Healthy Ingredient of the Week – Collard Greens

Collard greens, a staple of Southern cuisine, are a close cousin to kale, and just as healthy.  Collards are an excellent source of Vitamins A, C, and K.  They are also a good source of folate and calcium and, thanks to their dark green color, rich in antioxidants.  Collard greens can be served raw, although eating them raw may hinder the absorption of the dietary calcium they contain.  In order to maximize their nutritional potential, try them cooked, as in the dish below.

Sauteed Collard Greens and Garlic

½ teaspoon black pepper
3 bunches collard greens, stems discarded and leaves cut into 1-inch strips
¼ cup olive oil
3 cloves garlic, thinly sliced
½ teaspoon black pepper


  1. Bring a large pot of water to a boil. Add the collard greens in batches and cook until just tender, about 10 minutes.
  2. Drain the greens in a colander and rinse under cold water to cool; squeeze to remove any excess water.
  3. Heat the oil in a large saucepan over medium heat. Add the garlic and cook, stirring, for 1 minute.
  4. Add the greens and black pepper. Cook, tossing often, until wilted and tender, 3 to 4 minutes.

Recipe adapted from Real Simple


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