WHAT’S THE ALTERNATIVE when your larder isn’t yielding what the recipe demands? We’re familiar with some of the common ones: use white sugar and molasses in place of brown sugar, try yogurt in place of mayonnaise, add a little vinegar to some tomato sauce in place of ketchup – although if you’re running out of ketchup before the tomato sauce is gone, then your diet may need more than this article for help.
For example: You need protein, and you want to turn to the garden for more of it. The leading candidate: Kale. It’s way up there on the green-leafy protein scale, with 2.9 grams of protein in one cup (67 grams) of the chopped-up stuff. The only drawback is that kale is vile, a tough tangle of stems and resistance that probably costs you a gram or more of that protein in chewing alone. The alternative: Arugula. Although it contains only 0.6 grams of protein per cup, a cup of arugula weighs only 10 grams. On an equal-weight basis with kale, 67 grams of arugula contains 4.2 grams of protein, and a mere 6 calories versus kale’s 33. Of course, that’s a hell of a lot of arugula to chew through, and it needs dressing, so there go your calories.