Collard greens are a nutritious leafy green that often feature in Southern cooking. While fresh collards require long braising, canned collards offer convenience without sacrificing much nutrition. Here is what you need to know about the health benefits of canned collards and how to cook them.
1. Are Canned Collard Greens Still Good for You?
Yes, canned collard greens can still provide great nutritional value, especially when seeking the convenience of a quick side dish. Collards are packed with beneficial vitamins, minerals and antioxidants.
When collard greens are canned, some nutrients like vitamin C and certain B vitamins do break down from the high heat processing.
However, canned collards retain appreciable levels of:
- Fiber – Helps lower cholesterol and control blood sugar.
- Vitamin K – Supports bone and heart health.
- Vitamin A – Important for eye and skin health.
- Manganese – An essential mineral for metabolism and nerve function.
- Calcium – Needed for bone density and muscle function.
So while fresh collards are still the most nutritious option, canned collards can make obtaining important vitamins, minerals and fiber more convenient.
2. How To Cook Canned Collard Greens
To cook canned collards with authentic Southern flavor, caramelize them in broth and seasonings:
Ingredients
- 1 tablespoon olive oil
- 6 cups low sodium chicken or vegetable broth
- 3 (14oz) cans collard greens, drained well
- 4 strips turkey bacon, cooked and crumbled
- 1 small onion, finely diced
- 2 garlic cloves, minced
- 1-2 teaspoons apple cider vinegar
- 1⁄2 teaspoon crushed red pepper flakes
- Hot sauce, salt and black pepper to taste
Instructions
Heat olive oil in a large pot over medium heat. Sauté onion for 3 minutes until translucent. Add garlic and cook 1 minute more.
Add canned collards, broth, vinegar and red pepper. Cover and bring to a boil.
Reduce heat and simmer uncovered for 15 minutes, stirring occasionally until liquid is reduced by half.
Remove pot from heat and stir in crumbled turkey bacon. Season to taste with hot sauce, salt and black pepper.
Serve collards warm alone or with pot roast, fried chicken, black eyed peas, corn bread and potatoes for a Southern feast.
The key steps when cooking canned greens Southern style are to caramelize with sautéed aromatics, concentrate flavors by reducing cooking liquid, and season with bacon, vinegar and hot sauce. The results are richly-flavored, velvety collard greens.
While fresh may always reign supreme in terms of nutrition, canned collard greens still retain an impressive vitamin and antioxidant profile. With the proper preparation methods, canned collards can make for delicious and nutritious Southern comfort food.
