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| Image of Collard Greens |
Collard Green Overview
Collard Green is a vegetable that is closely related to kale, cabbage and broccoli. IN East Africa this vegetable is called Sukuma and in India it is called Haakh (Khasmir). This solar vegetable is a staple vegetable in Southern US cuisine and is often prepared with various other vegetables such as spinach, radishes or mustard greens. Not only in the US, in Brazil and Portugal this vegetable is an accompaniment to fish and meat dishes and is a standard side dish for Feijoada.
Shape and Taste
Collard greens have wide, long leaves with pointed tips. The leaves are usually dark green and have a slightly thick texture. These vegetables often have fairly obvious veins, giving their leaves a distinctive structure.
The taste of mustard greens generally has a slightly bitter taste with a touch of natural sweetness. This bitterness can be reduced when these vegetables are cooked properly. Mustard greens can also have a mild cabbage flavor. The taste can vary depending on how you cook it and what spices you add.
Nutrition, Benefits adn Effect Consumtion Collard Green
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| Image Illustration Collard greens in the Labour |
Collard Green Nutrition
Water 1 : 90.18 g
Energy : 33 kcal / 137 kJ
Protein 1 : 2.71 g
Total lipid (fat) 1 : 0.72 g
Ash 1 : 0.73 g
Carbohydrate, by difference : 5.65 g
Fiber, total dietary 1 : 4 g
Sugars, total : 0.4 g
Cholesterol : 0 mg
Vitamins :
- Vitamin A, RAE : 380 µg
- Vitamin A, IU : 7600 IU
- Vitamin B-6 : 0.128 mg
- Vitamin C, total ascorbic acid : 18.2 mg
- Vitamin E (alpha-tocopherol) : 0.88 mg
- Thiamin : 0.04 mg
- Riboflavin : 0.106 mg
- Niacin : 0.575 mg
- Pantothenic acid : 0.218 mg
- Folate, total 1 : 16 µg
- Folate, food 1 : 16 µg
- Folate, DFE : 16 µg
- Choline, total : 38.4 mg
- Betaine : 0.2 mg
- Carotene, beta 1, 2 : 4513 µg
- Carotene, alpha 1 : 68 µg
- Cryptoxanthin, beta 1 : 26 µg
- Lutein + zeaxanthin 1 : 6197 µg
- Vitamin K (phylloquinone) 1 : 406.6 µg
Minerals :
- Calcium, Ca 1 : 141 mg
- Iron, Fe 1 : 1.13 mg
- Magnesium, Mg 1 : 21 mg
- Phosphorus, P 1 : 32 mg
- Potassium, K 1 : 117 mg
- Sodium, Na 1 : 15 mg
- Zinc, Zn 1 : 0.23 mg
- Copper, Cu 1 : 0.051 mg
- Manganese, Mn 1 : 0.51 mg
- Selenium, Se : 0.5 µg
Lipids :
- Fatty acids, total saturated : 0.047 g
- Fatty acids, total monounsaturated : 0.026 g
- Fatty acids, total polyunsaturated : 0.173 g
Amino Acids :
- Tryptophan : 0.027 g
- Threonine : 0.074 g
- Isoleucine : 0.086 g
- Leucine : 0.13 g
- Lysine : 0.101 g
- Methionine : 0.028 g
- Cystine : 0.022 g
- Phenylalanine : 0.075 g
- Tyrosine : 0.056 g
- Valine : 0.104 g
- Arginine : 0.108 g
- Histidine : 0.04 g
- Alanine : 0.09 g
- Aspartic acid : 0.161 g
- Glutamic acid : 0.176 g
- Glycine : 0.081 g
- Proline : 0.09 g
- Serine : 0.067 g
Benefits of Collard Green for Our Body's Health
- 1. Nutrient-rich: Collard greens contain many important vitamins and minerals, including vitamin A, vitamin C, vitamin K, vitamin B-9 (folic acid), calcium, and iron. These vitamins and minerals are important for healthy bones, skin, vision, immune system, and metabolic processes.
- 2. Source of fiber: Collard greens contain high levels of dietary fiber, both soluble and insoluble fiber. Fiber helps maintain digestive health by improving bowel movements and preventing constipation. Fiber can also help control blood sugar and cholesterol levels in the blood.
