Food of the Week: Collard Greens
Did you know that one cup of cooked collard greens will provide you with almost as much calcium as a cup of milk? Milk products are often considered the best source of calcium, so you may be surprised to find that while one cup of 2% milk provides 29% of the daily value (297 mg) for calcium, one cup of cooked collard greens contains almost as much: 23% of the daily value (226 mg)! And the collard greens have half the calories of the milk (50 calories compared to 121) with virtually no fat.
Calcium is known primarily for its role in maintaining the strength and density of bones, but recent studies have shown that it is also important in helping to protect colon cells from cancer-causing chemicals, preventing migraine headaches, and reducing PMS symptoms during the second half of the menstrual cycle.
Since the body tightly controls the amount of calcium in the blood so that sufficient calcium is always available, when dietary intake it too low, calcium is pulled out of the bones to maintain normal blood concentrations. This is why low dietary calcium can, over many years, lead to osteoporosis. So next time you are wondering how to boost your calcium intake, don’t just think milk, think collard greens!
**Let collard greens sit for 10 minutes after cutting to increase nutritional value :)
Prep and Cook Time: 15 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
- 1/4 cup sunflower seeds
Directions:
- Fill bottom of steamer with 2 inches of water.
- 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, and let both leaves and stems sit for at least 5 minutes to enhance their health-promoting properties.
- Press or chop garlic and let sit for at least 5 minutes to bring out more of its health-promoting properties.
- Steam collard greens for no more than 5 minutes.
- Transfer to a bowl. For more flavor, toss collard greens with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately).
- Top with sunflower seeds.
Serves 2
