All About Collard Greens

Collard greens may lack the social media fame of their close relative kale, but collards are beloved by cooks who appreciate affordable, delicious and nutritious greens. The official state vegetable of South Carolina, collards originated in the Eastern Mediterranean region, dating back 2,000 years to Greek and Roman gardens. In the 17th century, British settlers brought collard seeds to the colonies where laborers, primarily enslaved Africans, embraced and positioned them to become a valued and traditional vegetable of the South, and a soul food staple.

Nutritionally Speaking

One cup of fresh cooked collard greens contains about 62 calories, 8 grams of dietary fiber and 5 grams of protein. This portion is an excellent source of calcium and vitamins C and K, and a good source of riboflavin and vitamin B6.

While cooking collards, the bitter, strong flavors and odors result from compounds such as glucosinolates. These nitrogen- and sulfur-containing compounds break down during food preparation, chewing and digestion into indoles and isothiocyanates, such as sulforaphane. Emerging research suggest these may have anti-cancer properties.

Like other cruciferous vegetables, collards contain compounds that may affect iodine levels and thyroid health in individuals with less than optimal iodine intake or with an existing thyroid condition. Foods high in vitamin K, such as collards, also can change how well certain medications, like warfarin, work when consumed in large quantities or if intake changes suddenly.

Growing

Grown in a rosette of leaves radiating from the center, collard varieties range from bright green to gray-blue-green and sprout paddle-shaped leaves with smooth or ruffled edges.

The taste and texture of collards, like other greens, vary by climate and harvest time. In late winter and early spring, their thick leaves soften, and sharp grassy flavors turn sweeter and less bitter.

Availability

Collard greens are available year-round at grocery stores and farmers markets.

Purchasing

Fresh collard greens are available in bunches in the produce section, close to other greens like kale or Swiss chard. Look for dark green leaves, avoiding those with yellow, brown, spotted or wilted leaves.

Bagged fresh chopped collard greens are a convenience food and cut down on prep time — just tear open the bag and it’s recipe-ready. Frozen and canned collard greens are also available at many grocery stores.

Storing

If storing for later use, wrap fresh collard greens in slightly damp paper towels and a large plastic bag to maintain quality in the refrigerator for three to five days. Fresh chopped collard greens in a bag typically keep three to five days.

Preparing

Collard greens can be sandy, so rinse them well just before cooking and then dry the leaves. For salads and slaws, stack de-stemmed leaves and slice in thin strips perpendicular to the veins to minimize tough texture.

Sautéing and blanching maintain collards’ green color and slightly chewy texture. Remove tough stems, chop and sauté separate from the leaves or toss in soups or stews. To blanch, cook whole de-stemmed leaves in simmering water for up to three minutes, then cool in an ice bath. Stuff the leaves and cook like cabbage rolls or slice thin and add to the final stages of cooked dishes.

Using

Because collard greens and kale can be prepared using the same methods, try collards in smoothies, salads, dips, soups, casseroles and as chips. To embrace classic Southern collards, braise or stew them with aromatic vegetables and meats such as ham hocks or bacon. Strain the savory liquids for potlikker, a greenish-gray juice containing nutrients from collards, to use as soup stock or for flavoring rice and vegetables.

Collards’ Mediterranean heritage appears in savory pies from Greece, Southern France and Italy and in caldo verde, a popular Portuguese soup. This vegetable also integrates well with spices and ingredients of South Asia, Africa and India. In South America, collard dishes often include smoked meats. Pickle collard greens or toss leaves into a blender with basil for collard pesto.

This information originally appeared in Food & Nutrition Magazine^®, published by the Academy of Nutrition and Dietetics.