Connecting With the Soul of the American South: Collards

Collards originated as a primitive non-head-forming cabbage, the wild Brassica oleracea plant, in the Mediterranean region, over 2000 years ago. Ancient Greeks grew kale along with collards, and the Romans grew several kinds of collards before the Christian era. Julius Caesar is said to have eaten a generous serving of collards as an indigestion preventive after attending royal banquets. It’s thought that either the Romans or the Celts introduced the vegetable to Britain and France in the 4th century B.C.

In America, the first mention of “coleworts” (collards) was around 1669. Enslaved Africans in the southern American colonies embraced collard greens in their cooking. African Americans developed recipes for the fast-growing collards, and a style of cooking that eventually evolved into what we know today as “Soul Food.” They kept at least one tradition from Africa: drinking the juice, called pot liquor, left over from cooking the greens.

Collards are also called couve in Brazil, couve-galega or “couve portuguesa” (among several other names) in Portugal, kovi or kobi in Cape Verde, berza in Spanish-speaking countries, raštika in Bosnia and Herzegovina and Croatia and raštan in Montenegro and Serbia. In Kashmir, it is called haak.

Although they appear very different, collards, kale, cabbage, kohlrabi, cauliflower, broccoli, and Brussels sprouts are all varieties of the same species, Brassica oleracea. The only difference between these plants are the differences that humans introduced over thousands of years of selective cultivation. All of these Brassica oleracea vegetables are in the Brassicaceae family, along with along with bok choyrapininapa cabbageturnipsmustardwatercressarugularadisheshorseradish, daikon, land cress, rutabaga, and shepherd’s purse. Collards are part of the family known botanically by the name Brassica oleracea acephala which translates to “headless cabbage vegetable.”

Collards remain the favorite green of the American South, especially in the winter, after the first frost. If grown during hot summers, collards develop a strong bitter flavor.  The traditional way to cook collards is to boil or simmer them slowly to soften up the leaves and reduce the bitter taste. Typical seasonings can consist of diced onions, vinegar, salt, and black, white, or crushed red pepper. The most common side dish to serve with collard greens are baked or fried corn bread, and some people like to put hot sauce on the greens for extra flavor. They are often prepared with other similar green leaf vegetables, such as kaleturnip greensspinach, and mustard greens in “mixed greens” or “mess o’greens.” Many Southerners believe that they can look forward to a year of good fortune if they eat collards and black-eyed peas on New Year’s Day. Others might hang a fresh collard leaf over their door to keep bad spirits away, and a fresh leaf on the forehead is said to cure a headache.

The major differences between collards and kale stems from their appearance and flavor.  Collards have a medium green hue, an oval shape and smooth texture. Kale on the other hand is darker with grayish green broad leaves that are crinkled. Kale is also the stronger tasting of the two, thicker, chewier leaves, can taste a bit bitter compared to collards. People who aren’t used to these vegetables will more than likely think they smell unpleasant, whereas Southerners who grew up on this vegetable love the smell of cooking greens. Collards are available all year long, but their peak season is January through April. Fresh collard leaves can be stored for up to 10 days if refrigerated to just above freezing (1°C) at high humidity (>95%). In most home refrigerators, fresh collard leaves can be stored for about three days. After they are cooked, they can be frozen and stored for greater lengths of time.

Collard greens lower cholesterol by binding bile acids in the digestive tract. When this bile acid binding takes place, it is easier for the bile acids to be excreted from the body. Because bile acids are made from cholesterol, the net impact of this bile acid binding is a lowering of the body’s cholesterol level. Steamed collards show much greater bile acid binding ability than raw collards. The cancer-preventive properties of collard greens may be largely related to 4 specific glucosinolates found in this cruciferous vegetable: glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin. Each of these glucosinolates can be converted into an isothiocyanate (ITC) that helps lower our cancer risk by supporting your detoxification and anti-inflammatory systems.

One cup of cooked collards contains only 49 calories, and is an excellent source of vitamins K, A, C, and folate; the minerals manganese and calcium; and fiber. It’s a very good source of tryptophan, choline, iron, vitamins B6 and B2. It’s a good source of magnesium, vitamin Eprotein, omega-3 fats, potassium, phosphorous, and vitamins B3, B1, and B5. Collards are also high in the phytochemicals alpha and beta carotene, lutein and xeazanthin, sulforaphane, and oxalic acid.

