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Collard
Collard Recipe
Collard greens nutrition factsCollard greens are highly nutritious staple green “cabbage-like leaves” vegetable. Collards are one of the most popular members of the brassica family, closely related to kale and cabbage and could be described as a non-heading (acephalous) cabbage.
Botanically, the greens are named as Brassica oleracea L. (Acephala group).
Collards are probably originated in the eastern European or Asia minor region and now a day’s grown almost all parts of the cooler temperate regions The plant grows up to 3-4 feet in height and bears dark green leaves arranged in a rosette fashion around an upright, stocky main stem.
Several cultivar types of collard greens are grown around the planet depending on the soil type, climate etc.
Botanically, the greens are named as Brassica oleracea L. (Acephala group).
Collards are probably originated in the eastern European or Asia minor region and now a day’s grown almost all parts of the cooler temperate regions The plant grows up to 3-4 feet in height and bears dark green leaves arranged in a rosette fashion around an upright, stocky main stem.
Several cultivar types of collard greens are grown around the planet depending on the soil type, climate etc.
- Blue Max: It has very attractive savoy- like blue-green leaves.
- Georgia: It is also known as Georgia LS or Georgia Southern. It has blue-green and slightly savoyed leaves.
- Vates: Plant is compact and leaves are smooth and dark green.
- Champion: Low growing plant, featuring smooth, dark-green leaves with short internodes.
- Flash: It is a very uniform Vates type with smooth, dark-green leaves.
- Heavy-Crop: It has very large, slightly savoy like, blue-green leaves. Leaves have close internodes spacing so bunching can be more difficult.
Health benefits of Collard greens
- Wonderfully nutritious collard leaves are very low in calories (provide only 30 cal per 100 g) and contain no cholesterol. However, these greeny leaves contain very good amount of soluble and insoluble dietary fibre that helps control LDL cholesterol levels and also; offers protection against hemorrhoids, constipation as well as colon cancer diseases.
- Widely considered to be healthful foods, collards are rich in invaluable sources of phyto-nutrients with potent anti-cancer properties, such as di-indolyl-methane (DIM) and sulforaphane that have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition and cytotoxic effects on cancer cells.
- Di-indolyl-methane has also found to be effective immune modulator, anti-bacterial and anti-viral properties by potentiating Interferon-gamma receptors and production.
- The leaves are also an excellent source of folates, provides about 166 mcg or 41.5% of RDA. Folates are important in DNA synthesis and when given during peri-conception period can prevent neural tube defects in the baby.
- Fresh collard leaves are also rich in vitamin-C. Provides about 59% of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant that offers protection against free radical injury and flu-like viral infections.
- Collard greens are also an excellent source of vitamin-A (222% of RDA per 100 g) and flavonoid poly-phenolic anti-oxidants such as lutein, carotenes, zea-xanthin, crypto-xanthin etc. These compounds are scientifically found to have antioxidant properties. Vitamin A also required maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
- This leafy vegetable contain amazingly high levels of vitamin-K, provides staggering 426% of recommended daily levels per 100 leaves. Vitamin K has potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has beneficial effect in Alzheimer's diseasepatients by limiting neuronal damage in their brain.
- Collards are rich in many vital B-complex groups of minerals such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and riboflavin.
- The leaves and stems are good in minerals like iron, calcium, copper, manganese, selenium and zinc.
Selection and storage
Although fresh collard greens are available year around in the stores, they are at their best from November through April. The plant is generally ready to harvest at 6-8 weeks after planting. Usually the whole plant is cut about 4 inches from the ground and sent to market in bunches. Usually, the cut ends sprouts again and bears new stems from the sides which can then be harvested again after few weeks.
In the stores, look for fresh, bright, crispy leaves with stout stalk. Avoid those with yellow discolored, sunken leaves. Whenever possible, choose this greens from the nearby organic farm in order to get maximum health benefits.
Once at home, collard greens should be cleaned as the same way as you do in any other greens like spinach. Wash the whole bunch in cold running water for few minutes till the dust, dirt rid off from the leaves and then rinse in salt water for about 30 minutes to kill any ova, cysts, and to rid off any residual pesticides.
Whenever possible, use collards while they are fresh. Collards have relatively good shelf-life, can be stored in refrigerator for up to 4 days.
In the stores, look for fresh, bright, crispy leaves with stout stalk. Avoid those with yellow discolored, sunken leaves. Whenever possible, choose this greens from the nearby organic farm in order to get maximum health benefits.
Once at home, collard greens should be cleaned as the same way as you do in any other greens like spinach. Wash the whole bunch in cold running water for few minutes till the dust, dirt rid off from the leaves and then rinse in salt water for about 30 minutes to kill any ova, cysts, and to rid off any residual pesticides.
