It’s collard greens season at Herb and Plow Farms, and that’s great news for our CSA group!! Not only are collard greens super nutritious, but they can be super delicious, so that makes them a win/win super food!! I did a little research on the benefits of adding collard greens to our diet and found more reasons than I can blog about to make them a regular part of our menus. Here’s just a few benefits & a recipe I found, but for more info, just google collard greens and see for yourself the greatness of this mighty green food :-))
- The cholesterol-lowering ability of collard greens may be the greatest of all commonly eaten cruciferous vegetables. In a recent study, steamed collard greens outshined steamed kale, mustard greens, broccoli, Brussels sprouts, and cabbage in terms of its ability to bind bile acids in the digestive tract. When this bile acid binding takes place, it is easier for the bile acids to be excreted from the body. Since bile acids are made from cholesterol, the net impact of this bile acid binding is a lowering of the body’s cholesterol level. It’s worth noting that steamed collards show much greater bile acid binding ability than raw collards.
- We get unique health benefits from collard greens in the form of cancer protection. The cancer-preventive properties of collard greens may be largely related to 4 specific glucosinolates found in this cruciferous vegetable: glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin. Each of these glucosinolates can be converted into an isothiocyanate (ITC) that helps lower our cancer risk by supporting our detox and anti-inflammatory systems.
Collard greens are a highly nutritious green rich in calcium that are a great addition to your Healthiest Way of Eating. Long popular in the southern states, you will find out why they are becoming increasingly popular throughout the rest of the U.S.
Healthy Steamed Collard Greens Recipe
|Prep and Cook Time: 5 minutesIngredients:
- Fill bottom of steamer with 2 inches of water.
- While steam is building up, slice collard greens leaves into 1/2-inch slices and cut again crosswise. Cut stems into 1/4-inch slices. Let both leaves and stems sit for at least 5 minutes to enhance their health-promoting properties.
- Press or chop garlic and let sit for at least 5 minutes to bring out more of its health-promoting properties.
- Steam collard greens for no more than 5 minutes.
- Transfer to a bowl. For more flavor, toss collard greens with the remaining ingredients and any of the optional ingredients you desire while they are still hot. (Mediterranean Dressing does not need to be made separately).
****I use a soy sauce alternative and pink salt
Another Great Recipe is for Sauteed Collard Greens
- 2 1/2 pounds collard greens
- 2 garlic cloves
- 1 tablespoon unsalted butter
- 1 tablespoon olive oil
- 1 teaspoon fresh lemon juice, or to taste
Remove and discard stems and center ribs of collard greens. Cut leaves into 1-inch pieces. In a kettle of boiling water cook collards 15 minutes and drain in a colander, pressing out excess liquid with back of a wooden spoon.
Mince garlic. In a 12-inch heavy skillet heat butter and oil over moderately high heat until foam subsides and stir in garlic, collards, and salt and pepper to taste. Sauté collard mixture, stirring, until heated through, about 5 minutes.
Drizzle collards with lemon juice and toss well.
****I use coconut oil
Until next time….. happy cooking!