- 3. Antioxidants: Collard greens contain antioxidants, including beta-carotene, flavonoids, and polyphenols. Antioxidants help fight free radicals in the body that can cause cell damage and contribute to degenerative diseases such as cancer, heart disease, and premature aging.
- 4. Supports heart health: The fiber, antioxidants and other nutrients in collard greens can help maintain heart health. Fiber helps reduce cholesterol levels in the blood, while antioxidants help protect blood vessels from damage and inflammation.
- 5. Supports bone health: Collard greens are rich in vitamin K, calcium, and magnesium, all of which are important for bone health. Vitamin K helps in the formation and maintenance of bones, while calcium and magnesium are necessary for good bone density.
- 6. Reduces the risk of chronic diseases: Regular consumption of collard greens can help reduce the risk of various chronic diseases, including obesity, type 2 diabetes, heart disease, and cancer.
Effect Consumtion
Someone with special conditions
Someone with certain conditions or allergic reactions may need to avoid consuming collard greens. Some conditions or situations that may make someone need to avoid this vegetable include:
- 1. Allergies: A person who has allergies to cruciferous vegetables, such as cabbage, broccoli, or cauliflower, may also react to collard greens. Allergic reactions can include itching, swelling, skin rashes, shortness of breath, or even anaphylactic reactions in severe cases.
- 2. Digestive Issues: Collard greens contain a compound called sulforaphane, which can cause gas and bloating in some people. People with certain digestive sensitivities, such as irritable bowel syndrome or appendicitis syndrome, may need to limit or avoid consumption of collard greens.
- 3. Drug interactions: People who are taking certain medications, especially blood thinners or medications that affect blood clotting, may need to limit consumption of collard greens due to their high vitamin K content. Vitamin K may affect the effectiveness of these medications.
Excessive consumption of collard greens
Excessive consumption of collard greens can also have several negative effects, including:
- 1. Risk of hypervitaminosis: Collard greens are rich in several vitamins, such as vitamin A and vitamin K. Consuming too much vitamin A can cause hypervitaminosis A, which can cause symptoms such as nausea, vomiting, headaches, or even liver damage. Taking too much vitamin K can also be risky for people on blood thinners, because it can affect blood clotting.
- 2. Indigestion: Consuming excessive amounts of collard greens can cause digestive disorders, such as gas, bloating, or diarrhea, especially in people who have certain digestive sensitivities.
- 3. Effects of oxalates: Collard greens contain oxalates, which can form kidney stones in some people who are prone to this condition. People who have a history of kidney stones may need to limit their oxalate consumption.
As with other foods, it is important to consume collard greens in moderation and balance in the context of a healthy, varied diet. If you have any concerns or health conditions, it is important to consult a health professional before making significant changes to your diet.
Collard Green Culinary
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| Healthy Lifestyle with Collard greens |
Various Collard greens Dishes
Collard greens are a versatile ingredient and can be used in a variety of dishes. Here are some dishes that use collard greens as the main ingredient:
- 1. Stew Collard Greens: Collard greens can be boiled as a main vegetable or as part of a mix of boiled vegetables. Typically, collard greens are blanched with a little salt and other seasonings to add flavor. Boiled collard greens can be served as a side dish or used as an ingredient in soup.
- 2. Sauté Collard Greens: Collard greens can also be stir-fried with onions, garlic, and other spices to make a delicious dish. These sautéed collard greens can be served as a healthy side dish or as a topping for bread, pasta, or rice.
- 3. Collard Greens Salad: Fresh collard greens leaves can be cut thinly and used as the base of a salad. Collard greens salad is usually served with a fresh dressing, such as lemon vinaigrette or balsamic vinaigrette, and can be topped with various additions, such as cherry tomatoes, nuts, or pieces of fruit.
- 4. Collard Greens Wraps: Collard greens can be used as a substitute for tortillas in making healthy, low-carb wraps. The large leaves of collard greens can be filled with a variety of ingredients, such as grilled meat, hummus, vegetables, and cheese, to create a delicious and nutritious dish.
- 5. Collard Greens Soup: Collard greens make a delicious ingredient in a variety of soups, such as black bean and collard greens soup or potato and collard greens soup. Collard greens add nutrition and distinctive flavor to the soup, as well as providing an interesting texture.
- 6. Collard Greens Chips: Collard greens can be turned into healthy, crunchy chips. To do this, cut the collard greens into small pieces, then roast them in the oven with a little olive oil, salt and other spices until dry and crispy.
