Collard Greens: a Wise Investment in Your Health
Southerners make it a New Year’s Day tradition to eat collard greens and black-eyed peas for wealth in
the coming year. The greens are said to symbolize cash, while the peas represent coins. Eating collard
greens will also enrich your health; regular servings of these leafy greens boost the immune system,
offer cardiovascular protection and lower cholesterol. They are a favorite of The Produce Lady, who
offers tips for selection, storage, preparation and preservation.
Nutrition
Calorie for calorie, leafy green vegetables such as collards provide more nutrients than any other food.
Collards are loaded with Vitamin A, which is important for eyesight and healthy skin. They are also high
in Vitamin C, which helps the body heal wounds and resist infection. They are also rich in folate, which
assists in the production and rapid division of new cells, which is especially important for pregnant
women. Collard greens also contain calcium for strong bones and healthy teeth. They are also rich in
antioxidants and phytochemicals, which may help to reduce the risk of some forms of cancer and heart
disease.
Selection & Storage
Collard greens are a cool-season crop and are available at farmers markets in North Carolina in early
spring and fall. These greens are sold in bunches. Opt for the smaller-sized leaves, which are more
tender and have a milder flavor than larger leaves. Look for leaves that are unblemished, crisp and deep
green in color. Avoid leaves that have signs of browning, yellowing or small holes.
Do not wash your greens before storing since this may cause them to become limp and shorten the
storage time. Wrap greens in a damp paper towel. Loosely pack them in a plastic bag and store in the
refrigerator crisper. Collards store better than most other greens; keep them in the refrigerator for four
to five days, although they are best when consumed raw or cooked within one or two days of purchase.
Preparation
Brenda Sutton, the face of The Produce Lady and director of N.C. Cooperative Extension in Rockingham
County is a stickler for handwashing. Hands should be washed thoroughly with soap and water before
handling any fresh produce in the kitchen. To clean the leaves, place them in a large bowl of tepid water
and swish them around with your hands. This should dislodge any sand and dirt. Remove the greens
from the water, empty the bowl, refill with clean water and repeat this process until no sand or dirt
remains in the water. Usually, two or three times will do the trick.
Before using, cut out the stem and the thick part of the lower vein. Slice into strips. You may use collards
in soups or as a spinach substitute in your favorite recipes. Collards are traditionally flavored with ham
hocks or other meat, but you can add flavor without fat by cooking collards with onions, tomatoes, garlic
or crushed red pepper. The bitter flavor of collards is enhanced by serving with vinegar.
Freeze cooked greens for easy meal preparation later. Blanch in boiling water for three to four minutes
per pound. Immerse in ice water to stop the cooking process, then freeze in plastic bags.
History
Collards originated in the eastern Mediterranean. It was not until the first Africans arrived in Jamestown
that Americans got their first taste of collards. Today, many farmers continue growing collard crops from
heirloom seed passed down through generations.
The Produce Lady program is coordinated by Leah Chester-Davis, director of communications for the
N.C. State University Plants for Human Health Institute, and Brenda Sutton, director, N.C. Cooperative
Extension, Rockingham County. Program efforts include farmers market appearances, healthy recipes, a
video series for farmers and consumers, and other educational resources, which can be found at
www.theproducelady.org. Watch for video segments on the Almanac Gardener show on UNC-TV
networks statewide. The Produce Lady is sponsored in part by the N.C. Tobacco Trust Fund Commission.
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Recipe
Collard Greens
INGREDIENTS:
1 pound trimmed, chopped collard greens
2 cups water
1 tsp. sugar
1 (4-ounce) piece salted pork, cut into 4 pieces (optional)
1 dried red chili pepper
1/4 tsp. salt
DIRECTIONS:
Wash greens; pat dry. Coarsely chop. Combine the water, sugar, pork and chili pepper in a large Dutch
oven. Bring to a boil; cover, reduce heat and simmer 20 minutes. Discard chili pepper. Stir in greens and
salt; cover and cook over medium heat 10 minutes or until tender, stirring occasionally. Discard
pork. Serve with vinegar. Serves 6.
Note: The resulting cooking liquid, or “pot liquor” is full of nutrients. Save it for use in a soup or stew, or
sop it up with a piece of hot cornbread.