Collards are native to the eastern Mediterranean region and Asia Minor. In approximately 400 B.C. they were brought to Britain and France by either the Romans or Celts. The first documentation of collard greens in America was in 1669 though it is possible they were present in the colonies at an even earlier date. Collard greens grow best in warm weather though they can withstand the cold temperatures of late autumn. Interestingly enough, the flavor of collard greens is enhanced by a light frost. | | | | Collard Greens | Serving Size: 1 cup
| Amount Per Serving | % Daily Value | | Calories 10 | | | Calories from Fat 0g | | | Total Fat 0g | 0% | | Saturated Fat 0g | 0% | | Sodium 5mg | 0% | | Total Carbohydrate 2g | 1% | | Dietary Fiber 1g | 4% | | Sugars 0g | | Protein 1g | | Vitamin A | 50% | | Vitamin C | 20% | | Calcium | 6% | | Iron | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. |
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Though available year-round, collard greens are at their peak from January through April. The best collards are found in crisp bunches with leaves still intact. Collards can also be found canned. Fresh collards should be stored in the crisper drawer of the refrigerator or in a plastic bag with holes in it. Prior to cleaning greens, any wilted or yellow leaves should be removed. Next, dunk greens into a bowl of tepid water a few times to clean. Drain and use a salad spinner to dry greens for use in salads. For use in cooking, it is not necessary to completely dry leaves. Traditionally, greens are boiled or simmered very slowly with a piece of ham hock for an extended period of time until they are quite soft. This softens the texture and decreases some of their bitter flavor. Greens can also be steamed, microwaved, added to soups, salads, stews, and other dishes. To decrease the bitterness of greens, blanch them in boiling water for approximately one minute prior to cooking (though this does diminish some if their nutritional value), the color, flavor and texture will be preserved. Greens can than be sautéed (do not use aluminum or iron pans), or added to various dishes during cooking. Include Cooking Greens in your 5 to 9 A Day Plan! - Chop cooking greens and add to salads.
- Stir-fry greens and add your favorite meat and
Seasonings. - Sliver greens and add them to broths, stews and soups — they are great for livening up the flavor of more mild vegetables.
- Chop cooked greens for use in stuffing, custards, and eye dishes.
- Combine chopped greens, pine nuts, and feta cheese with whole grain pasta drizzled with olive oil.
- Serve greens as a side dish. They can be served chilled with olive oil and lemon juice or sautéed with onions and garlic or other seasonings.
- Don’t forget to include greens with your New Year’s meal for good luck!
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Recipes
Poached Eggs with Collard Greens
Makes 4 servings
Each serving equals three 5 A Day servings Ingredients 5 cups chopped collard greens (stems removed)
1 medium onion cut in half and sliced thin
5 fresh shiitake mushrooms, sliced medium thick with stems removed
4 fresh free range chicken eggs
about 4 cups water
1 Tbsp apple cider vinegar, or any white wine vinegar
Dressing
1 Tbsp fresh lemon juice
1 Tbsp minced fresh ginger
2 large cloves garlic, pressed
1 Tbsp soy sauce
1 Tbsp extra virgin olive oil
salt and white pepper to taste over collard greens & shiitake mushrooms
Bring lightly salted water to a boil in a steamer. Rinse greens well, fold leaves in half and chop. Steam for about 7 minutes. Add mushrooms, onion and steam for another 5 minutes. While steaming greens, get ready for poaching by bringing water and vinegar to a fast simmer in a small, shallow pan. You can start on high heat, and once it comes to a boil, reduce heat to a simmer before adding eggs. Make sure there is enough water to cover eggs. Mix together lemon juice, ginger, garlic, soy sauce, olive oil, salt, and pepper in a small bowl. When greens are almost done, poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over. Press greens with the back of a spoon slightly to remove excess water. Remove vegetables from steamer and toss with dressing. Remove eggs from water with a slotted spoon and place on plate of tossed greens. Nutritional analysis per serving: Calories 321, Protein 22g, Fat 10g, Calories From Fat 28%, Cholesterol 212mg, Carbohydrates 36g, Fiber 9g, Sodium 354mg. |
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