How to Substitute Lacinato Kale for Curly Kale
A Simple Guide
Lacinato kale, (What wine goes well with kale?) also known as Tuscan kale or dinosaur kale, has become increasingly popular in kitchens for its taste and versatility. It is characterized by its dark blue-green leaves with a slightly wrinkled and firm texture, which differ from the more common curly kale's lighter color and ruffled leaves. When recipes call for curly kale and it's unavailable, lacinato kale serves as an excellent substitute due to its similar nutritional profile and flavor, which is milder and sweeter than that of curly kale.
The process of substituting lacinato kale for curly kale is straightforward. The leaves can be used interchangeably in a variety of recipes, from soups and stews to salads (What wine goes well with salads?) and sautés. This makes lacinato kale a convenient alternative for those looking to diversify their leafy greens intake or simply for those who prefer its unique texture and flavor. The key to a successful substitution lies in understanding the cooking times and preparation methods, as the tougher texture of lacinato kale might require slight adjustments.
It's beneficial to recognize the nutritional advantages of incorporating kale into the diet. Both lacinato and curly kale are nutrient-dense greens rich in vitamins A, K, and C, along with a host of minerals and antioxidants. They offer a range of health benefits and can contribute to a balanced diet. While one type may be recommended for a specific recipe, cooks can rest assured that using the other will not compromise the dish's nutritional value.
Understanding Kale Varieties
Before substituting one type of kale for another, it's essential to recognize their unique characteristics. Both Lacinato kale and Curly kale offer distinct textures and flavors suitable for different culinary applications.
Characteristics of Lacinato Kale
Lacinato kale, also known as Dinosaur kale, Tuscan kale, or Cavolo nero, features long, slender leaves with a bumpy texture reminiscent of dinosaur skin—hence its nickname. The leaves are a dark blue-green color and possess a slightly sweeter and more delicate taste compared to the peppery punch characteristic of other kales. Lacinato kale's firm structure holds up well to cooking, making it ideal for soups and stews.
Characteristics of Curly Kale
Curly kale is easily recognized by its vibrant, ruffled leaves which may appear in curly green or curly purple hues. This variety is the most commonly found type of kale in grocery stores. Its robust, peppery flavor intensifies with cooking. The sturdy leaves of Curly kale are perfect for creating texture in salads and maintain their integrity when baked into kale chips.
Nutritional Profile Comparison
When considering whether to substitute lacinato kale for curly kale, one should note that both varieties offer a rich array of vitamins and minerals, with a few differences in concentration. They are both highly nutritious, and their fiber content contributes to several health benefits.
Vitamins and Minerals in Kale
Curly Kale:
Vitamin A: High in beta-carotene, which the body converts into vitamin A.
Vitamin C: Offers a robust amount, essential for immune function.
Vitamin K: Extremely high in vitamin K, necessary for blood clotting.
Calcium: Contains a decent amount of calcium for bone health.
Iron: Good source of iron for blood health.
Lacinato Kale:
Vitamin A: Similar to curly kale, rich in vitamins for eyesight and skin.
Vitamin C: Slightly less than curly kale but still significant.
Vitamin K: Comparable high levels to curly kale.
Calcium: Contains calcium, though in slightly varying quantities.
Iron: Provides a source of iron, important for oxygen transport.
Both types offer an impressive nutrient profile, but the darker leaves of lacinato kale are indicative of its slightly higher concentration of certain nutrients like vitamin A. Meanwhile, curly kale typically offers slightly more vitamin C but varies only a bit.
Dietary Fiber and Health Benefits
The fiber content of both lacinato and curly kale is similar, providing a good source of dietary fiber, which supports digestive health and can aid in maintaining a healthy weight. Furthermore, the fiber in kale is associated with other health benefits, such as reducing cholesterol levels and potentially decreasing the risk of heart disease. They both offer antioxidants that are beneficial for overall health, reducing oxidative stress and inflammation.
Dietary Fiber: Both types are high in fiber which supports digestion and satiety.
Health Benefits: Antioxidants in kale, like lutein, contribute to eye health and may help prevent chronic diseases.
In summary, whether one chooses lacinato or curly kale, they would be incorporating a vegetable rich in fiber, vitamins, and other nutrients that contribute to a healthy diet.
Culinary Applications
Substituting Lacinato kale for curly kale in dishes requires understanding how their textural and flavor differences impact culinary applications. The former is known for its earthier taste and tender leaves, while the latter offers a crunchier texture that stands up well to various cooking methods.
Best Practices for Cooking Kale
When cooking kale, regardless of the variety, it's essential to account for the textural changes it undergoes. Curly kale becomes crispy when roasted and stands up well to hearty, longer cooking processes, while Lacinato kale is best for achieving a chewy texture, which works nicely in stir-fries or Italian recipes. To optimize the taste and texture of kale in cooked dishes:
Sautéing: Start by heating oil and garlic, then add kale for a few minutes until it is tender but still green.
