By: Marina Biljak |
Collard greens - Dalmatian treasure |
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Collard greens (Lat. Brassica oleracea acephala) are an herbaceous Mediterranean vegetable available in all seasons.
It is green in color and has a bitter-sweet taste. Although cultivated since ancient times, scientists have only recently discovered it contains a wealth of nutrients.
Its origins are unknown, but it was cultivated in the time of the pharaohs in ancient Egypt.
It was also used in the cuisine of ancient Greeks and Romans and in the parts of present-day Croatia people started cultivating it in the early fourth century. In Dalmatia, it has long been the most popular cabbage plant.
Today it is cultivated in gardens in Dalmatia - especially the hinterland, on islands and in Herzegovina, while we do not find much of it in the continental regions.
A nutrient treasury
Collar greens are considered one of the healthiest foods in the world, and not without a reason: it is low in calories and rich in vitamins and minerals.
This cabbage is at the top when it comes to the amount of vitamin A and calcium.
In addition to vitamin A, collar greens contain all the vitamins from the B group and vitamin E, and 100 grams of collar greens fulfils the daily requirement for vitamin C.
It is an excellent source of antioxidants lutein and zeaxanthin, and is also one of the richest plant when it comes to calcium.
In addition, it is rich in zinc and manganese, minerals that have valuable antioxidant properties.
Even the famous Dr. Oz in one of his television shows recommended eating collar greens to all those who have problems with high blood pressure.
This plant strengthens bones due to the richness of calcium and is an excellent alternative for those who can not eat dairy products.
It is also excellent food for pregnant women. It is an excellent source of folic acid, a substance important at the beginning of pregnancy.
Our bodies can not produce folic acid, but this substance is essential for the development of the central nervous system of the fetus.
Collar greens reduce the risk of heart disease. It is rich in vitamin B6, which lowers the levels of homocysteine, an amino acid whose high levels in the blood can increase the risk of heart disease and damage to bone structure.
In addition, this plant improves health of our eyes. Lutein and zeaxanthin found in this plant are considered to be the protectors of the eyes from damage caused by free radicals. Vitamin A from collar greens is also healthy for the eyes.
This plant can tolerate the most extreme weather - high summer temperature will not affect it and it does not mind if it snows during the winter.
Therefore, it is fairly easy to cultivate in all regions.
Although it is available throughout the year, it has the best taste at the peak of its season - during the cold winter months.
Preparation of collar greens
If you want to prepare collard greens, it is best to steam them or boiled them in water. But do not overdo it, because it will become bitter and lose its nutrients.
If you do not have home-grown collar greens and purchase them in the store, make sure you choose the collards with tough leaves and with bright green color.
Be sure to avoid those with yellow or brown leaves because such plants are not good to eat.
Collar green leaves are the only part of the plant that is used for cooking and human consumption.
We'll give you a few ideas how to prepare collar greens
Boiled collard greens
Ingredients (adjust the amount according to the number of people):
- collard greens
- young broad beans
- chickpeas
- potatoes
- olive oil
- salt
- garlic
Preparation:
Remove the hard parts of collar greens and steam the plant or cook it in boiling water until it becomes soft.
Chickpeas, young broad beans and potatoes are also boiled in water. When everything is cooked, drain and mix. Season with olive oil and salt and add finely chopped garlic at the end.
Collard greens stew
Ingredients:
- 10-20 collard greens leaves
- potatoes
- carrots
- garlic
- salt
- pepper
- olive oil
Preparation:
Remove the hard parts of collar greens and steam the plant or cook it in boiling water until it becomes soft. Drain, and then add carrots sliced into rings.
Add water and cook until the carrots and collard greens are completely soft. Add potatoes cut into pieces into the dish, add salt and pepper and continue to cook.
When potatoes are almost cooked, slightly mash them with a fork to obtain the density without adding browned flour. Finally, add the garlic and cover everything with a little olive oil.
Collard green soup
Ingredients:
- fifteen collard greens leaves
- potatoes
- carrots
- celery
- garlic
- fresh parsley
- 0.5 liters of vegetable broth
- olive oil
- salt
- pepper
Preparation:
Remove the hard parts of collar greens and steam the plant or cook it in boiling water until it becomes soft. Stew olive oil, garlic, carrots, potatoes and celery in a bowl and add the broth, parsley and spices.
When the vegetables are cooked, mix them all together and your cream soup is ready!
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