10 Vegetable Alternatives to Kale You Need to Try Today
There’s no denying that kale packs a nutritional punch. It has more than 1000% of your daily vitamin K in just one cup, and it’s also rich in other vitamins and minerals. But it’s also very fibrous, so eating it can be more of a task than some other vegetables. Plus, not everyone loves kale’s earthy flavor.
There are things you can do to make kale more palatable; but in the end, you might just not like it. If that’s the case, no worries — there are plenty of other vegetables to enjoy. Here are 10 nutrient-dense, and what to do with each one.
1. Watercress
Like kale, watercress is very nutrient-dense. But where kale has big, tough leaves and thick stems, watercress has small, round leaves and small light stems. The entire plant is edible and has a light peppery flavor that gets even lighter when cooked.
2. Green banana
This starchy vegetable is a mainstay in many Latin and Caribbean cuisines, and for good reason. Green banana is abundant in resistant starch, and that is excellent for gut health and blood sugar regulation. Try roasting in the oven or adding to a stew or curry.
3. Cabbage
Cabbage’s potential goes way beyond coleslaw. There are so many other delicious ways to prepare this crunchy veg (not to mention plenty of varieties to try!), and that’s good news because it’s a super nutritious pick. Cabbage is part of a group of cruciferous veggies that are a good source of vitamin C and fiber. Cabbage also contains glucosinolates, a plant compound that studies suggest may play a role in lowering chronic disease risk, including for some cancers.
4. Spinach
We all know that spinach is rich in iron, but in order to absorb all that iron, you’ll want to eat it with foods that increase iron absorption. For example: Meat, poultry, fish, and some veggies. (That may be why spinach is a popular side for steak.) Spinach is also loaded with other vitamins, minerals, and antioxidants.
5. Mushrooms
Mushrooms are technically fungi and they come in many varieties that differ in shape, size, taste and color. The most commonly eaten mushrooms include shiitake, portobello, oyster and white mushrooms (a.k.a. “button”).
The benefits of mushrooms are vast. To start, mushrooms are rich in B vitamins niacin, riboflavin, and pantothenic acid, which each have unique role to play in your body (including making red blood cells, improving digestion and maintaining healthy skin).
Due to numerous bioactive compounds, consuming mushrooms might also support cognition, heart health and disease prevention. Mushrooms are also the only non-animal food product with bioavailable vitamin D, making them a great option for vegans and vegetarians. Swap ’em in as a replacement for meat, or enjoy them grilled, sautéed or steamed.
6. Turnips
Turnips, a type of root vegetable, come in a variety of colors from purple to red and green. Both their roots and leaves, also known as “turnip greens,” are safe to eat.
Rich in fiber and micronutrients — including vitamin C, folate and potassium — turnips have an excellent nutritional profile with health-promoting effects. Not only are turnips relatively inexpensive, but their neutral taste makes them easy to add to a big variety of recipes. Try roasting or mashing them as a lower-carb swap for potatoes.
7. Bok Choy
A type of Chinese white cabbage, bok choy has thick, dark-green leaves and white stalks that have a crispy, fresh crunch. The greens have a spinach-like taste that makes them very versatile. Eat bok choy raw, or braise or stir-fry it.
8. Arugula
Arugula is an elegant leafy green that goes by several different names, including rocket and rucola. Rich in dietary nitrates, which can help reduce blood pressure and improve blood flow, it has a peppery taste. Enjoy it raw in salads or on sandwiches, sauté it as a side dish, or use it in pasta dishes.
9. Beets
Beets are an antioxidant-packed, anti-inflammatory vegetable that’s been shown in research to have positive effects on metabolic disorders, including hypertension and insulin resistance. They’ve also gained popularity lately due to recent research indicating the nitrates found in beetroot juice may improve athletic performance. In addition, beets are rich in folate, which is needed to help produce healthy red blood cells. You can steam, roast or pickle beets, but they can also be enjoyed in their raw form.
10. Swiss chard
Swiss chard has dark-green leaves with thick stalks that come in various shades. These leafy greens have an earthy, bitter taste when raw; cooked, they have a mild, sweet flavor that’s similar to spinach. Don’t toss those stems — they’re flavorful and highly nutritious. Chop them up and sauté them to serve with the leaves, or add them to a stir-fry.
These vegetables are a wonderful part of a healthy diet. They provide an array of nutrients, including fiber. Besides fiber, eating a variety of veggies also provides antioxidants and key vitamins and minerals that all work together to benefit your overall health and well-being.