- 7. Collard Greens Smoothies: Although it may sound unusual, collard greens can also be added to smoothies to increase nutritional intake. Fresh collard greens can be mixed with fruit, yogurt, and liquids such as almond milk or orange juice to make a healthy and refreshing smoothie.
With creativity in cooking, collard greens can be processed into various delicious and nutritious dishes. All of this provides a variety of ways to enjoy the health benefits of this vegetable.
Collard Green Salad Recipe
Here is a recipe to make a delicious Collard Greens Salad:
Ingredients:
- - 1 bunch fresh collard greens leaves
- - 1/4 cup toasted almonds, roughly chopped
- - 1/4 cup dried cranberries
- - 1/4 cup feta cheese, diced
- - 1/4 cup cherry tomatoes, cut in half
- - 2 tablespoons extra virgin olive oil
- - 2 tablespoons apple vinegar
- - 1 teaspoon honey
- - 1/2 teaspoon Dijon mustard
- - Salt and black pepper to taste
Instructions:
- 1. Prepare the Collard Greens: Wash the collard greens and remove the middle bones. Thinly slice the collard greens.
- 2. Mix Dressing: In a small bowl, combine olive oil, apple cider vinegar, honey, and Dijon mustard. Stir well. Add salt and black pepper to taste according to taste.
- 3. Acidified Collard Greens: Pour the dressing into a large bowl containing the chopped collard greens. Stir well until the collard greens are well coated with the dressing. Let sit for a few minutes to allow the collard greens to soak up the flavor of the dressing.
- 4. Add Additional Ingredients: Once the collard greens taste tart, add the toasted almonds, dried cranberries, feta cheese, and chopped cherry tomatoes.
- 5. Stir and Serve: Stir all ingredients evenly until well mixed. Taste and adjust the taste with salt and black pepper if needed. Serve immediately and enjoy!
This recipe provides a fresh and delicious collard greens salad with a combination of sweetness from cranberries, savory flavor from feta cheese, and crunchy texture from toasted almonds. Good luck!
Cultivation: How to Plant Collard Greens
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| Image Beautiful Woman Planting Collard greens |
The following is step by step how to plant collard greens from seeding to harvest, along with information about several obstacles that may occur and how to overcome them:
1. Nursery:
a. Seed Preparation:
- - Choose quality collard greens seeds from a trusted garden store.
- - Soak seeds in warm water for several hours before planting to speed up germination.
b. Planting Seeds:
- - Fill the pot or seedling with a fertile, well-drained soil mixture.
- - Plant collard greens seeds in pots about 1/4 to 1/2 inch deep.
- - Make sure to water the soil evenly after planting the seeds.
2. Plant Care:
a. Sprinkling:
- - Collard greens require adequate watering, especially during the summer and when the plants are still young. Make sure the soil remains moist, but not too wet.
b. Fertilization:
- - Provide nutrient-rich organic fertilizer every few weeks to support healthy growth.
c. Thinning:
- - After the seedlings grow large, thin them by cutting plants that are weak or too close together to make room for stronger plants to grow.
3. Harvesting:
- - Collard greens can be harvested when the leaves are large enough, usually around 60-75 days after planting.
- - Carefully cut the leaves using garden shears, leaving a small portion of the plant to continue growing.
4. Possible Obstacles and Their Remedies:
1. Pests:
- - Caterpillar: Spray organic insecticides such as neem insecticide or use pheromone traps to control caterpillars.
- - Aphids: Rinse plants with water, or spray with potassium soap insecticide.
2. Disease:
- - Black Rot Disease: Plant collard greens in a location with good air circulation and avoid pouring water directly on the leaves.
- - Bacterial Wilt: Plant varieties that are resistant to the disease, make sure the soil is free from disease before planting, and avoid water buildup around the plant.
5. Other Obstacles:
- - Certain Pest Infestations: Identify pests or diseases early and take appropriate preventive measures.
- - Nutritional Deficiency: Apply additional fertilizer if the plant shows signs of nutrient deficiency such as pale leaves or stunted growth.
By paying attention to the steps above and overcoming possible obstacles, you can plant and care for collard greens successfully. Happy planting!
Source And Reference
https://en.wikipedia.org/wiki/Collard_(plant)
https://www.healthline.com/nutrition/collard-greens-benefits
