Collard Greens
Description
Collard greens, known simply as 'collards,' are a leafy green vegetable that is commonly eaten in the Southern United States, parts of Africa, and Brazil, but also found in dishes around the world. They belong to the Brassica family, alongside kale, Brussels sprouts, and broccoli. Collards are known for their large, dark-colored, edible leaves, and robust flavor, which can withstand longer cooking times without losing texture.
Common uses
Collard greens are often used in soups, stews, and as a stand-alone side dish. They can be served raw in salads or sandwiches, or cooked in various ways.
Nutritional value
Calories
Collard greens are low in calories, with about 30 calories per 100 grams (3.5 ounces) or roughly 11 calories per cup (36 grams).
Protein
They contain about 3 grams of protein per 100 grams (3.5 ounces).
Fat
Fat content in collard greens is minimal, with less than 1 gram per 100 grams (3.5 ounces).
Carbohydrates
Collard greens have about 6 grams of carbohydrates per 100 grams (3.5 ounces), which includes 4 grams of dietary fiber.
Vitamins
They are an excellent source of vitamins A, C, and K, as well as folate.
Minerals
Collard greens are rich in minerals such as calcium, iron, magnesium, and potassium.
Health benefits
Collard greens are associated with numerous health benefits, including anti-inflammatory properties, improved digestion due to high fiber content, and supporting bone health with high levels of calcium and vitamin K.
Potential risks
As with other cruciferous vegetables, collard greens contain goitrogens, which may interfere with thyroid function if consumed in very large amounts. However, cooking reduces this effect.
Common recipes
Collard greens are a key ingredient in Southern soul food recipes, such as collard greens with ham hocks, as well as in Brazilian and East African cuisine.
Cooking methods
They can be sautéed, boiled, steamed, braised, or added to a slow-cooker dish.
Pairing with other ingredients
Collard greens pair well with fatty meats, smoked flavors, legumes, and grains like cornbread or rice.
Summary
Collard greens are a nutrient-dense leafy green vegetable with a long history and a staple in various cuisines. Their versatility in the kitchen allows them to be featured in numerous dishes worldwide. With an array of health benefits and the ability to be prepared in many cooking styles, collard greens are a valuable ingredient for both their nutritional content and their culinary adaptability.