What to do with Collard Greens
By admin on Jul 8, 2010 in Health and Fitness
Diabetes prevention and management are far easier when we eat plenty of fresh veggies. And leafy greens lead the pack with their high protein content (overall protein is low because they’re so low in calories, but if you eat a lot of them — at 20% of calories, the protein adds up), as well as their high absorbable calcium, iron, fiber, vitamins A and C, and disease-fighting phytochemical makeup. Not to mention they’re anti-inflammatory and have a very low glycemic index.
No longer just a southern tradition, collards are a favorite leafy green due to their mild flavor and versatility, and I like them because they’re easy to wash and work with. They’re available year-round. Look for dark-green, healthy-looking leaves free of wrinkles and sagging. Store them in a plastic bag in the crisper, or cook and freeze for later. If you like to garden, now is a great time to plant seeds or seedlings — expect a harvest in late fall. If you prefer the convenience of veggies that are ready-to-go, look for Glory Greens — they sell chopped, prewashed collards, so all you have to do is open the bag and use in your recipe.
Here are some quick, easy, and tasty ways to incorporate collards into your diet:
1. Swap out the carbs in sandwiches and wraps. Busy folks often become over-dependent on breads, pitas, and wraps for afternoon and evening meals. Instead of the bread, try large, whole, steamed or boiled collards. Place a whole, cooked leaf flat down, spoon on the filling, fold in the sides, and roll up like a fat cigar (think sushi), or fold like a pocket. Need filling ideas?
- mashed beans, avocado, and tomato salsa
- cooked quinoa or other whole grain, chopped veggies, and oil/vinegar
- tuna/chicken//tofu salad with shredded carrots
- seasoned and cooked meat/poultry/veggie strips, shredded cheese, and chopped lettuce
- hummus, sliced tomato, and cumin powder
2. Simply steamed and sprinkled. One of my favorite ways to serve collards is chopped, steamed or boiled until tender, drained, and sprinkled with low-sodium soy sauce and toasted sesame oil. It tastes rich and complex, but is deceptively easy. (For an Italian variation, use a fruity extra-virgin olive oil, balsamic glaze, and a touch of lemon for sprinkling.)
3. More, please. Try this easy one: toss chopped, cooked collard greens with your favorite BBQ sauce (watch your overall meal carbs, because the sauce can have a lot of sugar — or, make your own low sugar variety). Alternatively, use your favorite jarred curry or other ready-to-use sauce.
4. Shred instead. Pass raw collards through a shredder (most food processors have a shredder blade) or chop finely, and toss into your favorite salad, or add to soups, scrambled eggs/tofu, stir-fries, pizzas, sandwiches, casseroles, gratins, tacos/burritos, stews — really the possibilities are endless.
5. Add to your fruit smoothie. My favorite green smoothie recipe features a frozen banana, frozen or fresh berries and cherries and other fruits, rice milk (any milk will do), ground flax seeds, and a few chopped raw collard greens. Your beverage will have a green tinge but you won’t taste the veggie.
Credits to:Nutrition Data: Diabetes