Kale. Collard greens and kale have much more in common than just their green color. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Collard greens have a slightly bitter flavor, while mustard and turnip greens have a slightly spicy, peppery one. To revisit this article, select My⁠ ⁠Account, then View saved stories. Nutritional and health benefits aside, collards and kale also taste great, and their earthy, slightly bitter flavor makes these green leafy vegetables a great addition to a wide range of savory dishes. 3 … Whether you want to incorporate some new greens into your diet, or to learn new ways to use old standbys like kale or spinach, this cookbook has you covered. 2 pounds turnip greens (mustard greens will work) 1/4 cup olive oil. Kale gets a lot of hype, but collard greens, Swiss chard and mustard greens are super nutritious, too. Both greens can be used interchangeably, though collards are more often associated with Southern cooking and paired with pork or vegetables. Well, for one, much like kale, the leaves are packed with nutrients and antioxidants. Both also contain significant amounts of vitamins C, K, E and B2, as well as calcium, manganese, folate and pro-vitamin A. Leafy greens are a staple in many people's diet. Cooking greens range from the very tender and quick-cooking spinach to the hearty … The same recipe can also be used for other types of greens such as turnips, collards, or mustards. I thought the collard greens had the most chew and the mustard greens were the crispiest. lacinato kale which is less bitter than curly kale, The role of Sulforaphane in cancer chemoprevention and health benefits: a mini-review, Broccoli Powder: Benefits, Nutritional Value, and Uses, Health Benefits of Cauliflower (White and Purple Varieties), 10 Foods That Can Be Used as Substitutes for Kale, 10 Tasty Things to Do With Broccoli Stems. Mike thought they all tasted the same, although he did note texture differences: Turnip greens were the flakiest, mustard greens were the softest, and the kale chips were the chewiest. To revisit this article, visit My Profile, then View saved stories. The table provides both the actual amount and the % Daily Value (%DV) for each nutrient, and the values are based on a 100-gram (3.5 oz) serving of raw collards/kale. Collards vs. Kale: Why Only One Supergreen Is a Superstar In the midst of the kale craze, the reasons some nutritious greens get the cold shoulder may … You … All rights reserved. A crispy cornbread topping takes this indulgent gratin over the top. 2 onions, chopped. If you rely on dark leafy greens as vegetarian sources of iron and calcium, choose kale over collards. For New Year’s Day, I cook collards or turnip greens. They’re often sandy, so rinse them in several changes of water. Though they all arrived in the U.S. at different times and in various ways, we are certainly happy that these greens, along with the familiar spinach and kale, are popular on Southern tables. Restaurant recommendations you trust. Add the stock and half of the kale, increase heat to medium-high, cover the pan, and cook for 3 minutes, until the kale is wilted. Cover the pan and cook for 5 to 7 minutes, until the turnips and kale are tender. An increasing body of evidence also suggests that a low intake of vitamin K is associated with low bone density and an increased risk of osteoporosis, while a high intake of this often-overlooked nutrient has been associated with high bone density and a lower risk of osteoporosis (1). Share on Pinterest. Spinach. The biggest difference is that kale contains more of these vitamins and minerals, with the exception of calcium. Whether you are analyzing the nutrition data for collards or kale, one thing is very obvious: both are exceptionally rich in vitamin K. Indeed, just half a cup of either chopped kale or collards provides more than hundred times the daily value (DV) for vitamin K, a nutrient that is best known for its role in the blood clotting process. Collards vs Kale – Nutrition Face-Off Published: February 3, 2019. 3 tomatoes, chopped. In addition to being rich in nutrients like vitamin K, collards and kale contain health-protecting phytochemicals. Because of the similar flavor and texture, collards and kale can be used interchangeably in many recipes, and, in fact, collards have been singled out as one of the best substitutes for kale. The truth is, although some greens are more nutritionally dense than others, there is not one specific green that beats all others in the level of each individual nutrient. Juice and zest of 1 small lemon (2 tablespoons juice) 1 teaspoon sea salt, or to taste. Collard greens and kale both come from the cabbage family (Brassica oleracea). They’re spicy enough to get your nose tingling, but the longer they’re cooked, the tamer they become. Collard greens and kale have much more in common than just their green color. Ingredients. If you liked this article about the similarities and differences between collard greens and kale, you might also like the following articles which compare nutrient-dense green foods in terms of nutritional value, health benefits, taste, culinary uses, and more: The Book of Greens is an award-winning cookbook dedicated to greens and an invaluable resource for anyone who is tired of using green leafy vegetables in unpredictable ways. Just like kale, they're full of Vitamin K. Turnip Greens. 1 medium yellow onion, halved and thinly sliced. While mustard greens are spicy, swiss chard is mild and versatile. 