Nutrients in 1 Cup Cooked Collard Greens

Nutrient %Daily Value
Vitamin K 1045%
Vitamin A 308.3%
Vitamin C 57.6%
Folate 44.1%
Manganese 41.5%
Calcium 26.6%
Fiber 21.2%
Tryptophan 15.6%
Choline 14.2%
Iron 12.2%
Vitamin B6 12%
Vitamin B2 11.7%
Magnesium 9.5%
Vitamin E 8.3%
Protein 8%
Omega-3 fats 7.5%
Potassium 6.2%
Phosphorus 5.7%
Vitamin B3 5.4%
Vitamin B1 5.3%
Vitamin B5 4.1%
Calories (49) 2%

Braised Collards

1 teaspoon of olive oil, or a few tablespoons of water or broth
2 or more large garlic cloves, minced
1 pound fresh collard greens, cleaned, trimmed & chopped (see below for more detail)
1 cup vegetable stock (optional)
1 tablespoon balsamic or cider vinegar
Salt to taste
Red pepper flakes to taste

Clean and prep the greens: Wash the greens well under slightly warm running water. You may want to let greens soak in water for a few minutes to loosen any dirt, then rinse well. Trim away any rough stems pieces or bruised leaves. Cut out the stems from all the leaves, collect together and chop into one-inch pieces. Roll 1 – 2 leaves into ‘cigar rolls’. Holding a roll with your fingers, to hold it together, slice into it lengthwise, turn ninety degrees and cut lengthwise again. Then cut cross-wise about an inch apart, you’ll end up with one-inch squares.

Spray a little olive oil in a large skillet, or just heat a little water or broth if you want to avoid the fat.  Add the garlic and cook for a minute. Stir in the greens, stirring to coat. Add the remaining ingredients. Cover and cook til tender, stirring occasionally. Taste and adjust seasonings.

I am lucky to live in Carrboro, North Carolina, walking distance to the farmers’ market, so my collards are tender and fresh and only take 10 minutes or so to braise, without the vegetable stock. But if yours are store-bought or tough, you may want to try adding the vegetable stock and simmering for up to 45 minutes.


This blog uses the latest nutritional data available from the USDA (United States Department of Agriculture), and the FDA (United States Food and Drug Administration), as well as nutritional data provided by food growers and manufacturers about their products. We believe the information on this website to be accurate. However, we are not responsible for typographical or other errors. Nutrition information for recipes is calculated by Living Cookbook based on the ingredients in each recipe based on statistical averages. Nutrition may vary based on methods of preparation, origin and freshness of ingredients, and other factors.

This blog is not a substitute for the services of a trained health professional. Although we provide nutritional information, the information on this blog is for informational purposes only. No information offered by or through this blog shall be construed as or understood to be medical advice or care. None of the information on this blog should be used to diagnose or treat any health problem or disease. Consult with a health care provider before taking any product or using any information on this blog. Please discuss any concerns with your health care provider.

31 thoughts on “Connecting With the Soul of the American South: Collards

  1. Pingback: Knowing the Healing Power of Vitamin K « Humane Living

  2. Pingback: Being Kind to Your Body With Kale « Humane Living

  3. Pingback: Fighting Free Radicals « Humane Living

  4. Pingback: Understanding ANDI Scores « Humane Living

  5. Pingback: Discovering the Pharmacy at the Farmers Market: Phytochemicals in Fruits and Vegetables « Humane Living

  6. Pingback: Finding Vitality with Vitamins « Humane Living

  7. Pingback: Making Sense of Minerals « Humane Living

  8. Pingback: Turning Over a New Leaf « Humane Living

  9. Pingback: Fighting Chronic Inflammation « Humane Living

  10. Pingback: Eliminating Toxins | Humane Living

  11. Pingback: Concentrating on Carotenoids | Humane Living

  12. Pingback: Turning Your Health Around With Turnip Greens | Humane Living

  13. Pingback: Mustering Enthusiasm for Mustard Greens | Humane Living

  14. Pingback: Calculating Your Intake of Calcium | Humane Living

  15. Pingback: Thinking About Thiamine | Humane Living

  16. Pingback: Regarding Riboflavin | Humane Living

  17. Pingback: Noticing Sources of Niacin | Humane Living

  18. Pingback: Becoming Aware of Vitamin B6 | Humane Living

  19. Pingback: Finding Foods with Folate | Humane Living

  20. Pingback: Providing Your Body With Pantothenic Acid | Humane Living

  21. Pingback: Comprehending the Importance of Choline | Humane Living

  22. Pingback: Seeing the Benefits of Vitamin C | Humane Living

  23. Pingback: Making the Argument for Arugula | Humane Living

  24. Pingback: Enjoying Excellent Health With Viatmin E | Humane Living

  25. Pingback: Powering up With Potassium | Humane Living

  26. Pingback: Reducing Sodium Intake | Humane Living

  27. Pingback: Promoting Healthy Protein | Humane Living

  28. Pingback: Managing Your Intake of Manganese | Humane Living

  29. Pingback: Getting to Know Knol-Kohl (Kholrabi) | Humane Living

  30. Pingback: Cashing in on Cabbage | Humane Living

  31. Pingback: Branching Out With Broccoli | Humane Living

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s