Collard greens are part of the cruciferous vegetable family.
They are low in calories and high in nutrients and have many health benefits.
Collard greens contain vitamin K which increases the iron absorption, reduces the risk of osteoporosis, reduces the urinary excretion of calcium and strengthens the bones.
Collard greens contain glucosinolates and chlorophyll which block the carcinogenic effects of heterocyclic amines. It also reduces the risk of cancer such as cancer of the upper digestive tract, colorectal, breast cancer, and kidney cancer.
Diabetes and liver function
Collard greens contain fiber and alpha-lipoic acid which reduces inflammation increases insulin sensitivity, prevents oxidative strength and controls diabetes. It also maintains liver health, decrease the symptoms of peripheral neuropathy, and protects the cell from getting damage.
Collard greens contain water content and fiber which prevents constipation promotes regularity and maintains a healthy digestive tract.
Healthy skin and hair
Collard greens contain vitamin A, vitamin C and iron which boosts the immune system, reduces the risk of anemia. It also helps to keep the skin and hair healthy by maintaining levels of collagen which provides structure to skin and hair and controls hair loss.
Detox Support Provided by Collard Greens
Collard greens contain glucosinolates which help to detoxify the body and removing unwanted wastes from the body.
Collard Greens’ Anti-inflammatory Benefits
Collard greens contain lots of nutrients like vitamin K, omega-3fatty acids, ALA which provides anti-inflammatory benefits to the body by protecting the body from many diseases. It reduces the risk of cardiovascular diseases and chronic diseases.
Collard Greens and Cardiovascular Support
Collard greens contain anti-inflammatory and antioxidants like fiber, vitamin B2, B6, and choline, and a good source of vitamins B1, B3, folate, and pantothenic acid which reduces the risk of cardiovascular diseases. It reduces the risk of chronic inflammation, protects blood vessels from getting damage, lowers high cholesterol and reduces bowel movement.
Sleep and mood
Collard greens improve sleep, muscle movement, learning, and memory functions as it contains choline which is an important neurotransmitter. It reduces chronic inflammation, treats depression
Collard greens contain choline, an. Choline helps with mood, controls the formation of homocysteine because of the presence of folate in it.
Collards can be eaten at any time of day. Collards are often eaten at any time of day. collards go well with several things, however particularly pork. Sweet potato and applesauce try well with the pork and collards. grilled ribs, the other cut of grilled pork, black-eyed peas & rice (Hoppin’ John), candied yams, and quick bread all try well with collards.
Collard greens square measure a wonderful supply of fat-soluble vitamins, fat-soluble vitamins (in the shape of carotenoids), manganese, vitamin C, dietary fiber and Ca. additionally, kale square measure an awfully smart supply of thiamin, pyridoxine and iron. they’re additionally a decent supply of vitamin E, copper, protein, magnesium, phosphorus, vitamin B5, folate, omega-3 fatty acids, niacin, thiamin and K. Phytonutrients in kale embody phenols like caffeic and ferulic acid, flavonoids like quercetin and kaempferol, and glucosinolates like glucobrassicin and glucoraphanin.
How to buy and Store collards greens
Buy collards greens which are dark green in color, have small leaves that are firm and unwitted. Do not buy collard greens that are discolored or show the color of yellow or brown in it.
Collard greens can be stored for three to five days in the chiller section of the refrigerator wrapped in a paper bag.
Ways to use collard greens
Collard greens can be used in a variety of ways
- raw in salads or on sandwiches or wraps
- braised, boiled, or sautéed
- in soups and casseroles
- Serve steamed collard greens with black-eyed peas and brown rice for a Southern-inspired meal.
- Use lightly steamed, cooled, and chopped collard greens as a filling in your sushi vegetable rolls.
- Add a handful of collard greens to a favorite smoothie. This provides extra nutrients without changing the flavor significantly.
Season in which collards is available
Collard greens hit peak season January through April.
How to make Kashmiri Collard Greens
- 5-6 large collard leaves, stems removed, then rolled up and cut into long, skinny ribbons
- 1 tomato, dunked into boiling water for a minute, then peeled and diced
- 1 large onion, thinly sliced
- 3 large cloves of garlic, minced
- 1 tbsp grated ginger
- 1 tbsp extra virgin olive oil
- 1/2 tsp red chili powder
- 1 1/2 cups water
- Heat the oil and add the onions. Saute on medium heat until nicely browned.
- Add the ginger and garlic and stir for a minute.
- Add the tomato and stir for another minute.
