Ode to Collards

These beautiful leaves are abundant in the winter months.

Collards are dark leafy greens that are part of the cruiciferous vegetable family. Although they are available year-round, they are at their best from January through April. Typically found in southern United States cooking, their popularity is spreading as people realize the wonderful health benefits they provide. (Plus they are delicious too!)

Collard greens are an excellent source of vitamins A and C, manganese, folate, dietary fiber and calcium. They are a powerhouse of many other nutrients such as omega-3-fatty acids, protein, and other vitamins and minerals. The collard’s phytonutrients have been scientifically proven to be involved in detoxifying our system and converted forms may be involved with containing cancer. One cup of boiled collard greens offers just 49 calories and over 100% RDA of Vitamin A and 5.3 % DV of zinc. These two in combination provide a huge immune boost. More than 5 grams of fiber and 226 mg calcium are two more excellent reasons to learn to cook these greens. Practical Tip: If you remember to enjoy at least 3 servings of leafy greens each day, you are much more likely to remember other things as well!

Collards can be enjoyed sautéed in a little olive oil and garlic, and can be added to soups, stews and pasta dishes. They become very soft when parboiled and can be used as a wrap for seafood, chicken, or dolmas.
Pasta with Sauteed Collard Greens and Pine Nuts

serves:  2                    prep time:  20 minutes                 

1 tablespoon olive oil
1 clove garlic, chopped
3-4 cups thinly sliced collard greens
Broth, if needed
1 cup cooked whole grain pasta (about 1/2 cup dry)
2 tablespoon pine nuts
1 generous tablespoon soft goat cheese
Optional: Parmesan cheese may be substituted for the goat cheese
Saute garlic in olive oil until fragrant about 30 seconds.  Don’t burn the garlic or it will become bitter. Add the collard greens and cook until tender. If the collards seem dry, add a small amount of broth into the vegetables. When they are cooked, mix greens into the pasta along with the pine nuts and cheese.

Calories: 149 per serving, 170 with either cheese

*A quick tip for preparing collards for cooking: after washing the leaves, hold the stem side up and wrap your hand around the base of the leaf. Slide your hand down the stem and strip the collards off of the stem. If you are cooking the stems and the leaves, be sure the start the stems first as they need more cooking time than the leaves do.

- Kim Fielding