Collard Greens


IMG_1912Wonderfully nutritious collard leaves are very low in calories (provide only 30 calories per 100 g) and contain no cholesterol. However, its green leaves contain a very good amount of soluble and insoluble dietary fiber that helps control LDL cholesterol levels and offer protection against hemorrhoids, constipation as well as colon cancer diseases.

Widely considered to be wholesome foods, collards are rich in invaluable sources of phyto-nutrients with potent anti-cancer properties, such as di-indolyl-methane (DIM) and sulforaphane that have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer-cell growth inhibition and cytotoxic effects on cancer cells.

Di-indolyl-methane has also found to be effective immune modulator, anti-bacterial and anti-viral properties by potentiating Interferon-gamma receptors.

The leaves are also an excellent source of folates, provides about 166 µg or 41.5% of RDA. Folates are important in DNA synthesis and when given during the peri-conception period can prevent neural tube defects in the baby.

Fresh collard leaves are also rich in vitamin-C, provides about 59% of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant that offers protection against free radical injury and flu-like viral infections.

Collard greens are an excellent source of vitamin-A (222% of RDA per 100 g) and carotenoid anti-oxidants such as lutein, carotenes, zea-xanthin, crypto-xanthin, etc. These compounds are scientifically found to have antioxidant properties. Vitamin A also required maintaining healthy mucus membranes and skin and is also essential for healthy vision. Consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

This leafy vegetable contains amazingly high levels of vitamin-K, provides staggering 426% of recommended daily levels per 100 leaves. Vitamin K has a potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has the beneficial effect in Alzheimer’s disease patients by limiting neuronal damage in their brain.

Collards are rich in many vital B-complex groups of minerals such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and riboflavin.

Further, the leaves and stems are good in minerals like iron, calcium, copper, manganese, selenium

Wash and trim greens

Add water to cover  greens and about 3 to 4 inches over

Add a ham hock or bacon  to pot

salt to taste

Bring to a boil and when the green are wilted down add salt and cover. Turn heat down and let cook until  desired tenderness

Make a skillet of corn bread and enjoy. Some people like to add garlic , onions peppers and other spices, My family likes them cooked the old fashion way and  each one uses what they want on it. some just like a little vinegar. I do serve boiled eggs cut in half and place around the side of bowl. That is how my grandmother made them. Hope you will try these without covering up the flavor of the greens and tell me how you like them, right now they are smelling so good I can hardly wait..

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