Cooking greens are a Southern tradition – and superstitiously thought
to bring good luck for the upcoming year when eaten on New Year’s Day.
They include any type of cabbage where the green leaves do not form a
compact head. Collard, mustard, kale, swiss chard, and broccoli rabe are
all varieties of cooking greens.
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Collards are the oldest known greens in the cabbage family dating back
to ancient times because of their similarity to cabbage eaten by prehistoric
people. In addition, ancient Greeks and Romans cultivated collard greens.
Collards are native to the eastern Mediterranean region and Asia Minor. In
approximately 400 B.C. they were brought to Britain and France by either
the Romans or Celts. The first documentation of collard greens in America
was in 1669 though it is possible they were present in the colonies at an
even earlier date.
Collard greens grow best in warm weather though they can withstand the
cold temperatures of late autumn. Interestingly enough, the flavor of
collard greens is enhanced by a light frost.
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Collard Greens |
Serving Size:
1/2 cup, cooked (95g)
|
Amount Per Serving |
% Daily Value |
| Calories 25 |
|
| Calories from
Fat 0g |
|
|
Total Fat 0g |
0% |
|
Saturated Fat 0g |
0% |
|
Sodium 15mg |
1% |
|
Total Carbohydrate 5g |
2% |
|
Dietary Fiber 3g |
11% |
| Sugars
0g |
|
| Protein 2g |
|
|
Vitamin A |
150% |
|
Vitamin C |
30% |
|
Calcium |
15% |
|
Iron |
6% |
* Percent Daily Values are based on a
2,000 calorie diet.
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Mustard greens are the most pungent of the cooking greens and lend a
peppery flavor to food. They originated in the Himalayan region of India
more than 5,000 years ago. Like many other cooking greens, mustard can be found in many
Chinese, African-American, and southern dishes. Brassica juncea, the
mustard plant, is characterized by it’s crumpled or flat leaves that may
have scalloped, frilled or lacey edges. In addition, this plant produces
the brown seeds that are used to make Dijon mustard.
Mustard greens are an excellent source of both vitamins A and C and
contain several other vitamins and minerals as well as fiber and protein.
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Mustard Greens |
Serving Size:
1/2 cup, cooked (70g)
|
Amount Per Serving |
% Daily Value |
| Calories 10 |
|
| Calories from Fat 0g |
|
| Total Fat
0g |
0% |
|
Saturated Fat 0g |
0% |
| Sodium
10mg |
0% |
| Total
Carbohydrate 1g |
1% |
| Dietary
Fiber 1g |
4% |
| Sugars
0g |
|
| Protein2g |
|
| Vitamin
A |
90% |
| Vitamin C |
30% |
| Calcium |
6% |
| Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet.
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Like other greens, kale descends from wild cabbage that originated in
Asia Minor though it is known for it’s popularity in Scandinavia, Germany,
Holland and Scotland. Kale was brought to the United States in the 17th
century by English settlers. It is now a favorite in the southern United
States where, like many cooking greens, it has been considered a poor
man’s food.
With long ruffled leaves that resemble large parsley sprigs and hues that
vary from lavender to chartreuse, kale has a mild cabbage-like taste and
delicate texture.
Like most cooking greens, kale can grow in colder temperatures and
withstand frost — which actually helps produce even sweeter leaves. Kale can
also grow well in the hot weather in the southern United States and in poor
soil. Kale is an excellent source of vitamin A and vitamin C.
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| Kale |
Serving Size:
1/2 cup, cooked (65g)
|
Amount Per Serving |
% Daily Value |
| Calories 20 |
|
| Calories
from Fat 0 |
|
| Total Fat
0g |
0% |
|
Saturated Fat 0g |
0% |
|
Cholesterol 0mg |
0% |
| Sodium
15mg |
1% |
| Total
Carbohydrate 4g |
1% |
| Dietary
Fiber 1g |
4% |
| Sugars
1g |
|
| Protein 1g |
|
| Vitamin
A |
180% |
| Vitamin C |
45% |
| Calcium |
14% |
| Iron |
4% |
* Percent Daily Values are based on a
2,000 calorie diet.
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The vegetable’s scientific name is beta vulgaris subspecies
cicla with the word cicla referring to Sicily where swiss chard first
grew. Its popular name stems from the fact that a Swiss botanist
determined the plant’s scientific name. Today, swiss chard is most popular
in the Mediterranean. Swiss chard can also be found in northern Europe and
South America.
Swiss chard is extremely versatile, has a mild sweet yet slightly bitter
flavor (similar to beets), and has large green leaves with ribs running
throughout. The leaves can be smooth or curly and are attached to fleshy,
crunchy white, red or yellow celery-like stalks.
Swiss chard is an excellent source of vitamins A and C.
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| Swiss
Chard |
Serving Size:
1/2 cup, cooked (88g)
|
Amount Per Serving |
% Daily Value |
| Calories 15 |
|
| Calories from Fat
0g |
|
| Total Fat
0g |
0% |
|
Saturated Fat 0g |
0% |
| Sodium
160mg |
7% |
| Total
Carbohydrate 4g |
1% |
| Dietary
Fiber 2g |
7% |
| Sugars
1g |
|
| Protein 2g |
|
| Vitamin
A |
110% |
| Vitamin C |
25% |
| Calcium |
6% |
| Iron |
10% |
* Percent Daily Values are based on a
2,000 calorie diet.
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Broccoli rabe was originally cultivated in the southern Mediterranean.
It was brought to the United States in the 1920’s by Italian farmers. Broccoli rabe
has been most popular in the Italian and Asian communities for the past
several years.
