Nutritional Cards | Collard Greens

Benefits:

• Vitamin K: Helps keep bones strong and supports proper blood clotting, preventing bone issues like osteoporosis and aiding healing.
• Vitamin A: Supports eye health, skin, and the immune system, preventing vision problems and boosting immune defense.
• Fiber: Aids digestion and controls blood sugar, helping prevent constipation and supporting blood sugar control for Type 2 diabetes.
• Antioxidants: Reduces inflammation and protects the body, helping with conditions like arthritis and protecting heart health.

How to Prepare:

• Sautéed Collard Greens: Cooked in olive oil with garlic and onion, this method preserves vitamins and helps the body absorb them better with healthy fats.
• Collard Greens Soup or Stew: Adding collard greens to soup with beans and protein makes for a nutrient-packed, fiber-rich meal.
• Collard Green Wraps: Using raw collard greens as wraps with quinoa and veggies keeps the vitamins intact, offering a low-carb, nutrient-dense option.

Recipe

Ingredients:

• 1 bunch of collard greens, washed and chopped
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1/2 onion, thinly sliced
• Salt and pepper to taste
• A squeeze of lemon juice (optional)

Instructions:

• Heat the olive oil in a large pan over medium heat.
• Add the garlic and onion and cook for 2-3 minutes until they soften.
• Add the chopped collard greens, season with salt and pepper, and cook for 5-7
  minutes until they wilt and become tender.
• Squeeze a little lemon juice over the greens for extra flavor (optional).
• Serve warm as a side dish or on top of rice or quinoa.

Created by Eli Cruz MS, Lifespan, Nutrition & Dietetics