Baking: Toss kale with olive oil and salt, then bake until edges are crispy.
For curly kale, extending the cooking time can achieve a desirable chip-like consistency, while Lacinato should be cooked for shorter durations to maintain its chewy texture.
Raw Kale in Salads and Dishes
Kale in salads is a vibrant addition, providing nutrients and structure. Lacinato kale, sometimes sweeter and more delicate than curly kale, suits raw applications well. Here are tips for preparing raw kale for salads and dishes:
Remove tough stems and finely chop or tear the leaves.
Massage kale with a bit of olive oil to make it more tender.
For dishes like Caesar salad, a robust dressing complements Lacinato's softer texture.
Using Kale as a Substitute
Kale can replace greens in many recipes, from pesto to sandwiches. Here are some pointers for using Lacinato kale as a substitute for curly kale:
For a crunchier texture, Lacinato kale can be briefly cooked to preserve its form. In salads where the kale is meant to be raw, use Lacinato without adjustments for its tender leaves and milder, earthier flavor.
If the flavorful impact of curly kale is desired, enhance Lacinato kale with bold ingredients like garlic or a punchy dressing.
In summary, Lacinato kale serves as a versatile ingredient, able to adapt to both raw and cooked applications by adjusting the preparation method to complement its unique qualities.
Substituting Lacinato for Curly Kale
When substituting lacinato kale for curly kale, one must pay attention to the differences in texture and flavor to ensure the dish maintains its integrity. Specific adjustments might be necessary to mimic the properties of curly kale.
Texture and Flavor Adjustments
Lacinato kale, also known as Tuscan or dinosaur kale, has a more delicate texture and a slightly sweeter, earthier flavor compared to curly kale. Curly kale tends to be firmer with a peppery taste. When using lacinato as a substitute, chefs may opt to reduce the cooking time to preserve its tender nature. Additionally, if one desires the pronounced peppery flavor that curly kale offers, a slight adjustment with the addition of crushed black pepper may balance the flavor profile.
Portion and Measurement Considerations
Portion sizes between lacinato and curly kale can differ due to the variation in leaf structure and volume. Curly kale, with its denser and more ruffled leaves, may occupy more space than the flatter leaves of lacinato kale. When substituting, one might use the following guide to ensure comparable volume:
Kale Type Measurement for Equivalent Volume Curly Kale (chopped) 1 cup Lacinato Kale (chopped) Approximately 1 â…“ cups
It's important to note that these measurements can vary depending on the recipe and how tightly the leaves are packed. Chefs should adjust according to the specific dish they are preparing, keeping in mind that lacinato kale may cook down more quickly and yield less volume after cooking compared to curly kale.
Shopping and Storage
When looking for kale, a shopper should focus on the quality and freshness of the leaves, which directly affects their taste and longevity. Knowing the best ways to store kale can significantly extend its crispness and nutritional value, making it available for use over several days.
Selecting the Best Kale
In the produce aisle, one should look for lacinato kale that has dark, blue-green leaves with no signs of wilting or yellowing. Alternatively, if opting for curly kale, bright green and firm leaves are indicative of freshness. For both varieties, smaller leaves tend to be more tender and less bitter, making them ideal for raw preparations.
Storing Kale for Freshness
Once home, proper storage is key to maintaining kale's freshness. To store, follow these steps:
Wash: Rinse leaves under cold water and pat dry.
Prepare: Place dry kale in a zip-top storage bag with paper towels to absorb moisture.
Seal: Expel excess air from the bag to slow down the decay process.
Refrigerate: Place the sealed bag in the crisper drawer to maintain a cool environment. Ensure kale stems face the back of the refrigerator where it's colder.
Consume: Use stored kale within five to seven days for optimal freshness.
Preparation Techniques
When substituting lacinato kale for curly kale, chefs must pay attention to preparation methods to ensure optimal texture and flavor, whether the dish is cooked or meant for raw consumption.
Prepping Kale for Cooking
For cooking, one begins by removing the stems of the kale, which are tougher and take longer to cook than the leaves. The user should hold the stem with one hand and run their other hand down the length to strip away the leafy part.
Lacinato Kale: Cut the lacinato kale into uniform pieces—usually strips or 1/2" to 1" pieces work well. This ensures even cooking.
Curly Kale: Though it has tighter curls, it should also be chopped into consistent sizes after destemming.
In cooked preparations, baby spinach can serve as an alternative due to its similar wilt time and texture.
Prepping Kale for Raw Consumption
When preparing kale for raw dishes, it's essential to soften the texture and reduce bitterness.
Massaging the leaves of the lacinato kale with a bit of olive oil or lemon juice can tenderize the leaves.
For curly kale, ensure the leaves are well-rinsed and massaged. The curls may hold tougher bits of dirt and may require thorough cleaning.
