Ingredients Descriptions and Photos - Collard Greens (Collards): An All Creatures American International Vegetarian Vegan Recipe - cruelty free, gourmet, recipes, lifestyle, food, appetizer, appetizers, beverage, beverages, bread, breads, roll, rolls, cake, cakes, breakfast, lunc

veggies.jpg (8284 bytes) Collard Greens (Collards)
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How Mary and Frank and Friends Eat
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Ingredients: Descriptions and Photos
Collard Greens (Collards)

(Collard Greens) Collard greens, also called collards, are a member of the cabbage family of vegetables. Like other cruciferous plants, collards have been shown to help protect against cancer, particularly for those on a vegan diet. Collards have also been shown to help protect against macular degeneration, an eye disease. Collard greens are "tough", so they are usually cooked, either by steaming or by cooking in soups, curries, stir-fries, or in casseroles. Occasionally, we add one or two stems and leaves to our raw vegetable smoothies. Collards are one of the stronger tasting members of the cabbage family. When purchasing, select collard greens that are crisp and have dark green leaves. See our Cooking Collard Greens recipe section. See the nutritional charts below for raw and cooked collards.

Recipe Suggestions

Collard Greens Vegetable Soup (Italian Style)	Collard Greens, Asparagus and Rice Casserole in a Tofu Cream Sauce	Collard Greens with Onion	Collard Greens and Potatoes - Italian Style	Collard Greens and Lentils Curry	Collard Greens, Sweet Potato and Lentil Curry	Curried Collard Greens, Sweet Potatoes, and Chick Peas
Collard Greens and Yams, Curried	Collard Greens and Beans (Tex-Mex Style)	Collard Greens and Beans (Tex-Mex Style) Tortilla	Collard Greens, Kale and Beans (Tex-Mex Style)	Collard Greens, Kale and Beans (Tex-Mex Style) Tortilla	Lentil, Butternut Squash, and Collard Green Curry	Baked Potato Stuffed with Collard Greens
Mung Bean and Collard Green Soup (Philippine Style)	Green Split Pea and Collard Greens Soup	Yellow Split Pea and Collard Green Curry Soup	Red Lentil Collard Green Curry	Small Red Bean and Collard Green Chili	Vegetable Barley Soup (Italian Style)

Collards, raw

Refuse: 43% (Stems)
Scientific Name: Brassica oleracea var. viridis
NDB No: 11161 (Nutrient values and weights are for edible portion)

