Collard is a leafy green vegetable that is low in calories. A 1 cup serving weighing 190.0 grams of cooked collard contains merely 63 calories.
Apart from being a low-calorie vegetable, collard is packed with nutrients that are essential for your overall health. Loaded with vitamins, minerals, and antioxidants, it's a nutritious addition to your plate.
In this article, we'll learn about the benefits of eating collard, its nutritional value, how to cook it, and how to include it in your diet.
Collard is low in calories.
Collard is one of the lowest calorie vegetables you can find. A 1 cup (190.0 grams) serving of cooked collard contains just 63 calories, making it an excellent choice for anyone looking to cut down their calorie intake.
Benefits of eating collard.
Collard is beneficial for your health in many ways. It's packed with vitamins, minerals, and antioxidants that promote overall health and well-being. Here are some benefits you can get from eating collard:
- It's rich in fiber, which helps in digestion and improves bowel movement.
- It's packed with vitamins A, C, and K, which are essential for healthy skin and eyesight, strong immune system, and good bone health, respectively.
- It contains minerals like calcium and iron, which are crucial for bone strength and circulation, respectively.
Nutritional value of collard leaves.
Collard leaves are incredibly nutritious and contain a wide range of Vitamins and minerals. Here's a list of the nutritional value of collard leaves per 1 cup (190.0 grams) serving:
- Calories: 63
- Carbohydrates: 11 grams
- Protein: 5 grams
- Fiber: 8 grams
- Fat: 1 gram
- Vitamin A: 308% of the daily value (DV)
- Vitamin C: 58% of the DV
- Vitamin K: 858% of the DV
- Calcium: 27% of the DV
- Iron: 9% of the DV
- Magnesium: 14% of the DV
Health benefits of cooked collard.
Cooked collard is not only delicious but also beneficial for your health. Here are some health benefits you can get from consuming cooked collard:
- Improved digestion
- Better bone health
- Reduced risk of chronic disease
- Enhanced immune system
- Healthy body weight maintenance
- Lowered cholesterol levels
How to cook collard.
Cooking collard is easy, and there are many ways to prepare it. Here's a simple yet delicious recipe to cook collard:
- Rinse 1 cup of collard leaves under running water.
- Boil 2 cups of water in a pot and add the collard leaves.
- Cook for 5-7 minutes or until the leaves are tender.
- Remove from heat and drain the water.
- Serve hot and enjoy!
Ways to include collard in your diet.
Collard is a versatile vegetable that can be included in your diet in many ways. Here are some creative ideas on how to incorporate collard into your meals:
- Use collard leaves instead of bread or tortilla for a low-carb wrap.
- Add chopped collard leaves to your salads for a boost of nutrition.
- Sauté collard with garlic and onions for a simple and delicious side dish.
- Blend collard leaves into your green smoothies for a nutrient-packed drink.
Foods to pair with collard.
Collard can be paired with many different foods to create delicious and healthy meals. Here are some ideas on what to pair with collard:
- Grilled chicken or fish
- Brown rice or quinoa
- Sweet potatoes or butternut squash
- Steamed broccoli or cauliflower
- Tomatoes or bell peppers
Best time to eat collard.
There's no specific time to eat collard, but including it in your daily meals can provide numerous health benefits. You can have it as a side dish for lunch or dinner, or incorporate it into your breakfast smoothies for a nutrient-dense drink.
Collard as a weight loss food.
Collard is an excellent food for anyone trying to lose weight. It is low in calories, high in fiber, and packed with essential nutrients that can help you stay full for longer and control your food cravings.
Collard as a source of magnesium.
Collard is a good source of magnesium, an essential mineral that plays a vital role in many bodily functions. Magnesium is crucial for bone health, heart health, and nerve function, among other things.
Collard is not only delicious but also beneficial for your health.
5 FAQs About Cooked Collard Greens
What are collard greens?
Collard greens are a leafy green vegetable that belongs to the Brassica family. They are commonly consumed in the southern United States and are rich in nutrients like vitamin C and calcium.
How do you cook collard greens?
Cooking collard greens is quite simple. Firstly, wash the greens thoroughly and cut off the tough stems. Then, chop the leaves into bite-sized pieces and bring a pot of salted water to a boil. Add the greens and cook until tender, usually for 20-30 minutes. Drain the water and season with salt, pepper, and your preferred seasoning.
What are the health benefits of cooked collard greens?
Cooked collard greens are an excellent source of nutrients like fiber, vitamin C, and calcium. They are also known to have Anti-inflammatory properties, lower cholesterol levels, and reduce the risk of certain types of cancer.
Are there any potential risks or side effects associated with consuming collard greens?
Collard greens should be consumed in moderation as they contain a high amount of Vitamin K which can interact with certain medications. Additionally, some individuals may experience gas or bloating after consuming collard greens due to their high fiber content.
How can I incorporate cooked collard greens into my diet?
Cooked collard greens can be a versatile ingredient and can be added to various dishes, such as soups, stews, salads, and casseroles. You can also sauté them with garlic and onions or add them to smoothies for an extra dose of nutrients.