With spring just around the corner, it might be the time to energize and eat healthy. Can you and your family get in the Irish spirit and try a new dark green leafy vegetable, like collard greens?
Collard greens is a great leafy green vegetable to start with. They are the oldest form of cabbage and eaten more frequently in the south as well as Africa, Asia, Latin and South America. Collards are available in our stores as well.
The English word for collards is “colewort,” meaning “cabbage plant.” They do have a mild, cabbage-like flavor, but they also have a smoky undertone.
To be healthy, women need to consume two and 1/2 cups of vegetables a day, while men need three cups.
The United States Department of agriculture dietary guidelines go one step further, encouraging both adults and children to eat a variety of dark green vegetables, including dark leafy greens.
Over the course of one week, adults should eat one and 1/2 cups. Children ages four to eight should eat one cup and children ages two to three should eat 1/2 cup. Examples of dark green and dark leafy greens are kale, spinach, Swiss chard, bok choy, broccoli and romaine lettuce.
Why eat one and 1/2 cups a week? Dark leafy greens like collards are high in Vitamin A, C, K, calcium and lutein. Collards have less oxalates than spinach, which can sometimes bind to iron and calcium and make them harder to absorb. Lutein is important for good eye health and it’s best from food, not a supplement.
Collard greens are economical to buy and last a long time in the refrigerator. They keep well in plastic bags for up to five days. They should be washed just before using. Here are some easy ways to include them in your meals.
Add chopped collard greens to any kind of cooked noodle. Five minutes before pasta is done, add chopped collards, drain and season with a small amount of olive oil and garlic.
Alternatively, try serving stir fried greens with fried eggs, mix them into scrambled eggs or fold them into an omelet.
Here is a recipe for a one-pot meal. The collards cook down to a smaller amount.
Smothered Greens
3 cups water
1/4 pound turkey breast, smoked, skinless
1 teaspoon pepper flakes
1/4 teaspoon cloves (ground)
2 garlic cloves (crushed)
1/2 teaspoon thyme
1 teaspoon ginger (ground)
1/2 cup onion (chopped)
14 cups mustard greens or turnip, collard and kale, or mixture (2 pounds)
Place all ingredients except greens into a large saucepan and bring to a boil. Prepare greens by washing thoroughly and removing stems. Tear or slice leaves into bite-size pieces. Add greens to turkey stock. Cook 20 to 30 minutes until tender. Enjoy!