Broccoli rabe looks similar to thin broccoli stalks with small clusters of
buds and smooth leaves with sawtooth edges. Broccoli rabe has a somewhat
bitter taste and should be cooked to help mellow that taste. It is an
excellant source of vitamins A and C.
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Broccoli Rabe |
Serving Size:
1 cup raw, chopped (85g)
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Amount Per Serving |
% Daily Value |
| Calories 25 |
|
| Calories from
Fat 0 |
|
| Total Fat
0g |
0% |
|
Saturated Fat 0g |
0% |
| Sodium
25mg |
1% |
| Total
Carbohydrate 4g |
1% |
| Dietary
Fiber 0g |
0% |
| Sugars
1g |
|
| Protein 3g |
|
| Vitamin
A |
110% |
| Vitamin C |
130% |
| Calcium |
4% |
| Iron |
4% |
* Percent Daily Values are based on a
2,000 calorie diet.
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 Collard Greens
Though available year-round, collard greens are at their peak from January
through April. The best collards are found in crisp bunches with leaves
still intact. Collards can also be found canned. Fresh collards should be
stored in the crisper drawer of the refrigerator or in a plastic bag with
holes in it.
 Mustard Greens
Mustard greens can be found year-round though they are at their peak from
December through April. Mustard greens come in many different varieties and
can be found dark, light, short, fat, smooth, curly etc. In the United
States, the leaves on mustard greens are typically soft, green and
oval-shaped, frilled at the edges (similar to romaine lettuce) and attached
to long stems. When selecting these greens, be sure to avoid those that have
yellow or brown leaves, dry leaves, or coarse, fibrous stems. If you plan to
use the mustard greens for salad it is wise to pick very small leaves
whereas any size leaves will do if you are cooking them.
Mustard greens should be wrapped tightly in plastic and kept in the
refrigerator. However, they only last a few days quickly becoming faded, dry
and yellow.
 Kale
Kale is available year-round though it is most flavorful and abundant during
the winter months. It is best to select small, deep-colored kale bunches
with clean leaves. Avoid kale with dry leaves as well as that with dry,
browned, yellowed or coarse stems. In the marketplace kale should be kept
refrigerated or on ice (or in an outdoor market in the winter).
Best when kept at 32°, kale should be stored wrapped in plastic in the
refrigerator crisper. Kale can only be kept for a few days.
 Swiss Chard
Swiss chard is available from spring through the fall with a peak from June
through October. Choose swiss chard that has crisp stalks and firm, bright
leaves. Like other greens, chard should be wrapped in plastic and can be
kept in the refrigerator for approximately 2 days. If blanched, swiss chard
greens can be frozen. Boil greens for 2 minutes, drain, chill in ice water
and drain again and pack in an airtight container.
 Broccoli Rabe
Broccoli rabe is available year-round (with the exception possibly being
June and July) though its peek season is between late fall and early spring.
It is grown in Quebec, California, Arizona, and other states.
Broccoli rabe can be found in a refrigerator case sprinkled with ice because
it wilts very easily. When selecting this vegetable, choose firm, green,
small stems with compact heads and flower buds that are tightly closed and
dark green, not open or yellow.
Broccoli rabe should be stored in a refrigerator crisper unwashed, either
wrapped in a wet towel or in a plastic bag for a maximum of three days. To
keep it longer, blanch and freeze it.
Prior to cleaning greens, any wilted or yellow leaves should be removed.
Next, dunk greens into a bowl of tepid water a few times to clean. Drain and
use a salad spinner to dry greens for use in salads. For use in cooking, it
is not necessary to completely dry leaves.
Traditionally, greens are boiled or simmered very slowly with a piece of ham
hock for an extended period of time until they are quite soft. This softens
the texture and decreases some of their bitter flavor. Greens can also be
steamed, microwaved, added to soups, salads, stews, and other dishes.
To decrease the bitterness of greens, blanch them in boiling water for
approximately one minute prior to cooking (though this does diminish some if
their nutritional value), the color, flavor and texture will be preserved.
Greens can than be sautèed (do not use aluminum or iron pans), or added to
various dishes during cooking.
Broccoli rabe is very bitter when raw so it is recommended to cook this
vegetable.
Recipes
Curried
Mustard Greens & Garbanzo Beans with Sweet Potatoes
Makes 4 servings
Each serving equals 1 cup of fruit or vegetables
Ingredients
2 medium sweet potatoes peeled and sliced thin
1 medium onion cut in half and sliced thin
2 medium cloves garlic, sliced
½ cup + 1 Tbsp chicken or vegetable broth
½ tsp curry powder
¼ tsp turmeric
2 cups chopped and rinsed mustard greens
1 15 oz can sodium free diced tomatoes
1 15 oz can garbanzo beans, drained
2 Tbsp extra virgin olive oil
salt and white pepper to taste
Steam peeled and sliced sweet potatoes for approximately 5–8 minutes.
While steaming potatoes, slice onion and garlic. Heat 1 Tbsp broth in 12
inch skillet. Sautè onion in broth over medium heat for about 4–5 minutes
stirring frequently, until translucent. Add garlic, curry powder,
turmeric, and mustard greens. Cook, stirring occasionally until mustard
greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes,
salt and pepper. Cook for another 5 minutes.
Mash sweet potatoes with olive oil, salt and pepper. If you need to thin
potatoes, add a little more broth. Serve mustard greens with mashed sweet
potatoes.
Nutritional analysis per serving: Calories 244, Protein 9g, Fat 8g,
Calories From Fat 30%, Cholesterol 0mg, Carbohydrates 35g, Fiber 9g, Sodium
351mg.
Find more in our
recipe database!
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