Recipe of the Week: 5-Minute Collard Greens Featured

Authors: The World's Healthiest Foods

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5-Minute Collard Greens

Collard greens are a highly nutritious green rich in calcium that are a great addition to your Healthiest Way of Eating. Long popular in the southern states, you will find out why they are becoming increasingly popular throughout the rest of the U.S.

5-Minute Collard Greens Prep and Cook Time:5 minutes

Ingredients:

  • 1 pound collard greens, chopped
  • Mediterranean Dressing
  • 1 tsp lemon juice
  • 1 medium clove garlic, pressed or chopped
  • 1 TBS extra virgin olive oil
  • sea salt and black pepper to taste
  • 1-1/2 TBS sunflower seeds
  • Optional:
  • 1/2 red onion, sliced (add to steamers with collard greens)
  • 6 kalamata olives, sliced
  • 3 TBS pumpkin seeds
  • 5 drops soy sauce
  • dash of cayenne pepper

Directions:

  1. Fill bottom of steamer with 2 inches of water.
  2. While steam is building up, slice collard greens leaves into 1/2-inch slices and cut again crosswise. Cut stems into 1/4-inch slices. Let both leaves and stems sit for at least 5 minutes to enhance their health-promoting properties.
  3. Press or chop garlic and let sit for at least 5 minutes to bring out more of its health-promoting properties.
  4. Steam collard greens for no more than 5 minutes.
  5. Transfer to a bowl. For more flavor, toss collard greens with the remaining ingredients and any of the optional ingredients you desire while they are still hot. (Mediterranean Dressing does not need to be made separately).
Serves 2

Nutritional Profile

Nutrients in
5-Minute Healthy Steamed Collard Greens
1.00 serving (266.05 grams)

Nutrient%Daily Value

vitamin K1448.1%

vitamin A302.5%

vitamin C146.6%

folate94.6%

manganese34%

calcium33.5%

fiber33.1%

vitamin E25.7%

tryptophan21.8%

vitamin B621%

Calories (256)14%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 5-Minute Collard Greens is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
5-Minute Healthy Steamed Collard Greens
1.00 serving
266.05 grams
256.32 calories
NutrientAmountDV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 1158.49 mcg 1448.1 101.7 excellent
vitamin A 15125.92 IU 302.5 21.2 excellent
vitamin C 88.01 mg 146.7 10.3 excellent
folate 378.56 mcg 94.6 6.6 excellent
manganese 0.68 mg 34.0 2.4 good
calcium 335.36 mg 33.5 2.4 good
fiber 8.29 g 33.2 2.3 good
vitamin E 5.15 mg 25.8 1.8 good
tryptophan 0.07 g 21.9 1.5 good
vitamin B6 0.42 mg 21.0 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR
Density>=7.6 AND DV>=10%
very good DV>=50% OR
Density>=3.4 AND DV>=5%
good DV>=25% OR
Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 5-Minute Collard Greens

Source / Full Story

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