Finely chopping or ribboning the kale and adding an acidic component like lemon juice to a kale salad can significantly improve its palatability. Baby spinach (What wine goes well with spinach?) is an easy substitute for either kale type in raw dishes due to its naturally tender leaves.
Recipe Inspirations
When substituting lacinato kale for curly kale in recipes, one can expect slight variations in texture and taste. Lacinato kale tends to have a more delicate and slightly sweeter flavor than its curly counterpart. Below are specific recipe ideas that optimize its unique qualities in both cooked and raw preparations.
Cooked Kale Recipes
Lacinato kale shines as a main event in cooked dishes. For instance, one might sauté it with garlic, a pinch of salt, and pepper, then finish it off with a squeeze of lemon juice for a vibrant side dish. This method is simple yet effective, allowing the flavors to meld and the kale to become tender. The dish pairs exceptionally well with grilled or roasted meats, as well as with seafood options such as fish or shrimp.
For a heartier dish, cooks can incorporate lacinato kale into pasta. Cooking the kale with Parmesan and breadcrumbs transforms it into a robust and gratifying meal, complete with a zesty touch of lemon to enhance the flavors. This can be an elegant alternative to traditional mac and cheese.
Raw Kale Salad Ideas
When preparing raw dishes, lacinato kale can be substituted for curly kale in salads where its less bitter, softer texture is preferred. Massaging the lacinato kale with tahini dressing softens the leaves, making a luscious base for a variety of salads. Ingredients like arugula (how long does arugula last?), baby spinach leaves, kohlrabi tops, or even broccoli raab can be added to create a dynamic and nutritious dish.
A simple yet delicious salad idea involves tossing finely chopped lacinato kale with a tahini-based dressing, and then garnishing it with an assortment of seeds or nuts for added texture. This salad can serve as a prominent side dish or a potent meatless main course when paired with grains or legumes.
Frequently Asked Questions
When substituting Lacinato kale for curly kale, one should be aware of the texture and flavor differences. Lacinato kale, also known as Tuscan or dinosaur kale, has a smoother texture and a slightly sweeter taste compared to the ruffled and peppery profile of curly kale.
Common Substitutes for Kale
When seeking a substitute for either type of kale, it's important to consider the dish's requirements in terms of flavor and texture.
Collard Greens (how long do collard greens last?): Similar in taste, with large leaves that are excellent for cooking.
Swiss Chard: Has a milder taste; both the leaves and stems can be used.
Spinach: A tender and milder option; best for raw or slightly wilted preparations.
Mustard Greens: Adds a peppery flavor to dishes; best cooked.
Chinese Broccoli: Known as Gai Lan; offers a mild, slightly sweet taste.
Red Russian Kale: A milder sweetness with flat, fringed leaves that are easy to clean.
Brussels Sprouts: Can be shredded to mimic chopped kale in warm dishes.
Arugula: Has a peppery profile; better suited for raw applications.
Turnip Greens: Tender with a slightly bitter flavor, akin to kale.
Cabbage: Like kale, cabbage is versatile and can be steamed, sautéed, or air fried.
Tips for Incorporating Kale into Everyday Dishes
To seamlessly integrate kale into meals, consider the dish's cooking method and desired flavor profile.
Stir Fry: Use greens like Swiss chard or Chinese broccoli which hold up well to high heat.
Salads: Opt for tender greens such as spinach or arugula.
Sautés: Collard greens and cabbage work well sautéed with garlic and oil.
Smoothies: English spinach or baby kale provide a smooth texture without overpowering flavor.
When using substitutes, be mindful of cooking times as these may vary. Delicate greens like spinach should be added towards the end of cooking to prevent over-wilting, while hardier greens like collards can withstand longer cook times.
Conclusion
When substituting lacinato kale for curly kale, cooks can expect similar nutritional benefits and a seamless integration into a wide variety of dishes. Lacinato kale, with its smoother leaves and a slightly sweeter and earthier tone, provides a sturdy texture that holds up well in cooking. Although its leaves are not as ruffled, it can still contribute a substantial presence to most recipes that traditionally use curly kale.
For recipes such as soups and stews, lacinato kale can be incorporated in the exact amounts as curly kale. Here, its tender leaves will complement the broth without overwhelming the other ingredients. In cases of raw preparations like salads, its tougher texture might require additional massaging or a finer chop to closely match the bite of curly kale.
Curly Kale Lacinato Kale Considerations Frilly leaves Flat leaves Chop lacinato finer for salads Peppery taste Earthier taste Balance flavors accordingly Crispy texture Sturdy texture No need to alter cooking times
Home cooks should feel confident using lacinato kale as a substitute, ensuring they take into account slight variations in flavor and texture, which could enhance the dish in unexpected and pleasant ways. The key is to be flexible and taste as they go, adjusting seasonings to suit the slightly different profile of lacinato kale. The result is often a rich, flavorful, and nutritious addition to any meal.
