About Collard Greens

A bunch of 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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Kori’s Lacinato Kale & Fennel

lacinato kale1 cup bow-tie pasta, cooked according to package
Olive oil
2 cups lacinato kale, rinsed and chopped into bite-size pieces
1 can (14 ounces) diced Italian-style tomatoes
2 teaspoons garlic, minced
1 fennel bulb, thinly-sliced
1 cup cherry tomatoes, halved
1 cup fresh shiitake mushrooms, diced
1 cup (8 ounces) thick bacon or pork belly, cubed
Grated Parmesan, for garnish

In small saucepot, boil water and cook the bow tie pasta according to package directions. Drain after cooking and set aside.

In separate saucepan, cook the bacon. Once cooked, set aside over paper towel to absorb grease until ready to add to dish.

In large saucepot, drizzle olive oil over med-high heat. Add minced garlic; sauté for about 2 minutes. Add lacinato kale and fennel; sauté about 5 minutes until softened.

Add Italian tomatoes, fresh tomatoes and shiitake mushrooms. Let simmer for about 5-10 minutes, or until everything is softened and cooked.

Add the pasta to the large saucepot to create a 50/50 mix of pasta and veggies. Drizzle olive oil.

Lastly, add the bacon. Let warm over stove for about 5-10 minutes before serving. Served with fresh Parmesan.

We thank Ocean Mist Farms for this recipe.

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Roasted Brussels Sprouts and Millet Salad with Creamy Miso Dressing

brussels basketThis salad is intended to be a cold salad and can be prepared ahead of time.

1 1/2 pounds of Brussels sprouts, ends trimmed and sliced in half or quartered
1-2 tablespoons olive oil
Salt and pepper to taste
1 cup dried millet
1/2 cup dried cranberries

Preheat oven to 425 degrees F. Place Brussels sprouts in 9″ x 13″ glass baking dish and toss with olive oil, salt, and pepper. Roast 10-20 minutes, depending on size of sprouts. They should be fork tender, but not mushy. While sprouts are roasting, prepare millet by adding to saucepan with 2 cups of water. Bring to boil, then reduce to simmer for about 20 minutes. Turn off heat and fluff with fork. Allow millet and Brussels to cool once cooked. Combine and add cranberries. Slowly add creamy miso dressing (see below), reserving any extra dressing to accompany another dish.

Creamy Miso Dressing
1 cup plain Greek yogurt
2 tablespoons miso paste
1 teaspoon vinegar
1 cloves minced garlic
Water to thin

Combine all ingredients in a large glass measuring cup. Stir with a fork to adequately dissolve miso paste, and use water to thin to desired consistency (about 2 tablespoons).

We thank Virginia Newman for this recipe.

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Vegan Stir-Fried Cabbage in Peanut Sauce

Green cabbage in the field

This is green cabbage before it goes into your stir-fry. How’s it look after?

For the sauce
1/3 cup unsweetened coconut milk
2 Tbsp. smooth or chunky all-natural peanut butter
1 tablespoon soy sauce or tamari
2 teaspoon Asian chile-garlic paste or sambal oelek
3/4 teaspoon packed light brown sugar
 
For the stir-fry
1 medium head green cabbage
2 medium carrots
2 tablespoons vegetable oil
Salt
1 teaspoon freshly squeezed lime juice
2 tablespoons coarsely chopped roasted peanuts (optional)
Steamed rice or cooked rice noodles, for serving

Whisk all of the sauce ingredients together in a medium bowl to combine. Quarter the cabbage lengthwise, then cut the core out of each piece. Cut the cabbage crosswise into 1-inch-wide pieces. Cut the carrots crosswise into 1/4-inch-thick rounds.

Heat the oil in a wok or large frying pan over medium-high heat until shimmering. Add the carrots and half of the cabbage and cook, stirring occasionally, until starting to wilt. Continue adding the cabbage and cooking it down until all of it is added. Season with salt and cook until all of the cabbage is starting to wilt and exudes water.

Reduce the heat to medium, add the sauce, and continue cooking, stirring occasionally, until the sauce thickens slightly (it will thin out when mixed with the cabbage liquid, then thicken to the texture of whole milk) and the cabbage is crisp-tender, about 3 minutes. Remove from the heat, add the lime juice, and stir to combine. Top with the roasted peanuts, if using, and serve immediately over steamed rice or cooked rice noodles.

Serves 4.

Recipe adapted from thekitchn.com.

 

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Lemony Broccoli Salad

Broccoli plant

Broccoli and other members of the brassica family of vegetables are rich in phytochemicals called isothiocyanates. These magical chemicals actually communicate to your DNA to start detoxification processes!”

1 large head of broccoli (1 1/2 pounds), cut into 1-inch florets, stems peeled and sliced 1/2-inch thick
1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon fresh lemon juice
1 teaspoon. finely grated lemon zest
1 small shallot, minced
Kosher salt
Freshly ground pepper

Bring a large saucepan of salted water to a boil. Add the broccoli florets and stems and cook until bright green and just tender, about 5 minutes. Drain and rinse the broccoli under cold water until cool; pat dry.

In a large bowl, whisk the olive oil with the vinegar, lemon juice, lemon zest and shallot and season with salt and pepper. Add the broccoli, toss to coat and serve.

The cooked and chilled broccoli can be refrigerated overnight. Toss the broccoli with the dressing just before serving.

