Food of the Week Collard Greens

Food of the Week

Collards are among the many powerhouse vegetables in the cruciferous family of greens.

This mighty green provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system.

The dark leaf contains antioxidant-rich greens contain phenols, polyphenols, and conventional antioxidant nutrients like vitamins C and E.

Not only do Collards have vitamins, but also realm of phytonutrients. Caffeic acid, ferulic acid, quercetin, and kaempferol are among the key antioxidant phytonutrients provided by collard greens. This broad spectrum antioxidant support helps lower the risk of oxidative stress in our cells

Collard greens, in both raw and cooked form, have been shown to provide cholesterol-lowering benefits. However, a recent study has shown that the cholesterol-lowering ability of raw collard greens improves when they are steamed.

Collard greens are a very good source of vitamins B2, B6, and choline, and a good source of vitamins B1, B3, folate, and pantothenic acid.

One cup of Collard Greens provides 62 calories, 10.73g carbs, 7.6g fiber, 1.37g fat, 5.15g protein.

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Fun Fact ~Collard greens is also known as “non-heading cabbage” or “tree-cabbage” due to cabbage-like leaves that resemble a crown on top of the stem after removal of the leaves from the bottom part of the stem.

Tender Spring Greens
Regardless of your eating plan, there’s always a place for ample servings of dark, leafy greens. This nutritious dish is filled with fiber, folate, carotenoids, iron, calcium, and vitamins K and C. While most collard greens recipes involve bacon and lots of fat, this recipe is lightened up with a couple of slices of ham and just a touch of olive oil.

Servings: 4

Courtesy of

Here’s what you need…

  • 1 Tablespoon olive oil
  • 1 teaspoon minced garlic
  • 2 slices ham, diced
  • 8 cups chopped, destemmed collards
  • 1 cup broth


  1. Place a large skillet over medium high heat. Add the olive oil and the garlic. Sauté until the garlic is golden. Add the ham and cook for 2 minute, stirring often.
  2. Add the collards and broth and cover with a lid for 4 minutes, until wilted. Remove the lid and stir. Reduce the heat to low and continue to cook uncovered, stirring occasionally, until very tender. Enjoy!

Nutritional Analysis: One serving equals: 85 calories, 5g fat, 5g carbohydrate, 388mg sodium, 0g sugar, 3g fiber, and 6g protein.

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