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error	1.00 X 1 cup, chopped ------- 36g
Proximates
Water	g	90.55	10	1.066	32.60
Energy	kcal	30	0	0	11
Energy	kj	126	0	0	45
Protein	g	2.45	3	0.37	0.88
Total lipid (fat)	g	0.42	3	0.126	0.15
Ash	g	0.89	3	0.154	0.32
Carbohydrate, by difference	g	5.69	0	0	2.05
Fiber, total dietary	g	3.6	3	0.003	1.3
Sugars, total	g	0.46	0	0	0.17
Minerals
Calcium, Ca	mg	145	2	0	52
Iron, Fe	mg	0.19	10	0.004	0.07
Magnesium, Mg	mg	9	10	0.235	3
Phosphorus, P	mg	10	10	0.254	4
Potassium, K	mg	169	16	38.455	61
Sodium, Na	mg	20	16	6.713	7
Zinc, Zn	mg	0.13	11	0.083	0.05
Copper, Cu	mg	0.039	11	0.022	0.014
Manganese, Mn	mg	0.276	10	0.009	0.099
Selenium, Se	mcg	1.3	0	0	0.5
Vitamins
Vitamin C, total ascorbic acid	mg	35.3	3	5.022	12.7
Thiamin	mg	0.054	3	0.02	0.019
Riboflavin	mg	0.130	3	0.062	0.047
Niacin	mg	0.742	3	0.151	0.267
Pantothenic acid	mg	0.267	3	0.092	0.096
Vitamin B-6	mg	0.165	3	0.04	0.059
Folate, total	mcg	166	2	0	60
Folic acid	mcg	0	0	0	0
Folate, food	mcg	166	2	0	60
Folate, DFE	mcg_DFE	166	0	0	60
Choline, total	mg	23.2	0	0	8.4
Betaine	mg	0.4	0	0	0.1
Vitamin B-12	mcg	0.00	0	0	0.00
Vitamin B-12, added	mcg	0.00	0	0	0.00
Vitamin A, IU	IU	6668	0	0	2400
Vitamin A, RAE	mcg_RAE	333	0	0	120
Retinol	mcg	0	0	0	0
Vitamin E (alpha-tocopherol)	mg	2.26	0	0	0.81
Vitamin E, added	mg	0.00	0	0	0.00
Vitamin K (phylloquinone)	mcg	510.8	0	0	183.9
Lipids
Fatty acids, total saturated	g	0.055	0	0	0.020
4:0	g	0.000	0	0	0.000
6:0	g	0.000	0	0	0.000
8:0	g	0.000	0	0	0.000
10:0	g	0.000	0	0	0.000
12:0	g	0.002	0	0	0.001
14:0	g	0.002	0	0	0.001
16:0	g	0.046	0	0	0.017
18:0	g	0.002	0	0	0.001
Fatty acids, total monounsaturated	g	0.030	0	0	0.011
16:1 undifferentiated	g	0.000	0	0	0.000
18:1 undifferentiated	g	0.029	0	0	0.010
20:1	g	0.000	0	0	0.000
22:1 undifferentiated	g	0.000	0	0	0.000
Fatty acids, total polyunsaturated	g	0.201	0	0	0.072
18:2 undifferentiated	g	0.082	0	0	0.030
18:3 undifferentiated	g	0.108	0	0	0.039
18:4	g	0.000	0	0	0.000
20:4 undifferentiated	g	0.002	0	0	0.001
20:5 n-3	g	0.000	0	0	0.000
22:5 n-3	g	0.000	0	0	0.000
22:6 n-3	g	0.000	0	0	0.000
Cholesterol	mg	0	0	0	0
Amino acids
Tryptophan	g	0.031	0	0	0.011
Threonine	g	0.086	0	0	0.031
Isoleucine	g	0.100	0	0	0.036
Leucine	g	0.151	0	0	0.054
Lysine	g	0.117	0	0	0.042
Methionine	g	0.033	0	0	0.012
Cystine	g	0.025	0	0	0.009
Phenylalanine	g	0.087	0	0	0.031
Tyrosine	g	0.066	0	0	0.024
Valine	g	0.120	0	0	0.043
Arginine	g	0.125	0	0	0.045
Histidine	g	0.047	0	0	0.017
Alanine	g	0.105	0	0	0.038
Aspartic acid	g	0.187	0	0	0.067
Glutamic acid	g	0.204	0	0	0.073
Glycine	g	0.094	0	0	0.034
Proline	g	0.105	0	0	0.038
Serine	g	0.078	0	0	0.028
Other
Alcohol, ethyl	g	0.0	0	0	0.0
Caffeine	mg	0	0	0	0
Theobromine	mg	0	0	0	0
Carotene, beta	mcg	3842	4	1558.05	1383
Carotene, alpha	mcg	238	2	0	86
Cryptoxanthin, beta	mcg	80	2	0	29
Lycopene	mcg	0	0	0	0
Lutein + zeaxanthin	mcg	8932	0	0	3216

USDA National Nutrient Database for Standard Reference, Release 20 (2007)

Collards, cooked, boiled, drained, without salt

Refuse: 0%
NDB No: 11162 (Nutrient values and weights are for edible portion)

