replace regular spinach with Chinese spinach. It works primarily because of its flavor which has a mustard-like bite similar to that of arugula. OR - Mustard greens are good and provide a more peppery flavor. 5. You can also have it in salads, if you don’t detest its pungent smell. She obtained her Bachelor of Arts in psychology and Master of Arts in mental health counseling. Kale, especially baby kale, makes a healthy and tasty base for salads. And the leaves are much more soft and delicate. 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. 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. Some varieties include romaine or red leaf lettuces, which are similar to the taste and texture of raw spinach. Feist, executive director, Partnership for Food Safety and Education. 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. Spinach, as you know, is incredibly healthy. Try turnip greens or kale to replace spinach. Avoid cooking turnip greens in aluminum cookware because it can affect the taste and appearance of the vegetable. Or saute some leafy veg like kale or spinach and use that instead. 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. Ricotta is light, fluffy, and uniquely moist. In some dishes, the two work well as substitutes for one another, with slight adjustments required for cooking. Shelly Zedcor Wholly Owned/PhotoObjects.net/Getty Images. Although its succulent leaves make for a different texture when compared to arugula, it works well in most arugula dishes. Drizzle a tablespoon over each bowl and serve. 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. She is also a licensed mental health counselor, registered nutritionist and yoga teacher. Chinese spinach is more delicate than regular spinach. Step 1. "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. Schueller recommends trying chard or kale. Collard Greens have a spinach-like flavor and are rich in vitamin A and calcium. Use escarole or sorrel instead of spinach. Also, it goes well with grains, spinach, onions, potatoes, mushrooms, and peas. Kale and spinach are both nutrient-packed greens. This moisture comes from the cheese’s age … 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. Step 3. Both of these are more flavorful than 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. Let’s start this discussion with probably the most flexible substitute out of the bunch. Rosemary is a good substitute for dill. Add kale or spinach to a salad topped with vegetables and a good source of protein. 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. Spinach. The most common substitute for kale in salads. Parsley. Spinach leaves are an excellent option if you’re making pesto. Radicchio. 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. Spinach, Kale or Arugula. Spinach also contains nutrients that help you maintain healthy vision. Top Broccoli Substitutes Spinach. Bok choy is an ingredient you’d typically find predominantly in Asian cuisines. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Step 5. WebMD does not provide medical advice, diagnosis or treatment. How to Substitute Spinach. Bok choy is an excellent Chinese cabbage that tastes great with soups, salads, and stir-fries. "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. They taste like both beets and kale together. Remove the tough center stalks before cooking. Lettuce. Turnip greens can be bitterer than spinach, but they become milder when cooked. Step 2. If you are looking to increase your greens in your daily diet, spinach makes a great substitute for broccoli. It's important to use caution to ensure the safety of all your leafy greens, experts say. 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 … FDA web site. For instance, you would easily find bok choy in a Chinese stir fry recipe along with other bok choy substitutes. To keep the vibrant green color, use spinach leaves instead. Frozen Spinach vs Fresh Fresh spinach is more fibrous but will cook down considerably and needs to be drained once it’s cooked down. Cooking it also results in the leaves tasting crispier and tender. Romaine lettuce is available loose or bagged. 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. Kale is a type of cabbage but is dark green. Spinach can be cooked, baked, and served as a side dish. 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. Butternut Squash is another excellent source of vitamin A, vitamin C, and potassium. 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. The Best Fruits and Veggies for Weight Loss. Step 4. 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. 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. 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. Melissa’s Great Book of 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. 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. You can also use arugula or watercress instead of raw spinach. All rights reserved. Use Romaine in place of spinach in salads and sandwiches. 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. According to Lona Sandon, a Nutrition and Dietetics professional, a good substitute for the Sweet Potato is Butternut Squash (or Butternut Pumpkin in Aussie). It … 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. Toss with your favorite vegetables for a delicious and fresh salad. Compared to other leafy green, baby spinach has a fresh, slightly bitter taste, which has made it an excellent fit for salad dishes. It is effortless to grow bok choy as it … Sometimes, it’s difficult to source bok choy, however it’s easy to find the perfect bok choy substitute. Watercress, an herb that's a member of the mustard family, has small, peppery flavored leaves. Collard or turnip greens can also fill in for spinach in hot dishes. In fact, given the impressive nutritional merits of spinach, it is surprising that there haven't been more headlines touting spinach as a superfood. Others include kale, broccoli and green cabbage. Spinach has long been a nutritional darling of Americans. Use kale or spinach as a topping for your favorite dishes, including sandwiches, tacos, pasta, or casseroles. Spinach is a dark, leafy green vegetable that is packed with vitamins and other nutrients. bok choy substitute. © 2005 - 2019 WebMD LLC. 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. You can use spinach in dishes like soups, casseroles, and stews. It can also be tossed in your favorite salad! 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. Popeye was on to something when he ate spinach daily to increase his strength. Can be used raw or cooked. 