1 Cup Fresh Cooked Collards (from Fresh) provides only 56 calories, making it a healthy option for any meal. Whether eaten on its own, as a side dish, or incorporated into a recipe, collards offer numerous health benefits.

Nutritionally speaking, collards pack a punch. One cup contains almost 7 grams of protein, over 5 grams of fiber, and plenty of vitamins and minerals, including vitamins A, C, and K, calcium, and iron.

In this article, we'll explore the many ways you can incorporate collards into your diet, and how they can improve your overall health and wellbeing.

Nutritional Value of Cooked Collards

As mentioned previously, cooked collards are an excellent source of vitamins, minerals, and fiber. They are also low in calories and high in antioxidants, which can help reduce inflammation and improve heart health. Collards are also a good source of phytonutrients, which are essential plant compounds that help fight off illness and chronic disease. One of these compounds is sulforaphane, which has been shown to have anti-cancer properties. Overall, adding cooked collards to your diet can provide a range of health benefits, from improved digestion to reduced risk of chronic disease.

How to Cook Collards

Cooking collards is simple and easy. Start by washing the leaves thoroughly and removing any tough stems or ribs. Next, chop the leaves into bite-sized pieces and add them to a pot of salted, boiling water. Cook for 10-15 minutes or until tender. You can also sauté collards with garlic and olive oil, or add them to soups, stews, and stir-fries. The possibilities are endless!

Health Benefits of Collards

Collards are packed with nutrition, making them a nutritious addition to any meal. Some of the health benefits of collards include improved digestion, reduced inflammation, and lower risk of chronic disease. Studies have also suggested that consuming collards on a regular basis may help improve heart health, regulate blood sugar levels, and even lower the risk of certain types of cancer.

Collards in Southern Cuisine

Collards have long been a staple in Southern cuisine, where they are traditionally cooked with ham hocks or bacon to add flavor. However, you can also enjoy collards in vegetarian and vegan-friendly dishes, such as collard greens with black-eyed peas or a collard green salad with roasted sweet potatoes and pecans.

Collards in Vegan and Vegetarian Diets

Collards are an excellent addition to vegan and vegetarian diets, providing a good source of protein, fiber, and essential vitamins and minerals. They can be incorporated into a wide variety of dishes, including salads, wraps, stir-fries, and soups.

Collards as a Side Dish

Collards make a delicious and nutritious side dish, especially when combined with other veggies like roasted sweet potatoes or carrots. You can also add spices like smoked paprika or cumin to give the collards a little extra flavor.

Collards in Salads

Collard greens can be used in place of lettuce in salads for a healthy and flavorful twist. Simply chop the leaves into bite-sized pieces and toss with your favorite salad toppings, like cherry tomatoes, cucumbers, and avocado.

Collards in Soups

Collards add a nutritious and flavorful element to soups, stews, and chili. You can also make a simple collard green soup by sautéing chopped onion and garlic in olive oil, adding diced tomatoes and vegetable broth, then simmering with chopped collard greens for 20-30 minutes.

Collards in Stews

Collards can be added to stews and casseroles for a nutritious and tasty boost. Try adding them to a vegetable curry or a beef stew for a flavor-packed one-pot meal.

Collards in Stir-Fries

Collards make a great addition to stir-fries, providing a nutritious base for a range of veggies and proteins. Try sautéing collard greens with tofu or chicken, then adding in your favorite stir-fry veggies like bell peppers and snow peas.