When thinking of vegetables, what are the top five that come to mind? More than likely, collard greens didn’t make the cut, but that doesn’t mean it should be ignored. In just a one cup serving size, this cruciferous vegetable has 63 calories, 80% of the daily value for vitamin A, 46% of the daily value for vitamin C, 27% of the daily value for calcium, and sports cholesterol-lowering abilities, and a high amount of antioxidants. Even though there are few studies on health benefits of collard greens alone, many researchers have combined this vegetable with other cruciferous ones (such as broccoli, kale and cabbage). However, the few studies available have found that collard greens have cancer-preventing properties, as they help with the body’s detox, antioxidant, and inflammatory systems (1). So go ahead and benefit from these nutritional pointers by enjoing our version of collard greens cooked with apple cider, mustard seeds, and olive oil. This combination is sure to be a winner!
Collard Greens with Mustard Seeds
- 2 tablespoon olive oil
- 1 small onion, sliced
- 1 garlic clove, minced
- 1 tablespoon mustard seeds
- 1 bunch of collard greens, sliced into ribbons
- 2 tablespoons apple cider vinegar
- 2 tablespoons water
- In a medium sauté pan, add olive oil and onions and sauté for about 5 minutes. Then add the garlic until light brown.
- Add the mustard seeds to the onion and garlic mixture, and shake them in the pan until they pop, about a minute or so.
- Place collard greens in sauté pan then add apple cider vinegar and water. Cover for 7-10 minutes. Serve immediately.
This is a delicious, easy recipe to cook once, eat twice!
Use the collards to add to scrambled eggs; blacked peas; or your choice of a grain.
Serving size: ½ cup Calories: 70 calories, Fat: 7 grams, Carbohydrates: 2 grams, Sugar: 1 gram, Sodium: 1 milligram, Fiber: 0 grams, Protein: 0 grams, Cholesterol: 0 milligrams
(1) Collard Greens. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=138