We thank foodandwine.com for this recipe.

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Linguine with Arugula, Garlic & Parmesan

arugula

More fun facts about arugula: *Arugula’s bitter and pungent properties make it a digestive tonic. *In Ayurvedic medicine, arugula is considered an energy mover. *Arugula oil has been extracted from the seeds and is considered an aphrodisiac in Europe.

12 ounces linguine or other dried pasta
3 tablespoons olive oil or butter
7 cloves garlic, peeled and thinly sliced
2 very large handfuls (about 5 ounces) arugula
1/2 cup freshly shredded or shaved Parmesan, plus extra for topping
1/3 cup toasted pine nuts (optional)

Cook pasta al dente in a large stockpot of generously salted water according to package instructions.

While pasta is cooking, heat olive oil (or melt the butter) in a saute pan over medium-high heat. Add the sliced garlic and cook for 2-3 minutes, or until it begins to turn just slightly golden. Remove from heat. If the pasta is not yet ready, transfer the garlic to a separate dish to prevent it from overcooking.

Once the pasta is cooked, drain it. Immediately stir in the garlic and olive oil mixture, arugula, and Parmesan cheese.  Toss until combined. Serve immediately, topped with extra Parmesan cheese (and toasted pine nuts, if using).

We thank gimmesomeoven.com for this recipe.

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Mexican Grilled Corn

Corn on the cob

Aw yeah, grilling season!

4 ears corn
1/2 cup mayonnaise
1 1/2 cups sour cream
1/4 cup freshly chopped cilantro leaves
1 cup freshly grated Parmesan
1 lime, juiced
Red chili powder, to taste
2 limes cut into wedges, for garnish

Remove the husks of the corn but leave the core attached at the end to act as a handle. Grill the corn on a hot grill or cast iron griddle pan until slightly charred. Turn it so it gets cooked evenly all over.

Mix the mayonnaise, sour cream and cilantro together. Grate the Parmesan in another bowl. While the corn is still warm slather with mayonnaise mix. Squeeze lime juice over the corn and shower with Parmesan. Season with chili powder and serve with extra lime wedges.

We thank foodnetwork.com for this recipe.

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Potato Salad with Arugula and Dijon Vinaigrette

arugula

Fun facts about arugula: *Arugula is a good source of vitamins A, K, C, folate, and calcium. *Arugula also has extremely powerful ‘glucosinolates,’ which act as detoxifiers and can potentially decrease the risk of cancer. *Arugula has some protein in it, which is not common in other vegetable families.

1/2 small red onion, peeled and roughly chopped
2 pounds potatoes, cut into bite-sized pieces
1/4 teaspoon salt
1 tablespoon rice vinegar
1/2 teaspoon freshly ground black pepper
2 tablespoons finely chopped chives
3 cups arugula, stems removed, roughly chopped
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
5 tablespoons olive oil

Put onion in small bowl and cover with cold water (to remove some of the bite). Put the potatoes in large pot of generously salted water. Bring to boil over high heat, lower heat simmer and cook until just tender. Drain well and put into large bowl.

Gently toss warm potatoes with rice vinegar, salt, and pepper. Add chives, arugula and red onion and stir. Whisk together red wine vinegar, mustard and olive oil in small bowl. Add salt and pepper to taste. Pour over potato mixture and toss to combine. Serve warm.

We thank food52.com for this recipe.

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Basic Rolled Oats

Nash's rolled oats

Nash’s naked oats – grown and rolled right here on the farm!

1 cup Nash’s rolled oats
2 cups water or milk, or a combination
Pinch of salt (optional)
Pad of butter (optional)
1 teaspoon honey, give or take (optional)
Fresh or dried fruit (optional)
Nuts, lightly crushed (optional)

Tip: Quickly remove some of the oat hulls that slipped through the roller, by swirling the oats in water and skimming off any hulls that float to the top.

Combine oats and water/milk in a pot over medium-low heat. Bring to a simmer, stirring frequently. Once the oats begin to soften and the liquid thickens, you can add a pinch of salt, plus an optional pad of butter, or a teaspoon of honey, etc. Simmer and stir until the oats reach your desired texture and consistency. You may need to cook them for about 20 minutes to soften the bran. When serving, top with chopped fresh or dried fruit and lightly crushed nuts.

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Hasselback Potatoes

Hasselback potatoes

Each potato is actually thinly sliced, but kept together, so that the flavors of the seasonings infuse every delicious bite.

4 yellow potatoes, cut in half lengthwise
(if they’re thin-skinned like yellow potatoes, there’s no need to peel)
1/2 cup panko bread crumbs
1 tablespoon oil or butter
1/4 parmesan cheese
Seasonings to taste

Mix bread crumbs, oil or butter, cheese, and seasonings.

Place potatoes cut-side down between 2 chopsticks and thinly slice across. Use the chopsticks as bumpers to stop your knife from cutting all the way through the potato. In the end, your potatoes should look like wide closed books standing on their spines, with each slice, like book pages, still attached to the spine.

Drizzle your potatoes with oil or butter. Fan each potato and dip it in the bread crumb mixture. Place in greased baking dish, cover with foil and bake 30 minutes. Remove foil and bake about another 15 minutes or until potatoes are cooked and golden brown.

Adapted from Cuisine at Home.

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