- Add the collard greens, salt, red chili powder, and water.
- When it comes to a boil, cover with a tight-fitting lid, turn the heat to low, and allow the veggies to simmer away for 1 1/2 to 2 hours.
- If there is still water remaining at the bottom of the pan, turn the heat to medium or high and let it evaporate.
- Serve hot as a side dish with rice and dal or with rotis.
How to make Collard Greens Poricha Kootu – Dal With Collard Greens
Collard Greens – 4 leaves, chopped along with stems into big pieces
Moong dal – ½ cup
Green tomatoes or red tomatoes or a combination of both – 2, chopped into big pieces
Grated coconut – 2 tbsp
Green chilies – 2
Cumin seeds – 2 tsp
Mustard seeds – ½ tsp
Curry leaves – few
Turmeric powder – 1 Tsp
Oil – 1 Tsp
In a pressure cooker, cook moong dal, collard greens, tomatoes (green and/or red), green chilies, cumin seeds and turmeric powder with 3 cups of water, for 3 whistles. Once the pressure subsides, remove the cooker lid, and let it cool a bit. Add coconut and salt to the cooked dal. Using a hand blender, lightly blend dal, till the greens and tomatoes are chopped into smaller pieces.
In a seasoning pan, heat oil, splutter mustard seeds and toast curry leaves. Add to the dal. Serve hot with any spicy sautéed vegetables and rice lightly drizzled with sesame oil.
Safety Profile for using collards greens
Individuals who use blood thinners should take advice from the doctors before adding collards to their diets. Otherwise, there is no risk of eating collards greens if taken in a balanced diet.
Fun facts about collards greens
- Collard greens are a biennial plant, which means that it completes its life cycle in 2 years.
- Collard greens also called collard is a form of cabbage of the mustard family (Brassicaceae).
- Collard greens are a broad-leafed vegetable of the Brassica oleracea species, which also includes broccoli, Brussels sprouts, cabbage, and kale.
- Collard greens date back to prehistoric times and are one of the oldest members of the cabbage family.
- Historians are unsure of the exact origin of collard greens. They surmise that it was growing wild in Asia Minor, now Turkey, as well as in Greece along the Mediterranean long before recorded history.
- The Greeks and Romans grew collards in domestic gardens over 2,000 years ago.
- Though greens did not originate in Africa but originated in the eastern Mediterranean, it wasn’t until the first Africans arrived in Jamestown, Virginia in the early 1600s that America got its first taste of the dark green, leafy vegetables.
- Today, collard greens are grown and eaten regularly in many countries across the world.
- The plant is grown for its large, dark-colored, edible leaves and as a garden ornamental, mainly in Brazil, Portugal, the Southern United States, many parts of Africa, Montenegro, Spain and in Kashmir.
- The main stem reaches a height from 60 to 120 cm (24 to 48 inches) with a rosette of leaves at the top. Lower leaves commonly are harvested progressively; the entire young rosette is sometimes harvested.
- Collard is usually grown as an annual, but it is a biennial plant and will produce yellow four-petaled flowers in loose clusters in its second year. The fruits are dry capsules known as siliques.
- The plant is commercially cultivated for its thick, slightly bitter, edible leaves. They are available year-round, but are tastier and more nutritious in the cold months, after the first frost.
- There are 32 calories in 100 grams (3.5 ounces) of collard greens.
- Collard greens are an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, vitamin C, dietary fiber and calcium. In addition, collard greens are a very good source of vitamin E, vitamin B1, vitamin B6, iron and omega-3 fatty acids.
- The health benefits of collard greens include detoxifying the body, supplying needed nutrients, preventing cancer, strengthening bone, supporting digestion, preventing anemia, lowering cholesterol level and supporting hair growth. Other benefits include slowing down the aging process, managing diabetes and improving mood.
- Collard greens are a staple vegetable in Southern US cuisine. They are often prepared with similar green leaf vegetables.
- In Portuguese and Brazilian cuisine, collard greens (or couve) is a common accompaniment to fish and meat dishes.
- In Kashmir Valley (India), collard greens (haakh) are included in most of the meals, and both the leaves and roots are consumed.
- Its English original name was colewort.
- The name “collard” comes from the word “colewort” (the wild cabbage plant).
- Kale differs collard greens only in leaf characters: collard leaves are much broader, are not frilled, and resemble those of head cabbage.
- Fresh collard leaves can be stored for up to 10 days if refrigerated to just above freezing (1 °C).