A big pot of greens are a holiday dinner and Sunday dinner staple for thousands of families throughout the U.S. The good news is that this time-tested treasure not only tastes good but is very good for you as well…if prepared the right way.
Based on a very small number of studies looking specifically at leafy greens such as collard, turnip and mustard greens, and a larger number of studies looking at cruciferous vegetables as a group, cancer prevention appears to be a standout area for greens with respect to their health benefits.
Collard greens provide special nutrient support for cancerprevention, thanks to the cancer-fighting properties sulforaphane and DIM, as well as cholesterol lowering soluble fiber, and immune boosting vitamin c .
Sulforaphane is also known to lower blood glucose levels, which makes greens a healthy choice for diabetics.
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All that said, a pot of greens that is loaded with excessive fat (fatty meat like pork, bacon, etc) significantly reduces all these outstanding health benefits. But there......are some easy, delicious tips you can follow to make sure your greens stay healthy, and still delicious.
1. Swap out high-fat meats for smoked turkey necks. In a small pot, boil turkey necks over medium-high heat until tender. Once turkey parts are tender, rinse and transfer to the pot containing your collard greens.
2. Add a splash of fresh lemon juice before cooking them to increase their healthy anti-inflammatory properties.
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3. Marinate your greens just by letting them sit in a mixture of your favorite spices for over half hour then
4. Enhance flavor by adding fat free chicken broth.
5. Add a couple of teaspoons of olive oil for a dose of heart-healthy fat.
6. Add red pepper flakes if you want a little heat.
7. Saute a few cloves of garlic in olive oil, and add to the pot as you're adding your greens.
8. Sprinkle some apple cider vinegar over the greens and serve hot or warm, accompanied by your favorite pepper sauce.
9. Mix in other kinds of greens so then you have a different flavor. Maybe some collards with mustards or kale.
Also remember, the longer you cook the greens, the less nutritional value they have, so you may just want to cut off the stove a little bit earlier to preserve more of the nutrients.
Happy eating!
