With all the upcoming festivities coming our way, plus the cold weather, I I thought we’d stay on track with my All-Plant Stewed Collards Recipe! It’s cooked, and it’s nice especially this time of year to eat some greens that are a tad warm :). This dish is loaded with incredible antioxidant power that will help keep your body filled up with nutrient-rich goodness, without any guilt.
It’s super easy to make and a great dish to bring to any gathering!
Beauty Cruciferous: Collard Greens
If you haven’t used collard greens as much as you’d like, it’s time to start now! These babies provide the 4th greatest amount of antioxidant capacity (related to overall dietary intake), among 12 nutrient-rich foods—ranking 4th behind sweet potato greens, mustard greens, and kale.
And since antioxidants help prevent or stop cell damage caused by oxidants—which are free radicals found in the environment and produced naturally in your body—you can see why it’s an important aspect to our Beauty Detox Solution Lifestyle.
Something to note is how collard greens provide special nutrient support for three body systems: (1) the detox system, (2) antioxidant system, and (3) inflammatory/anti-inflammatory system.
Chronic imbalances in any of these three systems can increase our risk of illness, as well as decrease our overall vitality and well-being. Boo!
How we care for our bodies during the winter and festive season matters that much more- with flu and cold bugs floating around, and less than excellent food choices calling out to you to “eat me!!” at every social gathering. Adding collard greens will certainly enrich our bodies as well as including more plant-based foods into your daily life.
One cup of boiled collard greens contains 63 calories, 5 grams of protein, 1 gram of fat, 11 grams of carbohydrate, 8 grams of fiber, and 1 gram of sugar.
Just take a look at collard greens nutritional value, based on 1.00 cup (190.00 grams), chopped, cooked greens:
- vitamin K 858%
- vitamin A 80%
- manganese 49%
- vitamin C 46%
- fiber 30%
- calcium 27%
- choline 17%
- vitamin B 215%
- vitamin B 614%
- iron 12%
- copper 11%
- vitamin E 11%
- magnesium 10%
- protein 10%
- phosphorus 9%
- omega-3 fats 8%
- folate 8%
- pantothenic acid 8%
- vitamin B 37%
- vitamin B 17%
- potassium 6%
With all this goodness packed into these greens, how do they actually benefit us?
Well first, vitamin A is needed for sebum production, which keeps hair moisturized and is necessary for the growth of body tissue, including your skin and hair. And it’s for this reason that collard greens are so fantastic for your skin, because of its high vitamin A content.
Then, you have collagen—which provides structure to skin and hair—and the maintenance of collagen built up by the intake of vitamin C. Good news is, one cup of cooked collard greens provides over 50 percent of a person’s daily needs.
Collards are also great to help prevent hair loss. One reason (and there are numerous ones) that you could be losing more hair than normal may be iron deficiency. When there is a lack of iron in your diet, this can affect how efficiently the body uses energy so by taking in an adequate amount of iron-containing foods, you can help prevent iron-deficiency, and in the process, help build stronger and healthier hair.
And yes, collard greens are just one veggie that will help you attain and maintain that lustrous hair you deserve to have and keep (spinach and lentils are excellent sources of iron as well).
In order to receive the fantastic health benefits provided by this cruciferous vegetable, you will want to include collard greens to your Beauty Detox lifestyle, on a regular basis.
I recommend at least 3/4 cup of cruciferous vegetables on a daily basis (approximately 5 cups per week). If you’d like a more optimal intake amount, then adding 1-1/2 cups per day (or about 10 cups per week), will have your hair and your skin running like a well-oiled machine.
Preparing Collard Greens
When it comes to preparing collard greens (like any other veggie), it is very important not to overcook them. Like other cruciferous vegetables overcooked collard greens will begin to emit the unpleasant sulfur smell associated with overcooking.
To help collard greens to cook more quickly, you can evenly slice the leaves into 1/2-inch slices and the stems into 1/4-inch pieces. Let them sit for at least 5 minutes and then steam for 5 minutes. However, in this recipe you will notice that we are sauteing them for a few minutes before adding the vegetable stock and then simmering them—ensuring we avoid that unpleasant smell.
Now that we’ve brushed up on all the benefits to the amazing power of collard greens, it’s time to get our ingredients together and get prepping!
Check out the full recipe below…
- 10 cups of collard greens thinly sliced, 2-3 bunches
- 2 tablespoons olive oil
- 2 cloves of garlic, minced
- 1 yellow onion
- 6 cups veggie broth
- 10 cherry tomatoes halved
- Sea salt, to taste
- Freshly ground black pepper, to taste
- Heat oil In a large pot over medium heat. Saute the garlic and onions over medium heat and sauté until golden, about 4 minutes.
- Stir in collard greens to pot and sauté for 2 minutes longer.
- Add the vegetable stock, salt and pepper. Cover and bring to a simmer.
- Cook until greens are soft and tender, about 40 minutes. Taste and add salt and pepper to taste.
- Stir in tomatoes in once the heat is off.
- Season with salt and pepper to your taste and serve!
Sending you love,