0.82 grams of protein. Photo by Christina Holmes. Curly kale is easy to find; shop farmers’ markets for other types. (Your choice, are you going to believe me or Mike? Kale is a super … To sum up, both collards and kale are rich in nutrients, particularly vitamin C and vitamin K. From a nutritional standpoint, the key difference between collards and kale is that kale generally contains more nutritional punch per gram. Butter, nutmeg, Parmesan, cream, sesame, and bacon are all great complements. Though they can be used interchangeably for many purposes, they are not the same thing. 3.92 grams of carbohydrate, 1.8 grams of fiber and 0.45 gram of sugar. Kale Competitors: How Do Other Greens Stack Up? Add the garlic and cook for 2 minutes. Cooking advice that works. Next day, remove the collard or kale cubes from the tray, transfer to a ziploc bag, and store in the freezer. Both collard greens and kale are best stored in a dark, cool place, such as the crisper drawer of your refrigerator. Turnip greens are believed to have been cultivated in Hellenistic and Roman times, more than 4,000 years ago. Both are members of the Brassica oleracea species, and both are loaded with nutrients and phytochemicals that have been extensively researched for their potential health benefits. After that, simply drain and pat the leaves dry, press them into an ice cube tray, and freeze overnight. https://www.thespruceeats.com/collard-greens-and-kale-recipe-3053959 https://www.southernliving.com/food/kitchen-assistant/turnip-greens-recipes To find out, we put collards and kale side by side for a nutritional comparison, plus combed through research to learn all about the potential health benefits of collard greens and its botanical cousin. Turnips and turnip greens; ... turnips, and most types of kale — didn’t contain enough goitrogens to pose a significant risk to people with normal thyroid function. 6 cups chopped dark leafy greens of choice. Remove the lid and stir in the thyme and the remaining kale. Swiss chard – I adore chard. Southerners love to braise collards with ham for hours, but these hearty leaves are delicious quickly sautéed and also make an amazing slaw (try adding chiles and chopped peanuts). Do other greens even come close? Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Budget at least one pound of raw greens for two people. I love its mild flavor that is similar to spinach but more delicate. 1 tablespoon extra-virgin olive oil. In addition to providing a wide range of nutrients, both collards and kale contain precursors to isothiocyanates, powerful phytochemicals that have been researched for their potential anti-cancer effects. Scientists believe that eating Brassica vegetables like kale or collards may help reduce your risk of developing cancer because they contain phytochemicals called glucosinolates. But unlike kale, the greens have a distinctly peppery taste, adding a piquant accent to salads, simple sautés, and the like. Many people think that kale is as healthy as it gets (and it is very rich in vitamins and minerals), but collard greens actually have 18 percent more calcium. Not all greens are created equal. Failing to mention kale in the list of best iron rich vegetables is a grave mistake. Kale greens are excellent with Jiffy Cornbread or regular homemade cornbread. Isothiocyanates have been extensively researched for their potential anti-cancer effects, and studies suggest that they can induce apoptosis (self-destruction of cancerous cells), combat inflammation, and influence proteins that are involved in cell division (2). Cooking Greens. Ad Choices, How to tell your kale from your collards from your Swiss chard. 1 clove of garlic, minced. https://www.bhg.com/recipes/how-to/cooking-basics/how-to-cook-greens Versatile kale can be sautéed, wilted in soups, added to salads, blanched and used for pesto—even charred. While kale is cooking, cook turnips in a large pot of boiling well-salted water until crisp-tender, about … Created by one of Portland's most acclaimed chefs, Jenn Louis, this inspiring cookbook contains creative recipes for every meal of the day, from breakfast and mains to snacks and desserts. As with many of the greens here, remove the ribs before cooking. The following nutrition facts table highlights the key differences in the nutrient content of collards vs kale. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. That said, there are also some milder-tasting kale varieties, such as lacinato kale which is less bitter than curly kale. Like beets, turnips are good for more than their roots. In order to differentiate between collard greens and turnip greens, you need to look at their appearance, growth seasons, and sun and soil requirements. There are five kale varieties that are classified according to the leaf type; curly-leaved, plain-leaved, Rape kale, leaf and spear and CavoloNeru also known as Tuscan Cabbage , black cabbage, Tuscan Kale, Lacinato and dinosaur kale. 2. Kale can be charred, tossed in salads, sautéed, or blanched, while turnip greens are best braised. If you have a lot of collards or kale and you think you won't be able to eat them up before they turn limp, you can also freeze them for later use. Country Turnip Greens Recipe | Trisha Yearwood | Food Network © 2020 Condé Nast. One 55-gram cup of raw turnip greens contains: 18 calories. 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