About Collard Greens

Collard greensCollard greens offer a range of health benefits. One cup of boiled collard greens contains only 63 calories, but it provides over 250 percent of a person’s daily needs for vitamin A, over 50 percent of vitamin C, 26 percent of calcium, 1 percent of iron, and 10 percent of vitamin B-6 and magnesium.

Collard greens are also a rich source of vitamin K, for bone health. One cup of boiled collard greens provides well over 100 percent of the daily recommended intake.

It also contains folate, thiamin, niacin, pantothenic acid, choline, phosphorus, and potassium. A nutrient powerhouse!

Cancer Fighter

Since the 1980s, maintaining a high intake of cruciferous vegetables has consistently been associated with a lower risk of developing various types of cancer, including cancer of the upper digestive tract, colorectum, breast, and kidney.

Cruciferous vegetables like collards have sulfur-containing compounds known as glucosinolates. Studies have suggested that they can impede the cancer process at different stages of development for lung, colorectal, breast, and prostate cancers, and possibly melanoma, esophageal cancer, and pancreatic cancer.

One cup of boiled collard greens provides about 8 grams of fiber. This fiber helps to control diabetes and improve liver function and lower blood pressure.

How to incorporate collards into your diet

  • Don’t overcook collards! They will become sulfurous and also lose nutrients. Steaming collard greens for 10 minutes or less means they will still have their nutrients. Peppers, chopped onions, herbs, and spices can be used to season them.
  • They can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sautéed, or added to soups and casseroles.
  • Another idea is to sauté fresh garlic and onions in extra-virgin olive oil until soft, then add collard greens and continue to sauté until they reach the desired tenderness.
  • Adding black-eyed peas and brown rice gives a healthier version of a southern favorite.
  • Collard green chips can be made by removing the ribs from the collard greens, tossing them in extra-virgin olive oil, and baking them at 275 degrees Fahrenheit for 15 to 30 minutes until they are crisp. They can be lightly sprinkled with a choice or a combination of cumin, curry powder, chili powder, roasted red pepper flakes, and garlic powder.
  • A small handful of collard greens can be added to a favorite smoothie. This provides extra nutrients without changing the flavor significantly.

We thank MedicalNewsToday.com for these ideas.

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Black-Eyed Peas and Collards

collard greens

Collard greens: big, beautiful leaves with big, beautiful nutrition.

Here’s a great one pot meal that has a small amount of prep and fewer dishes at the end of it. This dish has good protein and vegetables. Add a piece of whole grain toast and you’ve got your grain. You can also put more vegetables into the base or replace the bacon with paprika to get the smoky flavor.

1 cup dried black-eyed peas
1 tablespoon butter
1 large onion, finely chopped
3 cloves garlic, finely chopped
3 strips bacon, cut into small pieces
1 bay leaf
1 large bunch collard greens
1 teaspoon of salt, plus more to taste
Pepper to taste

Put the peas and 4 cups of water in a bowl and soak overnight. Melt the butter in a large saucepan over medium heat. Add the onion, garlic, bacon, and bay leaf. Cover the pan with a lid and leave it for 2 minutes. Stir occasionally and cook until the onion is translucent and the bacon is starting to crisp, about 5 minutes. Drain the black-eyed peas and pour them into the saucepan. Cover them with water and turn the heat down to medium-low. Cook for 45 minutes, or until the peas are easily crushed with a fork. Be sure to check occasionally that the water does not cook off, as sometimes older peas take longer to cook than fresh ones. While the peas cook, remove the stems from the collard greens and chop them into bite size pieces. Once the peas are cooked, add the collards, salt to taste and some freshly ground pepper, and stir. Cover the pan and leave until the collards are tender, about 10 minutes. Remove from the heat and serve.

Adapted from the cookbook Good and Cheap by Leanne Brown.

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Pork-Stuffed Collard Leaves

collard greens

Lovely large leaves mean collards make ideal wraps.

1 bunch collard greens
1 pound ground pork
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon red chili flakes
1/2 cup finely chopped onion
2 cloves minced garlic
1/2 teaspoon oregano
1/4 teaspoon nutmeg
1 cup cooked brown rice or quinoa
1 cup vegetable or chicken broth
1 cup grated cheese (optional)

Stem collards and cut leaves in half lengthwise. Blanch them in boiling water for a minute, then submerge immediately in ice-cold water. Remove and let drain.

