100 g cooked collards (from fresh, fat not added in cooking) contains approximately 26 calories. Collards are a member of the Brassica family and are a great source of nutrition. They are often used in Southern cuisine and are prized for their tender, mild flavor.
Collards are a great source of vitamins and minerals. One serving contains 130% of your daily recommended intake of Vitamin C, 35% of your daily recommended intake of Vitamin A, and 6% of your daily recommended intake of Calcium. They are also a good source of fiber and protein.
In this article, we'll explore the various benefits of collards, how to cook them, and some of the cuisines that feature this leafy green vegetable.
As mentioned earlier, collards are packed with essential vitamins and minerals. In addition to Vitamin C, Vitamin A, and Calcium, they also contain Vitamin K, iron, and potassium. They are also low in calories and carbohydrates, making them a great addition to any diet. One serving of cooked collards (100g) contains: - 1.4g of protein
- 5g of carbohydrates
- 3.6g of fiber
- 0.5g of fat
- 26 calories
How to Cook Collards
Collards can be cooked in a variety of ways. One popular method is to boil them in salted water until tender, which can take up to 30 minutes. You can also sauté them with garlic and onion for added flavor, or even roast them in the oven with olive oil and salt. It's important to note that the longer you cook collards, the more their nutritional value decreases. When preparing collards, be sure to wash them thoroughly and remove any tough stems or veins. You can then chop them into smaller pieces for easier cooking.
Health Benefits of Collards
Collards are a nutrient-dense food that provides a wide range of health benefits. Some of the key benefits of collards include: - Improved digestion
- Lowered blood pressure
- Reduced risk of certain types of cancer
- Strengthened bones
- Boosted immune system The high levels of antioxidants in collards may also help to prevent cellular damage and reduce inflammation in the body.
Collards in Different Cuisines
Collards are a versatile ingredient that can be found in various cuisines around the world. In Southern cuisine, they are often served alongside cornbread and black-eyed peas. In Brazilian cuisine, collards are used in the popular dish feijoada, which is a stew made with black beans and various cuts of pork. In West African cuisine, collards are frequently used in stews and soups.
Collards as a Side Dish
Collards make a great side dish for any meal. They pair especially well with Southern-style foods like fried chicken and macaroni and cheese. You can also add collards to sandwiches and wraps for an extra dose of nutrition.
Collards in Soups and Stews
Collards are a common ingredient in soups and stews. They add flavor, nutrition, and a hearty texture to these dishes. Some popular recipes that feature collards include chicken and collard green soup and ham and collard green stew.
Collards for Weight Loss
Collards are a low-calorie food that can be a great addition to any weight loss program. They are high in fiber, which can help you feel full for longer periods of time. Fiber also helps to regulate digestion and promotes healthy bowel movements.
Collards for Digestive Health
The high levels of fiber in collards make them an excellent food for promoting digestive health. Fiber helps to regulate digestion and prevent constipation. The vitamins and minerals in collards also play a role in supporting digestive function.
Collards for Blood Pressure
Collards are a great source of potassium, which can help to lower blood pressure. Potassium is an essential mineral that helps to regulate heart function and blood pressure. In addition to potassium, the high levels of calcium and magnesium in collards can also help to promote healthy blood pressure levels.
Collards for Bone Health
Collards are a good source of calcium, which is essential for maintaining healthy bones. Calcium also plays a role in muscle function and nerve transmission. One serving of collards contains approximately 7% of your daily recommended intake of calcium.
Eat your collard greens, they're good for you.
5 FAQ About Cooked Collards
1. What are the nutritional benefits of cooked collards?
Cooked collards are an excellent source of vitamin C, vitamin K, vitamin A, fiber, and calcium. They also contain antioxidants and anti-inflammatory compounds.
2. How many calories are in 100 grams of cooked collards?
There are 26 calories in 100 grams of cooked collards. This makes them a low-calorie and nutrient-dense food option.
3. How should I prepare cooked collards?
One popular way to prepare cooked collards is to sauté them with garlic and olive oil. They can also be added to soups, stews, and casseroles for extra nutrition and flavor.
4. Are cooked collards suitable for a vegan or vegetarian diet?
Yes, cooked collards are suitable for both vegan and vegetarian diets. They are a great source of plant-based protein and can be used in a variety of meatless recipes.
5. Can cooked collards be frozen?
Yes, cooked collards can be frozen for later use. Simply blanch the collards in boiling water for a few minutes, then transfer them to a container or freezer bag and freeze. They will keep for several months in the freezer.