When you think of collard greens what comes to mind? Southern soul food? BBQ joints? This popular side dish is a staple across the US, but it actually has roots in a different part of the world. They are actually native to the Mediterranean and was very popular with both the Romans and Greeks. They were then brought to the US through the African slave trade and the demand of spring greens by the Celtic and Germanic Southerns. For more on the history of collard greens, check out this blog.

Varieties

Collard greens are one of the non-head members of the cruciferous family (think brussel sprouts, broccoli, and cabbage) and are very closely related to kale (they share a botanical name).

Collard greens grow year round but Colorado is a great place to grow collard greens (bonus) because collards are at their peak of flavor during the cold months right after a frost.  The cold helps to develop the sweetness from these incredible greens.

How to Choose and Store

When shopping for collard greens look for firm fresh green leaves that have a vivid, deep green color. Also, look for smaller leaves as they tend to be more tender and have a milder smokey flavor profile. As with most greens, avoid any that show signs of yellowing or browning.

Proper storage is key to keeping the nutritional value of collard greens intact. They should be stored in a fridge in the coldest area (usually at the back) in a tightly wrapped plastic storage bag. Do not wash the greens prior to storage, as water will lead to spoilage. If stored properly, collard greens will last up to 5 days.

Nutrition

Collard Greens and other cruciferous vegetables contain high amounts of health promoting sulfur compounds such as glucosinolates and methyl cysteine sulfoxides which aide the liver’s ability in producing enzymes that neutralize many potentially toxic substances.  Collard greens also contain antioxidant compounds such as lutein and zeaxanthin (to name a few) that promote repair in the body.  Collard greens are one of the highest sources of plant based calcium too.

Collards are a great source of vitamin K, A, folate, and potassium.  They contain many other nutrients and are a good source of fiber, vitamin C and a decent source of magnesium, phosphorous and many amino acids (building blocks of proteins).  Other nutrients contained in these luscious leaves are:  omega-3 fatty acids, vitamin B-1 (thiamin), B-2 (fiboflavin), vitamin B-5 (panathenate), vitamin B-3 (niacin), iron, and sleep promoting tryptophan.

To bring out the health benefits try cutting into thin slices.  Myrosinase is an enzyme that is activated during the cutting process which breaks down the cell wall.  This enzyme converts plant nutrients into their active forms for maximum benefit.  Cooking will stop this enzymatic process so best that you cut and let sit 5-10 minutes before cooking.  You can also squeeze a little lemon or lime juice on the raw cut leaves to increase the myrosinase activity.

Energetics

Collard Greens are slightly warm in temperature and are sweet and slightly bitter in flavor. It helps to rejuvenate the liver by promoting the smooth flow of Liver Qi and nourishing Liver Yin and Blood.  Collard greens grow the best in spring, as the frost dissipates on the fields. Spring is the season associated with the Liver in TCM, so not only is Spring the best time to eat collard greens energetically, it’s also when the plant itself is at it’s best nutritionally.

Perfect Collard Green Steam

Ingredients

• Crush 2 cloves garlic, let sit for 10 minutes

• 1 lb Collard Greens, washed and thinly cut

• 1 small onion, cut in thin strips

• 1 tsp cooking oil

• 1 tsp. Black sesame seeds

• Roasted sesame oil, drizzle to taste

Preparation

Crush garlic and let sit.  Chop onion and sauté in oil.  Steam collard greens for 5 minutes and drain after cooking.  Add garlic to sautéd onion and cook 1 minute.  Add collards to onions.  Turn off heat.  Add black sesame seeds and drizzle roasted sesame oil.

Source

Mateljan, George. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan Foundation: Seattle, 2007. Print.

Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books: Berkeley, 1993. Print.