Collard Greens, So Good For You

Flowering Collard Greens

Image by Dandelion Salad via Flickr

Dandelion Salad

Updated: Sept. 7, 2012 added another video recipe

Photos by Dandelion Salad
Text from
May 20, 2011

“Nutritional information

Collard Greens

Widely considered to be a healthy food, collards are good sources of vitamin C and soluble fiber and contain multiple nutrients with potent anti-cancer properties, such as diindolylmethane and sulforaphane.[citation needed] Roughly a quarter pound (approx. 100 g) of cooked collards contains 46 calories.

Researchers at the University of California at Berkeley have recently discovered that 3,3′-Diindolylmethane in Brassica vegetables such as collard greens is a potent modulator of the innate immune response system with potent anti-viral, anti-bacterial and anti-cancer activity.[1]

Culinary use

North America

Collard Greens

Collard greens are a staple vegetable of southern U.S. cuisine. They are often prepared with other similar green leaf vegetables, such as kale, turnip greens, spinach, and mustard greens in “mixed greens”. They are generally eaten year-round in the South. Typical seasonings when cooking collards can consist of smoked and salted meats (ham hocks, smoked turkey drumsticks, pork neckbones, fatback or other fatty meat), diced onions, vinegar, salt, and black, white, or crushed red pepper. Traditionally, collards are eaten on New Year’s Day, along with black-eyed peas or field peas and cornbread, to ensure wealth in the coming year, as the leaves resemble folding money.[citation needed] Cornbread is used to soak up the “pot liquor”, a nutrient-rich collard broth. Collard greens may also be thinly sliced and fermented to make collard kraut, which is often cooked with flat dumplings.

Brazil and Portugal

Collard Greens' Seed Pods

In Portuguese and Brazilian cuisine, collard greens (or couve) are common accompaniments of fish and meat dishes. They are a standard side dish for feijoada, a popular pork and beans-style stew. The leaves are sliced into strips, 1 to 3 cm wide (sometimes by the grocer or market vendor, with a special hand-cranked slicer) and sautéed with oil or butter, flavored with garlic, onion, and salt. Sometimes, it is also eaten fresh.

Thinly sliced collard greens are also the main ingredient of a popular soup, caldo verde (“green broth”).

The juice pressed from fresh leaves and leaf stalks, taken regularly, is popularly believed to be a remedy for gout, bronchitis, and blood circulation problems.[citation needed]”

Nutritional value per 100 g (3.5 oz)Energy151 kJ (36 kcal)Carbohydrates7.1 gFat0.4 gProtein3 gVitamin A equiv.575 μg (64%)Vitamin C26 mg (43%)Vitamin K623 μg (593%)Calcium210 mg (21%)Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database



Video Recipe: Collard Greens

on Nov 16, 2007

Visit to get the written recipe for this video. Chef Keith Snow creates a bunch of delicious and healthy southern vegetarian side dish.


Cauliflower ‘n’ Corn Stuffed Collard Green Veggie Wraps + YUMMY Peach Tomato Avocado Lime Dip!

on Sep 11, 2009



Vegan Collard Greens Recipe – Southern Collard Greens Recipe – Meatless Monday

Jun 25, 2012 by

Vegan Collard Greens are a little unheard of in the south. I know collard greens are a vegetable, but they are usually cooked with meat. My grandmother used pork and fat back to season her collard greens, but the healthier generations use smoked turkey parts. But collard greens really don’t need meat to taste good, so today we will make meatless vegan collard greens suitable for vegans, vegetarians, and meatless Monday-ers everywhere.

Adapted from:
Spicy Collard Greens By Any Greens Necessary by Tracye Lynn McQuirter


Vegan Collard Greens Recipe – Southern Collard Greens Recipe

What do you need to make vegan collard greens :

2 tablespoons extra virgin olive oil
1/2 medium sized onion, sliced
1 teaspoon salt
6 cups water
1 tablespoon vinegar
1 tablespoon liquid smoke
1 tablespoon soy sauce
1 tablespoon agave
1 tablespoon sriracha sauce
1 lb collard greens
1 small potato, chopped (optional)

How to make vegan collard greens:

Sauté onions with olive oil in a large pot over medium-high heat.

Sprinkle in the salt and continue to sauté until onions are translucent.

Pour in water, vinegar, liquid smoke, soy sauce, agave, and sriracha sauce; then bring to a boil.

Carefully add in the collard greens and simmer for 1 – 2 hours, stirring occasionally.

Vegan collard greens are done when fork tender.

Enjoy your vegan collard greens.


see also

Collard greens nutrition facts and health benefits

WHFoods: Collard greens

Health Benefits Of Eating Collard Greens

From the archives:

Have You Had Your Dandelions Today?

Why you should eat dandelions and a recipe

19 thoughts on “Collard Greens, So Good For You

  1. Pingback: Dandelions and Civilization: A Forgotten History – Dandelion Salad

  2. Pingback: Chris Hedges: Food Companies Distort the Science and Research Into What We Eat – Dandelion Salad

  3. Pingback: Dandelions and Civilization – Dandelion Salad

  4. Pingback: Garden 2014 Update: Green Strawberries and More by Lo | Dandelion Salad

  5. Pingback: My Garden 2014: Spring is Here by Lo | Dandelion Salad

  6. Pingback: Growing, Harvesting and Eating the Jerusalem Artichoke | Dandelion Salad

  7. Pingback: Harvesting, Drying and Propagating Mint | Dandelion Salad

  8. Pingback: Green Festival: Dennis and Elizabeth Kucinich: Veganism Helps the Environment « Dandelion Salad

  9. Pingback: Gulliver’s Travels in Food, Gardening and Cooking: Chronicle One by Joseph Natoli « Dandelion Salad

  10. Pingback: Permaculture Research Institute of Australia: Zaytuna Farm Tour « Dandelion Salad

  11. Pingback: Red Raspberries Ripening – Garden Update by Lo « Dandelion Salad

  12. Pingback: A Modern Example of National Madness by Henry Pelifian « Dandelion Salad

  13. Pingback: Jim Gerritsen at #OWS: Taking on Monsanto « Dandelion Salad

  14. Pingback: Roger Doiron: A Subversive Plot: How to Grow a Revolution in Your Own Backyard « Dandelion Salad

  15. Pingback: The Corruption In The Cancer Industry by Guadamour « Dandelion Salad

  16. Pingback: Gardening By Cuisine: Growing an Italian Garden « Dandelion Salad

  17. Pingback: Jonathan Drori: The beautiful tricks of flowers « Dandelion Salad

Comments are closed.