subject: Do collard greens have nutritional value? [print this page] Do collard greens have nutritional value?
Except maybe in the the South, few people have adopted this very healthy, strapping green into their cooking repertoire. We've found very few recipes aside from the traditional southern "mess of greens": 1-3 hours of cooking ample quantities of collard greens in a large pot of water flavored with smoked ham or ham hock. Not a chore geared to busy people looking for a quick greens side dish for a dinner meal. Luckily, there are quick, easy, and low-fat ways to cook collards that taste great, too.
Find some smooth, green leaves without any yellowing or insect holes. Avoid wilted greens; they have already lost some flavor and vitality. Try to find young or small collard leaves. They will be more tender than large leaves.
Nutritionally, collards are a goldmine. According to the USDA Compensation of Foods, collard greens outrank broccoli, spinach, and mustard greens in nutritional value. A cruciferous, cancer-fighting vegetable along with kale and broccoli, collard greens are low in calories, high in fiber, and rich in betacarotene, vitamin C, calcium, and B vitamins.
Depending on the cooking method, collards can have a mil, likable taste though not as sweet as kale. There's no bitterness to them. We asked a longtime South Carolina collards grower to describe the taste of collards, and she had a hard time. "Hmm," she said. "I don't know; just say they taste good."
We find collard greens taste a little grassy to eat raw in a salad. Under cooking can also produce a grassy taste. Collard greens taste great simply prepared with olive oil and onions, leeks, or garlic. Strong flavorings such as hot pepper, ginger, curry vinegar, hot sauce, and bacon also enhance the flavor. Slivered collard greens taste good in soups and bean stews.
What is the best way to turn out delicious collard green? Surprisingly, not be steaming. We have found, through comparison tests, that steamed collard greens are hard to chew and almost unpalatable. Boiling them in a large pot of water, southern style turns out a limp mass of mild-tasting greens that have lost distinctive flavor. It is also time-consuming and makes for a greater loss of nutrients.
The method we prefer to use is quick-cooking in a small amount of water as a preliminary step before sauting. Bring about 2 cups of water to a boil in a skillet large enough for the greens to spread out. Add the chopped greens to the boiling water, cover, and cook on high "fast and furiously" for 8-10 minutes. Cooking greens quickly preserves nutrients, color, and taste. The cooked greens can then be drained (save the broth!) and sauted in a little oil with other vegetables and flavorings. The cooking broth is a delicious, nutritious beverage to enjoy while you finish cooking.
Alternatively, you can saut the collards. These greens may bechewier and stronger tasting than precooked collards, but slightly quicker to cook. Start with onions or leeks and garlic in a small amount of oil. Add the sliced collards and enough water to keep the greens from sticking to the pan and burning about cup per bunch. Cook the greens for the same amount of time, up to 10 minutes. This way saves the step of precooking.
