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CAN YOU EAT COLLARD GREENS ON A KETO DIET?
Collards are delicious and a perfect side dish for a low-carb diet. Not only are they keto-friendly, but they are also high in fiber which is good if you avoid grains for a low-carb diet.
ARE COLLARD GREENS GOOD FOR YOU?
According to Dr. Axe collards are full of nutrients our bodies need and they fight cancer, helps the liver detox and cleanse, boost the immune system, and much more.
Collard greens are among the best vitamin C-rich foods, and they’re a good source of vitamin K, vitamin A, and soluble fiber. They also contain multiple nutrients with potent anti-cancer properties, such as diindolylmethane and sulforaphane.
HOW MANY NET CARBS ARE IN COLLARD GREENS
One cup of boiled collard greens has 10.73 g of carbohydrates, including 7.6 g of fiber and less than 1 g of sugar.
TIPS AND QUESTIONS
WHAT DOES BAKING SODA DO TO COLLARDS?
If you use greens late in the growing season, they could be a little tough. To remedy this, when cooking the greens, add 1/8 of a teaspoon after all your ingredients have been put into the pot and cooking. A foam will appear and then dissipate, helping to tenderize the greens.
DOES VINEGAR TENDERIZE COLLARDS?
Vinegar will help it tenderize collard greens. Just add about 2 tablespoons of white vinegar or apple cider vinegar per pot of greens.
HOW TO PICK GOOD COLLARDS
First, I suggest buying organic collards to avoid any pesticide being sprayed on the leaves. You can get them at your local grocery stores or farmer's market. When looking at a pile of collards, look for dark leafy greens that are stiff, not wilted. Be sure the green leaves are whole and do not have any obvious spots where bugs have been chewing on them.
HOW DO I GET THE BITTERNESS OUT OF GREENS?
Adding 2 tablespoons of vinegar to your cooking pot or 1/8 teaspoon of baking soda will help. Also, be sure to pick young fresh greens. The older ones tend to be more bitter and tough.
WHAT IS POT LIQUOR?
Pot liquor is not alcohol but the liquid left in the bottom of the pot after cooking dark greens. Some say it's the best part of cooking greens. In this collards recipe, the pot liquor is infused with a sweet and sour flavor with a hint of bitter flavor from the greens.
SUBSTITUTIONS
This recipe would also be great to prepare other greens. You can make a whole pot of one type or mix them.
- Kale
- Turnip Greens
- Swiss Chard
- Spinach
HOW TO PREPARE COLLARDS
If this is the first time you have cooked collards, you need to know it is important to get the tough stem removed for the collard leaf. They are so though it is hard for our bodies to digest. My favorite way is to cut the stem out before washing the leaves.
- Using a sharp knife, trim the large vein of the stem off of the collard leaves. Discard stems.
- Wash leaves under cold water, then pat dry with a paper towel.
- Stack the leaves one on top of the other.
- Tightly roll the stack of leaves lengthwise, like a cigar. Cut collard greens crosswise into 1/4 inch pieces.
INGREDIENTS FOR VEGAN COLLARD GREENS
- Collard greens
- Olive oil
- Chopped yellow onion
- Minced garlic
- Vegetable broth
- Pure maple syrup
- Apple cider vinegar
- Salt
- Black pepper
HOW TO COOK KETO COLLARDS
- Place the olive oil in a large pot, heat over medium heat. Add onion and saute until slightly tender.
- Add collards and saute for 3 minutes.
- Now the magic is about to happen; you will make a sweet & sour pot liquor for this recipe. Add vegetable stock, maple syrup, vinegar, pepper, and salt. Cover pot and turn heat to low—Cook for 45 minutes. Check every 15 minutes or so to be sure there is plenty of pot liquor. If it seems to be drying out, then turn down the heat a bit and add 1/4 cup or more if need of vegetable broth.
- Serve warm, top with Blend 11 nut and seed blend mix or your favorite topping.
TOPPING IDEAS
One of my favorite ways to top my collards is with nuts and seeds. It gives a sweet, nutty crunch to the collards that I really enjoy. I like using Blend 11 - Low FODMAP Seed Mix. It is a mixture of nuts, seeds, cacao nibs, berries, puffed millet, and amaranth.
- red pepper flakes
- Hot pepper vinegar
- Hot sauce
- parmesan cheese
- A variety of nuts & seeds
MORE RECIPES SOUTHERN RECIPES
- Best Southern Vegan Recipes
- Gouda Mac n Cheese
- Instant Pot Boiled Peanuts
- Crock Pot Boiled Peanuts
- Black Eyed Pea Hummus Recipe
- Canning Peach BBQ Sauce - (web story)
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Southern Keto Collard Greens Recipe
Ingredients
- 1 bunch collard greens About 16 med-large greens stems removed and washed.
- 2 tablespoons olive oil
- 2 clove garlic peeled and minced
- 1/3 cup onion chopped in small pieces
- 1 1/2 cups vegetable broth
- 2 tablespoons maple syrup be sure and use real maple syrup, it makes a difference
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon salt more if desired
- 1/2 teaspoon black pepper more if desired
Instructions
Prepare Collards
- Using a sharp knife trim the large vein of the stem off of the leaf. Discard stems.
- Wash leaves under cold water, then pat dry with a paper towel.
- Tightly roll the stack of leaves lengthwise, like a cigar. Cut collard greens crosswise into 1/4 inch pieces.
Cook Collards
- Place the olive oil in a large pot, heat over medium heat.
- Add onion and garlic, saute until slightly tender.
- Add collards and saute for 3 minutes.
- Now the magic is about to happen; you will make a sweet & sour pot liquor for this recipe. Add vegetable stock, maple syrup, vinegar, pepper, and salt. Cover pot and turn heat to low—Cook for 45 minutes.
- Check every 15 minutes or so to be sure there is plenty of pot liquor (liquid). If it seems to be drying out, then turn down the heat a bit and add 1/4 cup or more if need of vegetable broth.
- Serve warm, top with Blend 11 nut and seed blend mix or your favorite topping.
Notes
- red pepper flakes
- Hot pepper vinegar
- Hot sauce
- parmesan cheese
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