What can I substitute for kale?

In this brief article, we will answer the question, “What can I substitute for kale?”. Apart from this, the taste and preparation method of mustard green, the nutritional content of mustard green, different recipes in which mustard green is used as an ingredient, the health benefits and disadvantages of eating mustard green have also been discussed.

What can I substitute for kale?

Kale is a green and leafy vegetable that contains a lot of nutrients. The question is what can be used as an alternative to kale in case of its shortage or unavailability. Although variable alternatives of kale are available the best one among those is Mustard green.

Taste of mustard green

The taste of mustard green resembles horseradish and wasabi. Also, the spice level of mustard green is not very high. Due to this reason, they are a healthy option to be added in salads and some other dishes.

Preparation method of mustard green

Following are some steps for the preparation of mustard green

  • To remove sand and dirt, greens are washed just before using in a large bowl of lukewarm water.
  • Stems are discarded after cutting. Stems can be removed by folding the leaves in half and ripping out the stems.
  • Before cooking it must be made sure that the greens are not dried.
  • To wilt them, residual water is helpful. One by two-pound per person is allowed.
  • Greens are cooked down one by four to one by eight of their original volume.

The nutritional content of mustard green

Mustard green is composed of a lot of nutrients. Following are some nutrients that can be availed by using mustard green

  • Sodium
  • Potassium
  • Magnesium
  • Protein
  • Iron
  • Vitamin
  • Cholesterol
  • Phosphorus

Different recipes in which mustard green is used

Following are some recipes in which mustard green is used:

  • Coconut creamed greens: After preheating the oven at 350 degrees Fahrenheit, coconut flakes are spread on a parchment-lined baking sheet and are toasted until they become golden brown. After removing ribs and stems from greens, they are discarded. 

Oil is heated in a large skillet over medium heat. Onion, chile, and ginger are added and seasoned with salt. After adding coconut milk to the skillet a few amounts of reserved greens are added. And then greens are transferred to a platter or large shallow bowl and topped with coconut flakes and cilantro.

  • Green eggs and ham: After heating the oven to 400 degrees Fahrenheit, bread and oil are tossed in a baking dish. Heavily salted water present in a pot is boiled. Tough ribs and stems are removed from green. Cook until all the greens are wilted. 

Green mixture is spooned evenly over croutons and some crotons are allowed to peek through. Six deep divots in the green mixture are created by using a spoon and one egg is cracked in each. Eggs are seasoned with salt. In the last, it is sprinkled with Parmesan to serve. 

Health benefits of mustard green

Mustard green is very beneficial for health. Following are some benefits that can be availed by using mustard green

  • Contains a lot of antioxidants: A large number of antioxidants are present in mustard green. These antioxidants help us to prevent oxidative stress that is generated by free radicals.
  • Promotes heart health: A lot of antioxidants like flavonoids, beta carotene is present in mustard green which is good for marinating a healthy heart.
  • Protects from cancer: Mustard green contains a high quantity of glucosinolates that have anti-carcinogenic properties. It has been examined after a test-tube study of mustard leaf extract that these are much more protective anti-carcinogenic against colon and lung cancers. Still, studies in humans are needed.
  • Good for eye health: The two compounds lutein and zeaxanthin which are present in mustard green are very beneficial for the eyes. These two compounds help to protect our retina against any kind of damage.

Disadvantages of eating mustard green

Following are some of the side effects of using mustard green

  • Skin burning: If mustard green is applied for a longer time to the skin, it may cause burns on the skin. 
  • Harmful for the throat: Sometimes the throat can be damaged by consuming mustard green. 
  • Diarrhoea: Sometimes mustard green consumption can lead to serious conditions like diarrhoea, heart failure, and burning in the heart.
  • Allergen: Mustard green is an allergen and can cause allergy which can be mild to severe.

Conclusion

In this brief article, we have provided an answer to the question, “What can I substitute for kale?”. Apart from this, the taste and preparation method of mustard green, the nutritional content of mustard green, different recipes in which mustard green is used as an ingredient, the health benefits and disadvantages of eating mustard green have also been discussed.

References

https://www.bonappetit.com/recipe/coconut-creamed-greens
https://www.healthline.com/nutrition/mustard-greens-nutrition

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.