Mix the pork, salt, cumin, chili, onion, garlic, oregano, nutmeg and rice together well. Take a piece of collard leaf, put about 1/4-1/3 cup of mixture at its base and roll it up. Put seam-side down in an oiled baking pan. Do the same with remaining leaves, packing them side by side. Pour broth over the top. You can substitute tomato sauce. Cover with foil and bake at 375°F until pork is cooked through, about 35-40 minutes. Remove foil, sprinkle with cheese and bake 10 minutes more uncovered.

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Triticale and Squash Risotto

winter squash: delicata, sweet meat, sugar pie pumpkin, lower salmon river

Which squash is your favorite in triticale risotto? Let us know in the comments below!

2 cups triticale berries, soaked for at least 8 hours and drained thoroughly
1 tablespoon butter, melted
1 medium butternut, acorn or delicata squash, peeled, seeded and diced
2 x 14-1/2-ounce cans chicken broth
1/4 cup water
1 tablespoon olive oil
1 1/2 cups chopped onions
1 tablespoon finely chopped garlic
1/2 cup white wine
3/4 pound winter greens (kale, chard, collards), trimmed and leaves chopped
1 teaspoon chopped fresh thyme
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/8 teaspoon freshly ground nutmeg
1/3 cup freshly grated parmesan cheese

Heat oven to 425 degrees F. Cover triticale with fresh water and boil for 20 minutes. Drizzle melted butter over squash on a jelly roll pan; toss. Bake 25-35 minutes or until tender and browned. Bring broth and water to a simmer in a saucepan. Heat oil over medium-high heat in a large pot; add onions and cook 4-6 minutes or until tender and lightly browned. Add garlic and cook 1 minute. Add wine and cook 1 minute more. Stir in drained triticale and cook until wine is absorbed. Reduce heat to medium and gradually add broth mixture half a cup at a time, stirring, until liquid is absorbed and triticale is tender, 12-17 minutes. Stir in the squash, greens, thyme, salt, pepper and nutmeg; cook, stirring, 4-5 minutes or until greens are tender. Stir in grated parmesan. Serve immediately. Makes 6 servings.

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Green Timbale

collard greens

Green fans of delicious nutrition!

4 tablespoons unsalted butter
1 large onion, finely shopped
1 pound collard greens, stems and leaves shopped separately
1/4 cup milk
1/2 cup heavy cream
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2/3 cup fresh bread crumbs
1/2 cup grated Jarlsberg cheese
5 eggs, lightly beaten

Melt 1 tablespoon butter in a skillet over medium-low heat. Add onion and cook until transparent. Stir in the collards and cook, covered, until tender, about 3 minutes. Raise the heat to medium-high and remove the cover. Cook tossing constantly, until all the liquid has evaporated. Cool in a large bowl.

Preheat oven to 325°F. Melt the remaining butter and add it, plus all the remaining ingredients, to the greens mixture. Mix well and pour into a buttered soufflé dish. Place the dish in a roasting pan and pour boiling water in the pan to half the depth of the dish. Bake until a knife comes out clean, about 45 minutes. Remove the dish from the pan and let stand 10 minutes. Run a knife around the edges and carefully invert onto a shallow serving platter.

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Collards Sauté

collard greens

Here’s a classic collards recipe. Try using Nash’s super-tasty pastured-pork bacon, or find an organic pork producer in your area.

1 tablespoon olive oil
3 slices bacon
1 large Walla Walla onion, chopped
2 cloves garlic, minced
1 teaspoon salt
1 teaspoon pepper
3 cups chicken broth
1 pinch red pepper flakes
1 pound fresh collard greens, cut into bite-sized pieces

Heat oil in a large pot over medium heat. Add bacon and cook until crisp. Crumble it and add onion. Cook until tender. Add garlic and continue cooking until fragrant. Add collard greens and sauté until just wilting.

Pour in chicken broth, add salt, pepper and pepper flakes, and reduce heat to low. Cover and simmer 30 minutes until greens are tender.

We thank allrecipes.com for this recipe.

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Collard, Pear and Caramelized Onion Casserole

collard greens

It’s so wonderful to eat fresh greens in winter. When lettuces and kales have checked out for the winter, collard greens may still be ready to harvest.