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error	1.00 X 1 cup, chopped ------- 190g
Proximates
Water	g	91.86	0	0	174.53
Energy	kcal	26	0	0	49
Energy	kj	107	0	0	203
Protein	g	2.11	0	0	4.01
Total lipid (fat)	g	0.36	0	0	0.68
Ash	g	0.76	0	0	1.44
Carbohydrate, by difference	g	4.91	0	0	9.33
Fiber, total dietary	g	2.8	0	0	5.3
Sugars, total	g	0.40	0	0	0.76
Minerals
Calcium, Ca	mg	140	26	8.113	266
Iron, Fe	mg	1.16	27	0.078	2.20
Magnesium, Mg	mg	20	27	1.051	38
Phosphorus, P	mg	30	26	1.812	57
Potassium, K	mg	116	27	8.714	220
Sodium, Na	mg	16	27	2.138	30
Zinc, Zn	mg	0.23	27	0.015	0.44
Copper, Cu	mg	0.038	27	0.003	0.072
Manganese, Mn	mg	0.436	27	0.033	0.828
Selenium, Se	mcg	0.5	19	0.3	0.9
Vitamins
Vitamin C, total ascorbic acid	mg	18.2	0	0	34.6
Thiamin	mg	0.040	0	0	0.076
Riboflavin	mg	0.106	0	0	0.201
Niacin	mg	0.575	0	0	1.092
Pantothenic acid	mg	0.218	0	0	0.414
Vitamin B-6	mg	0.128	0	0	0.243
Folate, total	mcg	93	0	0	177
Folic acid	mcg	0	0	0	0
Folate, food	mcg	93	0	0	177
Folate, DFE	mcg_DFE	93	0	0	177
Choline, total	mg	31.8	0	0	60.4
Betaine	mg	0.1	0	0	0.2
Vitamin B-12	mcg	0.00	0	0	0.00
Vitamin B-12, added	mcg	0.00	0	0	0.00
Vitamin A, IU	IU	8114	0	0	15417
Vitamin A, RAE	mcg_RAE	406	0	0	771
Retinol	mcg	0	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.88	0	0	1.67
Vitamin E, added	mg	0.00	0	0	0.00
Vitamin K (phylloquinone)	mcg	440.0	1	0	836.0
Lipids
Fatty acids, total saturated	g	0.047	0	0	0.089
4:0	g	0.000	0	0	0.000
6:0	g	0.000	0	0	0.000
8:0	g	0.000	0	0	0.000
10:0	g	0.000	0	0	0.000
12:0	g	0.002	0	0	0.004
14:0	g	0.002	0	0	0.004
16:0	g	0.039	0	0	0.074
18:0	g	0.002	0	0	0.004
Fatty acids, total monounsaturated	g	0.026	0	0	0.049
16:1 undifferentiated	g	0.000	0	0	0.000
18:1 undifferentiated	g	0.025	0	0	0.048
20:1	g	0.000	0	0	0.000
22:1 undifferentiated	g	0.000	0	0	0.000
Fatty acids, total polyunsaturated	g	0.173	0	0	0.329
18:2 undifferentiated	g	0.070	0	0	0.133
18:3 undifferentiated	g	0.093	0	0	0.177
18:4	g	0.000	0	0	0.000
20:4 undifferentiated	g	0.002	0	0	0.004
20:5 n-3	g	0.000	0	0	0.000
22:5 n-3	g	0.000	0	0	0.000
22:6 n-3	g	0.000	0	0	0.000
Cholesterol	mg	0	0	0	0
Amino acids
Tryptophan	g	0.027	0	0	0.051
Threonine	g	0.074	0	0	0.141
Isoleucine	g	0.086	0	0	0.163
Leucine	g	0.130	0	0	0.247
Lysine	g	0.101	0	0	0.192
Methionine	g	0.028	0	0	0.053
Cystine	g	0.022	0	0	0.042
Phenylalanine	g	0.075	0	0	0.142
Tyrosine	g	0.056	0	0	0.106
Valine	g	0.104	0	0	0.198
Arginine	g	0.108	0	0	0.205
Histidine	g	0.040	0	0	0.076
Alanine	g	0.090	0	0	0.171
Aspartic acid	g	0.161	0	0	0.306
Glutamic acid	g	0.176	0	0	0.334
Glycine	g	0.081	0	0	0.154
Proline	g	0.090	0	0	0.171
Serine	g	0.067	0	0	0.127
Other
Alcohol, ethyl	g	0.0	0	0	0.0
Caffeine	mg	0	0	0	0
Theobromine	mg	0	0	0	0
Carotene, beta	mcg	4814	10	0	9147
Carotene, alpha	mcg	90	5	89.85	171
Cryptoxanthin, beta	mcg	20	5	19.6	38
Lycopene	mcg	0	3	0	0
Lutein + zeaxanthin	mcg	7694	4	1193.5	14619

USDA National Nutrient Database for Standard Reference, Release 20 (2007)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!

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