Collard greens are a nutrient-rich vegetable that is commonly used in southern cuisine. They are packed with vitamins and minerals, and are a great addition to any healthy diet. Just 2 1/2 cups (85 g) of shredded collards contains just 25 calories, making it a low-calorie, high-nutrient option.
In addition to being low in calories, collards are also high in fiber, vitamin C, vitamin K, and calcium. They are also a good source of iron and folate. Incorporating collards into your diet can lead to a wide range of health benefits, such as improved digestion, lower blood pressure, and reduced risk of some types of cancer.
In this article, we'll explore some practical tips and strategies for incorporating shredded collards into your meals, as well as the nutritional values and benefits of this leafy green.
Collard Greens Nutrition Facts
One serving of collard greens (2 1/2 cups or 85 g) contains: - 25 calories - 2.7 g of protein
- 5.1 g of carbohydrates
- 2.6 g of fiber
- 0.3 g of fat
Health Benefits of Collards
There are numerous health benefits associated with consuming collard greens: - The high fiber content can improve digestion and reduce constipation. - The antioxidants and anti-inflammatory compounds in collards can reduce inflammation throughout the body, which may help reduce the risk of chronic diseases such as heart disease and arthritis.
Collard Greens Nutritional Values
Collard greens are incredibly nutrient-dense. Here are some of the key nutritional values for this leafy green, per 2 1/2 cups (85 g): - Vitamin C: 58% of your daily value - Vitamin K: 570% of your daily value
- Calcium: 9% of your daily value
- Iron: 5% of your daily value
- Folate: 5% of your daily value
What are Shredded Collards?
Shredded collards are simply collard greens that have been sliced into thin strips. This makes them easy to use in a wide range of recipes, from salads to stir-fries. - Shredded collards can be made using fresh or frozen collard greens. - They can be eaten raw or cooked, depending on the recipe.
How Many Calories are in Shredded Collards?
Shredded collards are a low-calorie option that can be used in a wide range of recipes. Here's how many calories they contain per 2 1/2 cups (85 g): - 25 calories - 2.7 g of protein
- 5.1 g of carbohydrates
- 2.6 g of fiber
- 0.3 g of fat
How to Cook Shredded Collards?
Shredded collards can be eaten raw or cooked, depending on the recipe. Here are a few cooking tips and ideas to get you started: - Saute shredded collards with garlic and olive oil for a simple and flavorful side dish. - Add shredded collards to soups and stews for an extra boost of nutrients and fiber.
Shredded Collards Recipe Ideas
Here are a few creative recipe ideas that use shredded collards: - Collard Green and Black Bean Quesadillas: Layer shredded collards, black beans, and cheese between tortillas for a nutritious and delicious twist on classic quesadillas. - Collard Green and Sweet Potato Curry: Combine shredded collards with sweet potatoes, chickpeas, and curry spices for a flavorful and satisfying vegetarian meal.
Collard Greens vs. Other Greens
While all leafy greens are nutritious, collard greens offer a unique blend of vitamins and minerals. Here's how collards compare to other types of greens: - Spinach: Spinach is a good source of iron and folate, but it has fewer vitamins than collards. - Kale: Kale is a good source of vitamin C and calcium, but it has fewer anti-inflammatory compounds than collards.
How to Store Shredded Collards?
To keep shredded collards fresh, it's important to store them properly. Here are a few tips: - Store fresh collards in a plastic bag in the refrigerator. They should keep for up to a week. - Freeze leftover collards in a freezer bag or container. They can be stored for up to 8 months.
Shredded Collards Serving Size
The recommended serving size for shredded collards is 2 1/2 cups (85 g). This amount contains just 25 calories, making it a great low-calorie, high-nutrient option for meals and snacks.
Eating collards can be a delicious way to add some essential vitamins and minerals to your diet, as well as provide a wide range of health benefits.
5 FAQ About Shredded Collards
1. What are Shredded Collards?
Shredded Collards are raw Collard Greens that have been shredded into small pieces, resembling grated cheese. They are often used as a healthy and low-calorie alternative to pasta, rice, and other starchy foods.
2. How many calories are in Shredded Collards?
One cup (85g) of Shredded Collards contains only 25 calories, which makes it an excellent addition to any low-calorie diet plan. They are also a great source of vitamins A, C, and K, as well as calcium and iron.
3. How do you cook Shredded Collards?
Shredded Collards can be steamed, stir-fried, or blanched. They cook quickly and can be added to a wide range of dishes. To prepare them, simply wash and dry the Collard Greens, trim off the ends and any tough stems, and shred them into small pieces with a sharp knife or a food processor.
4. What are the health benefits of Shredded Collards?
Shredded Collards are a low-calorie and nutrient-dense food that is high in fiber, antioxidants, and anti-inflammatory compounds. They may help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. They are also a great source of vitamin K, which helps to promote bone health and may reduce the risk of osteoporosis.
5. How can Shredded Collards be used in recipes?
Shredded Collards can be used as a healthy substitute for pasta, rice, or other starchy foods in recipes such as salads, stir-fries, soups, and casseroles. They can also be used as a nutritious and low-calorie topping for pizza or sandwiches.