1 pound collards, stems removed, cut into 1/2-inch strips
1 pound yellow onions, peeled, sliced 1/4-inch thick
1 pound pears, ripe, cored, sliced 1/4-inch thick
1/3 cup dried cherries (can substitute any dried fruit)
1/2 cup apple cider
3 tablespoons extra-virgin olive oil
1/2 teaspoon ground coriander
2 tablespoons balsamic vinegar
1 1/2 cup smoked gouda, shredded
2 tablespoons apple cider vinegar
Sea salt to taste

In a large skillet over medium heat, sauté onions in olive oil with 1/4 teaspoon salt until caramelized, about 20 minutes. When soft, sprinkle with balsamic vinegar and let cool.

In a large pot, cook collard greens, covered, in 1/2 cup water until soft, about 8 minutes. Drain and set aside to cool.

In a small saucepan, combine apple cider with dried fruit and simmer over low heat until fruit is plump. Set aside to cool.

In a bowl, mix together onions, pears, collard greens, fruit with juice, apple cider vinegar, coriander and 1 1/2 cup cheese. Season with salt to taste. Transfer the mixture to an oiled 6-cup casserole dish, sprinkle with the remaining 1/4 cup cheese, and bake at 350F for about 45 minutes until the pears are soft.

We thank chef Annie McHale of Port Angeles for this recipe.

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Collard Greens Vegetarian

Nourish Restaurant in Sequim, WANourish, Sequim’s new garden-to-plate restaurant and gathering place, is featuring a series of meals created using items from Nash’s farm share boxes each week. This recipe features collard greens, a cousin of beets, dandelion, mustard and turnips. They are loaded with beta carotene and vitamin A to help fight disease. They also have a good amount of the antioxidant vitamin C and fiber. They help fight osteoporosis by providing bones with a great dose of vitamin C.

collard greens

Collard greens help you fight disease — and they’re tasty, too!

3 cloves garlic
1/2 large yellow onion, chopped
2-3 cups vegetable broth
1 teaspoon smoked salt
1/2 teaspoon red pepper flakes
2 pounds collard greens
Black pepper and hot sauce

Saute onions until tender. Add garlic and cook until onion and garlic are fragrant, 2-3 minutes.

Add vegetable broth.

Season broth with smoked salt and red pepper flakes.

Add the greens. Greens wilt down as they cook.

Simmer for one hour, do not boil. Watch and add more broth if needed.

Add smoked salt, pepper flakes and black pepper to taste.

Nourish Tip: Good with a little vinegar too!

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Grain and Bean Soup

Spilling the Beans

“I like to stir in a big handful of cheese and garnish the top with some as well!” says Lynne Vea, PCC Chef.

1 cup Nash’s dried kidney beans (or any other dried beans, such as cannellini, navy, adzuki, black-eyed peas, etc. in any combination)
1/2 cup Nash’s whole grain wheat berries (kamut or barley also work)
3 tablespoons olive oil
1/2 cup onion, chopped
1/2 cup celery, chopped
1/2 cup carrot, chopped
2 to 4 cloves garlic, chopped
1 tablespoon thyme
1 tablespoon rosemary
6 to 8 cups vegetable or chicken stock
1 can (14 ounces) Muir Glen Fire Roasted Diced Tomatoes (or your favorite brand)
1/2 cup lentils (optional)
2 cups frozen tortellini
2 cups winter greens, such as chard, kale or collards, coarsely chopped
Sea salt and freshly ground pepper to taste
Romano or Parmigiana cheese for garnish

Soak the beans and grains together in about 3 cups of cold water overnight. Drain and proceed with the recipe.

In a large soup pot, heat the olive oil over medium heat and sauté the vegetables and herbs for 5 minutes. Add 6 cups of the stock, the tomatoes and the soaked beans and grains. Add the lentils here if you are using them. Bring to a simmer and cook for 45 minutes to 1 hour or until the beans are tender. (Add a little more stock if the mixture is too thick.) Stir in the tortellini and the greens and cook for about 5 to 8 minutes more or until the pasta is just al dente. Season to taste with salt and pepper.

Serve garnished with freshly grated Romano or Parmigiana cheese.

We thank Lynne Vea, PCC Chef, for this recipe. It appeared originally in PCC Fresh in January 2010.

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