History
Collard greens are thought to be relatives of the ancient vegetable, wild cabbage, which was consumed in prehistoric times. Originating in Asia Minor, collard greens spread to Europe and then to the United States. Collard greens were first talked about in the U.S. back in the 17th century. Since then the vegetable has become particularly popular in the southern states. When cooked, collard greens have a smoke-like flavor and can be a tasty addition to a meal as a side dish, or in soups and salads. Collards belong to the Brassica family, which include other members such as kale, broccoli, cauliflower, and cabbage.
The best time to buy collard greens at the grocery store is between the months of January through April because they taste the best after they experience a winter frost. However, collards are widely available throughout most of the year.
Nutrition
Perhaps the best quality of collard greens is that they contain rich amounts of nutrients such as vitamins C, E, and beta-carotene, which are all powerful antioxidants. Studies have shown that a diet rich in antioxidants can help fight off diseases such as atherosclerosis, colon cancer, osteoarthritis, diabetes, and rheumatoid arthritis. In fact, only 1 cup of collards provides 46.1% of the daily value (DV) for vitamin C, 11.1% of the DV for vitamin E, and a whopping 148.6% of the DV for vitamin A! One cup of collards also provides 22.6% of the DV for calcium, which is important in building and maintaining strong bones. Collards are also an excellent source of folate and vitamin B6. These vitamins help keep blood homocysteine levels low. Studies have shown that high levels of homocysteine can damage blood vessel walls, leading to increased risk of blood clots, heart attack, or stroke.
Selection & Storage
When buying collard greens, you want to look for firm, unwilted leaves. The color of the leaves should be deep green and free of any brown or yellow spots. The smaller the leaves, the less bitter-tasting they will be. The best way to store collard leaves is in a damp paper towel inside a plastic bag. Store the bag of collards in a cool and enclosed environment, such as your refrigerator crisper for no more than 3-5 days. This will prevent the vegetable from forming a bitter flavor. The quicker you eat collard greens, the less bitter they will taste.
Nutrient Analysis of 1 cup collards, boiled and drained: calories: 48, fat: <1g, cholesterol: 0mg, protein: 4g, carbohydrates: 9g, sodium: 17mg, fiber: 5g, vitamin A: 5945 IU, vitamin C: 35mg, folate: 177mg, calcium: 226mg