Start Cooking Healthy Collards for Your Bariatric Diet

The 411 on Collard Greens

Start Cooking Some Collards

Collard greens are in season for a large part of the year- spring, fall, and winter, but tend to taste better in the colder months. They provide fiber, vitamin A, vitamin C, potassium, folate, iron and calcium. In addition, they have cancer preventive phytonutrients.

When shopping, look for crisp deep green leaves. Keep them whole in the fridge wrapped in a damp paper towel.. Do not wash until ready to use. One pound of raw collards will cook down to about 1 cup.

Ways to Enjoy Collard Greens:

  • Add to smoothie
  • Used in an omelet
  • Chop them up for a salad base
  • Incorporate greens into chili or soup
  • Blend greens into a pesto sauce
  • Mix into a casserole
  • Add to a stir-fry
  • Roll up in a wrap or use the collard leaves as the wrap itself

To purchase fresh, local greens, find a farmer near you- https://georgiagrown.com/find-georgia-grown/fruits-vegetables/greens-kale-turnip-mustard/

For some New Year’s Luck, Try this Black-Eyed Peas and Collard Green Soup Recipe:

Ingredients

  • 1 tablespoon vegetable oil
  • 1 medium onion, chopped
  • 1/8 teaspoon garlic powder
  • 1/4 pound deli ham, sliced (4 ounces)
  • 3 cups collard greens, stems removed and chopped (1/2 pound)
  • 1 can (14.5 oz) broth (fat-free, low sodium chicken or vegetable)
  • 2 cans black-eyed peas, drained and rinsed (or 4 cups)
  • salt and pepper to taste
  • 2 teaspoons apple cider vinegar

Directions

  1. Wash the collard greens. First, remove any damaged outer leaves. Fill a large bowl with cold water, and dunk the greens. Swish them around for a few minutes to help loosen any dirt on the leaves. Pour out the dirty water and fill the bowl with clean water. Swish the leaves under the clean water again to remove any additional dirt. Continue this process until the water in the bowl remains clear. To cut collard greens, fold each leaf in half with the stem at the fold crease. Either cut or tear the stem off. Stack several leaves on top of each other and roll the leaves up. Cut the roll of leaves into 1 inch-thick pieces.
  2. Drain and rinse the black-eyed peas.
  3. Collect, chop, dice, and measure all ingredients before starting to prepare the recipe.
  4. Place oil, onion, garlic, and ham in a large pot with a lid over medium heat. Stir occasionally until the onion is clear, about 3 to 5 minutes.
  5. Add collard greens and broth to the pot.
  6. Cover and simmer for about 20 minutes until the collard greens are tender.
  7. Place half of the black-eyed peas in a small bowl, and mash with a fork. Stir the mashed and whole peas into the soup. Simmer for another 5 minutes.
  8. Taste, and add a small amount of salt and black pepper if desired.
  9. Stir in vinegar just before serving.
  10. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

Recipe courtesy of MyPlate Kitchen- https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/black-eyed-pea-and-collard-greens-soup

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