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Collards

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Preparation, uses, and tips

Clean collard leaves thoroughly before cooking by dunking each leaf into a bowl of fresh water several times. Then rinse under running water. The stalks are generally too tough to eat, so leaves should be stripped from the stalks and torn into small pieces before cooking. Steaming is not the best way to cook collards because it gives them a somewhat tough texture.

Serve collards with beans—especially black-eyed peas for a very traditional southern meal—or add them to soups and stews. Good seasonings for collards include garlic, fresh ginger, dill, parsley, hot sauce, cinnamon, hot peppers, vinegar, and curry.

To boil or simmer

Traditionally, collards are cooked with bacon or salt pork, although health-conscious cooks have developed many new recipes that are lower in saturated fat. Collards are often simmered for several hours, which produces a very tender vegetable. For faster preparation, they can be boiled in water or broth for 15 to 30 minutes, which yields a slightly firmer texture.

To sauté

Simmer collards first in a small amount of water for 10 minutes. Then drain them and sauté in olive oil with herbs or spices until tender, about 10 minutes. In parts of Africa, collards are often cooked with hot peppers and other spices.

To microwave

Place the collards, with just the water clinging to the leaves, in a covered dish. Cook on high until tender, about 7 to 10 minutes. Stir after about 4 minutes. Let stand, covered, for about 2 minutes before serving.

Buying and storing tips

Collards are usually sold as a loose bunch of leaves. Look for leaves that are on the small side, since these will be more tender. Avoid leaves that are yellowed or withered or that have insect holes.

Wrap collards in a damp paper towel and store in a perforated plastic bag. If fresh, they will keep for up to a week.

Varieties

Collards are available fresh or frozen.

Nutrition Highlights

Collards (chopped, raw), 1 cup (186g)
Calories: 11
Protein: 0.88g
Carbohydrate: 2.05g
Total Fat: 0.15g
Fiber: 1.23g

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.




*The information in this newsletter is for educational use only. Do not attempt to self-diagnose or treat any condition. Please consult your healthcare practitioner if you believe you may have any of the signs or symptoms discussed above before using any of the nutrients discussed.

You should also consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.
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