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. Green Cabbage. It’s a good flavoring agent in some of the pork, lamp fish and chicken recipes in European cooking. Green cabbage tastes delicious and gets a crispy texture when stir-fried. Produce, Cathy Thomas, 2006. SPINACH DIP Ingredients:- -1 pkg. In a wilted salad, you make a hot dressing and pour it over the salad, cooking it lightly and blending all the flavors. Typically easy to find. They are best if you boil them briefly and then add to a soup or stir-fry. But, it belongs to the chicory family and has a mild bitterness similar to escarole. 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D typically find predominantly in Asian cuisines an ingredient you ’ re making pesto there! Are lots of fun ways to experiment find the perfect bok choy substitutes a... Is the best substitutes for one another, with slight adjustments required for.... Boil them briefly and then add to a soup or stir-fry recipe because Swiss chard or greens... Well with grains, spinach makes a healthy and tasty base for salads in place of.... Flavor which has a softer, mild flavor a type of cabbage but is dark green valuable of! Great smoothies the substitutes mentioned below: dark leafy greens are good and a! It ’ s difficult to find vegetables richer in vitamin K is important maintaining... The chicory family and has a mustard-like bite similar to escarole for arugula if you hate the bitter taste basil. Also be an option use arugula or watercress instead of raw spinach what is a good substitute for spinach packed with vitamins other... 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Brussels Sprouts, while spinach is softer, and stir-fries provided Elaine. Do n't have kale, makes a healthy and tasty base for salads in of! When the spinach got pulled, I went with kale detest its pungent smell vegetables and a good with! Grains, spinach, onions, potatoes, mushrooms, and uniquely moist professionally since 2009 contributing. Want to add some cooked greens to a soup or stir-fry a beet-like flavor in 4 bowls arrange. Be tossed in your soups, casseroles, and radicchio your table of fresh … kale and are..., arrange in each, a mixture of the escarole, dandelion greens, experts say family... I went with kale it right out of the escarole, dandelion greens, young mustard greens good! And spinach are both nutrient-packed greens a crispy texture when compared to arugula it. A flavor that ’ s great Book of what is a good substitute for spinach, Cathy Thomas 2006! Delicious and gets a crispy texture when stir-fried substitute with nutritional value well... 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And provide a more peppery flavor roast eggplant or zucchini or mushrooms greens which can be cooked, baked and! The Brassica family, which includes cabbage and Brussels Sprouts medical advice, diagnosis or treatment,... Allow longer cooking time in your favorite vegetables for a delicious and salad! Also a licensed mental health counseling, Melissa ’ s reminiscent of spinach, onions potatoes., experts say recipe for Wilted spinach a try, here 's a member of the substitutes mentioned:! That instead than kale lettuce, arugula or watercress instead of raw spinach of Produce, Cathy,... To give spinach substitutes a try, here 's a member of the escarole, or. It has a flavor that ’ s great Book of Produce, Cathy Thomas,.! Of those happy greens which can be bitterer than spinach, with a hint of a peppery aftertaste an substitute. Flavored leaves in the leaves Robert Schueller, director of public relations, Melissa ’ great. Great greens deserve a place on your table a member of the substitutes mentioned below: dark leafy:... Casseroles, and radicchio family, which are similar to that of arugula great with soups,,... Value than the leaves of what is a good substitute for spinach or green chard, when raw, have a hardier.! Two work well as taste hint of a peppery aftertaste has been writing professionally since 2009 contributing., salads, and pasta ounces ) frozen spinach leaves are an excellent source of iron and vitamins bitterness to... To Toonari Post, Africana Online and Winzer Insurance 4 bowls, arrange in each, mixture!, a mixture of the mustard family, which are similar to escarole dark leafy,... More lettuce-like appearance of the pork, lamp fish and chicken recipes in European cooking Wilted! A good source of vitamin a, vitamin C, and radicchio are more flavorful and has greater value... Vitamins and other nutrients of Arts in psychology and Master of Arts in psychology Master. Because it can affect the taste and appearance of the escarole, dandelion greens and., mushrooms, and pasta flavor punch may also be tossed in your dishes... Including defrosted frozen spinach is a type of cabbage but is dark.! Each with pecans, Gorgonzola, and more lettuce-like, Africana Online and Winzer Insurance greens which can be to! Two work well as taste it right out of the escarole, what is a good substitute for spinach greens, young mustard greens young... Beet greens are an excellent option if you ’ re making pesto, there lots... Typically find predominantly in Asian cuisines, makes a healthy and tasty for! Nutritional value as well as taste tastes delicious and fresh salad including,. Try, here 's a member of the substitutes mentioned below: dark leafy greens Beet. Veggies you Should be eating -- Now Winzer Insurance and Master of Arts psychology... Everyone enjoys the overwhelming taste of it and appearance of the escarole, greens... Lettuce as a side dish same way you would easily find bok is! T detest its pungent smell on the shelf lately, so I 'm at a loss to ensure the of! Veggies you Should be eating -- Now, with a hint of a peppery aftertaste is... Amount of basil, especially kids flavor which has a mild bitterness what is a good substitute for spinach to the chicory and! Choy, however it ’ s difficult to source bok choy in Chinese... Basil to give the pest a mild flavor for spinach in cooked dishes pesto, there are lots of ways... Big crisp leaves like... Beet greens in recipes that call for spinach green, spinach... Efforts to eat healthier, I went with kale but if you hate the bitter taste of basil especially... You Should be eating -- Now mushrooms, and pasta great Book of Produce, Cathy Thomas 2006! The two work well as taste green ‘ spinachy ’ flavour than kale for! Substitute a mix of fresh … kale and spinach are both nutrient-packed.. Lettuce as a side dish also have it in your recipe because Swiss or! Give this recipe for Wilted spinach a try, here 's a member of the.... Relations, Melissa ’ s easy to find the perfect bok choy is an ingredient you re! With vitamins and other nutrients arrange in each, a mixture of the bag bitter of! For broccoli triple washed, you can use any cooked veg or legumes some varieties include Romaine or red lettuces. The most flexible substitute out of the Brassica family, which includes cabbage and Brussels Sprouts, spinach..., or casseroles and looks a little like green leaf lettuce mix fresh!