Whenever possible, use collards while they are fresh. Collards have relatively good shelf-life, can be stored in refrigerator for up to 4 days.
Culinary uses
Both stalks and leaves are edible. Tough stalks and thick leaves are trimmed using paring knife. The leaves should be chopped in to smaller sections to aid quick cooking.
Extensive cooking may result in loss of some amount of vitamins like folates and vitamin-C.
Here are some preparation tips:
Extensive cooking may result in loss of some amount of vitamins like folates and vitamin-C.
Here are some preparation tips:
- Collard greens blend very nicely with either salads or with cooked meat or fish dishes.
- The fresh leaves can be also used as fresh juice along with fruit juice.
Safety profile
- Like other members of the brassica family, collards may contain goitrogens which may cause swelling of thyroid gland and therefore, should be avoided in individuals with thyroid dysfunction. However, it may be used liberally in healthy person.
- Should be used sparingly with people suffering from oxalate kidney stones.
- 100 g of raw collard greens provide more than 500 mcg of vitamin K well above daily recommended value; it is therefore, should be used cautiously in people taking anticoagulants like warferin.
The History of Collard Greens, a Popular Southern Delicacy
Collard greens are one of the oldest members of the cabbage family and are closely related to kale. They're available all year long, but their peak season is January through April.They've been eaten for centuries, even dating back to prehistoric times. Ancient Greeks grew kale along with collards, and the Romans grew several kinds of collards before the Christian era. It's thought that either the Romans or the Celts introduced the vegetable to Britain and France in the 4th century B.C.
With the arrival of the African slaves to the southern U.S. colonies came the Southern style of cooking collard greens. Like many foods that originated at the time, this way of cooking greens grew out of a need to provide food for their families and satisfy their hunger with the scraps that were thrown their way from the master's kitchen. They would be given ham hocks, pig's feet, and the tops of greens and would turn these leftovers into a meal that created the famous southern greens. But they would keep at least one tradition from Africa - drinking the juice, called pot likker, left over from cooking the greens.
Collard greens are quite unique to the southeastern U.S. region and have become a time-honored tradition in Southern kitchens and held an important place on the table for over a century. Down in the South, a large amount of greens served to the family is commonly called a mess o' greens, but the exact amount varies from family to family. The traditional way to cook them is to boil or simmer them slowly with salt pork or ham hock (and recently, smoked turkey rings has become a healthier alternative) to soften up the leaves and the bitter taste. The most common side to serve with collard greens are baked or fried corn bread, and some even like to put hot sauce on top of the greens for extra flavor.
There are some superstitious traditions associated with collard greens as well. Every New Year's Day those who believe in the tradition, or just like to play along, will serve up collard greens with black-eyed peas and hog jowl for a year of good luck and good finances. Others might hang a fresh collard leaf over their door to keep bad spirits away, and a fresh leaf on the forehead is said to promis a cure for a headache.
And if you're a true collard greens loving guy or gal, then your reaction to the smell of cooking collard greens will separate you from the non-eaters. People who aren't used to these vegetables will more than likely think they smell unpleasant, whereas Southerners who grew up on this vegetable are more to start watering at the mouth.
With the arrival of the African slaves to the southern U.S. colonies came the Southern style of cooking collard greens. Like many foods that originated at the time, this way of cooking greens grew out of a need to provide food for their families and satisfy their hunger with the scraps that were thrown their way from the master's kitchen. They would be given ham hocks, pig's feet, and the tops of greens and would turn these leftovers into a meal that created the famous southern greens. But they would keep at least one tradition from Africa - drinking the juice, called pot likker, left over from cooking the greens.
Collard greens are quite unique to the southeastern U.S. region and have become a time-honored tradition in Southern kitchens and held an important place on the table for over a century. Down in the South, a large amount of greens served to the family is commonly called a mess o' greens, but the exact amount varies from family to family. The traditional way to cook them is to boil or simmer them slowly with salt pork or ham hock (and recently, smoked turkey rings has become a healthier alternative) to soften up the leaves and the bitter taste. The most common side to serve with collard greens are baked or fried corn bread, and some even like to put hot sauce on top of the greens for extra flavor.
There are some superstitious traditions associated with collard greens as well. Every New Year's Day those who believe in the tradition, or just like to play along, will serve up collard greens with black-eyed peas and hog jowl for a year of good luck and good finances. Others might hang a fresh collard leaf over their door to keep bad spirits away, and a fresh leaf on the forehead is said to promis a cure for a headache.
And if you're a true collard greens loving guy or gal, then your reaction to the smell of cooking collard greens will separate you from the non-eaters. People who aren't used to these vegetables will more than likely think they smell unpleasant, whereas Southerners who grew up on this vegetable are more to start watering at the mouth.