Skip the prepacked bag of bland baby spinach and go for the full-size, dark-green bunch—the flavor is unmatched. You … 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). Turnip Greens Turnip greens are just like turnips: kind of sweet, kind of spicy, kind of bitter, occasionally smelly, but ultimately delicious. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Recipes you want to make. https://www.thespruceeats.com/collard-greens-and-kale-recipe-3053959 By Keri Gans , Contributor Aug. 15, 2013 By Keri Gans , … 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. 0.17 gram of fat. Cooking Greens. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Tender enough for wilting, resilient enough for gratins, and mild enough for salads, chard is a workhorse green. Collard greens and kale both come from the cabbage family (Brassica oleracea). Add the garlic and cook for 2 minutes. Juice and zest of 1 small lemon (2 tablespoons juice) 1 teaspoon sea salt, or to taste. Curly kale is easy to find; shop farmers’ markets for other types. Both greens can be used interchangeably, though collards are more often associated with Southern cooking and paired with pork or vegetables. 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. All rights reserved. In order to differentiate between collard greens and turnip greens, you need to look at their appearance, growth seasons, and sun and soil requirements. 0.82 grams of protein. 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. 6 cups chopped dark leafy greens of choice. Kale can be charred, tossed in salads, sautéed, or blanched, while turnip greens are best braised. Just like kale, they're full of Vitamin K. Sub earthy beet greens for spinach in any recipe. (Your choice, are you going to believe me or Mike? Ad Choices, How to tell your kale from your collards from your Swiss chard. Characteristics: Though originally from Persia, this is one of … 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. 3.92 grams of carbohydrate, 1.8 grams of fiber and 0.45 gram of sugar. But more often than not people can't tell the difference between collard greens and turnip greens. 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. 2 onions, chopped. 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. https://www.southernliving.com/food/kitchen-assistant/turnip-greens-recipes To revisit this article, visit My Profile, then View saved stories. 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. The flat leaves of black kale (aka cavolo nero) and briefly cooked collard greens are also perfect for green wraps—a trendy alternative to tortilla wraps. 1 clove of garlic, minced. Photo by Christina Holmes. They’re often sandy, so rinse them in several changes of water. Why? Both collards and kale have a vegetal, slightly bitter flavor, but generally, the flavor of collard greens is somewhat milder than that of regular curly kale. I thought the collard greens had the most chew and the mustard greens were the crispiest. “Greens” is a general term encompassing collard greens, turnip greens, mustard greens, and kale. © 2020 Condé Nast. Well, for one, much like kale, the leaves are packed with nutrients and antioxidants. 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. 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. Kale is a super … Kale. https://www.bhg.com/recipes/how-to/cooking-basics/how-to-cook-greens Country Turnip Greens Recipe | Trisha Yearwood | Food Network After that, simply drain and pat the leaves dry, press them into an ice cube tray, and freeze overnight. Kale gets a lot of hype, but collard greens, Swiss chard and mustard greens are super nutritious, too. Whenever turnips are sold with their peppery greens, grab them and treat them as they do in Rome: braised slowly, with olive oil and garlic. Both also contain significant amounts of vitamins C, K, E and B2, as well as calcium, manganese, folate and pro-vitamin A. 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. You’ve probably heard the hype about kale and spinach. 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. Restaurant recommendations you trust. One thing all these leafy greens have in common: They will shrink dramatically when cooked. One thing all these leafy greens have in common: … While glucosinolates themselves have limited health benefits, they act as precursors to isothiocyanates such as sulforaphane. Kale. 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. Source: USDA National Nutrient Database for Standard Reference, Release 28; The Daily Values have been calculated by HealWithFood.org based on the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board, the Institute of Medicine, and the National Academy of Sciences. Turnip Greens. Cooking greens range from the very tender and quick-cooking spinach to the hearty … Versatile kale can be sautéed, wilted in soups, added to salads, blanched and used for pesto—even charred. In addition to being rich in nutrients like vitamin K, collards and kale contain health-protecting phytochemicals. Bon Appétit may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Share on Pinterest. As with many of the greens here, remove the ribs before cooking. I love its mild flavor that is similar to spinach but more delicate. Though they can be used interchangeably for many purposes, they are not the same thing. Collard greens and kale have much more in common than just their green color. Budget at least one pound of raw greens for two people. Remove the lid and stir in the thyme and the remaining kale. If you rely on dark leafy greens as vegetarian sources of iron and calcium, choose kale over collards. Swiss chard – I adore chard. Some great ways to use kale and collards include chopping the leaves up and incorporating them into omelets, frittatas and stir fries. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. While kale is cooking, cook turnips in a large pot of boiling well-salted water until crisp-tender, about … 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. But, when it comes to packing a nutritional punch and warding off disease, which one of these green leafy vegetables reigns supreme? 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. 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. While mustard greens are spicy, swiss chard is mild and versatile. Leafy greens are a staple in many people's diet. One newer way to use collards is as a sandwich wrap, as the hardy, flat leaf holds up well. Butter, nutmeg, Parmesan, cream, sesame, and bacon are all great complements. 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. Collards vs Kale – Nutrition Face-Off Published: February 3, 2019. To blanch collard greens or kale, boil or steam trimmed and roughly chopped collards or kale for two minutes, then immediately transfer to a large bowl filled with ice water for two minutes. 2. Kale is used in many different cuisines and has become increasingly popular in the past decade. Like beets, turnips are good for more than their roots. They’re spicy enough to get your nose tingling, but the longer they’re cooked, the tamer they become. Save Recipe Print Kale and Turnip Greens Gratin Makes about 8 servings Ingredients 2 cups heavy whipping cream 5 cloves garlic, thinly sliced 1 teaspoon chopped fresh thyme 1¼ cups shredded fontina cheese, divided ½ cup shredded Parmesan cheese 1¼ teaspoons kosher salt, […] Their greens are packed with … 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). One 55-gram cup of raw turnip greens contains: 18 calories. Chop the stems and cook them for a few minutes before adding the leaves. Next day, remove the collard or kale cubes from the tray, transfer to a ziploc bag, and store in the freezer. 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). 3 … Kale greens are excellent with Jiffy Cornbread or regular homemade cornbread. Not all greens are created equal. Failing to mention kale in the list of best iron rich vegetables is a grave mistake. Do other greens even come close? 1 tablespoon extra-virgin olive oil. 2 pounds turnip greens (mustard greens will work) 1/4 cup olive oil. Enjoy! Spinach. 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 … 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. 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. Collard greens have a slightly bitter flavor, while mustard and turnip greens have a slightly spicy, peppery one. Kale Competitors: How Do Other Greens Stack Up? Both collard greens and kale are best stored in a dark, cool place, such as the crisper drawer of your refrigerator. 1 medium yellow onion, halved and thinly sliced. Note, though, that regardless of whether you are freezing collards or kale, you should blanch the leaves first in order to protect their nutritional value, color and flavor. Kale is milder than all the other greens and is often eaten raw in salads. 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. To revisit this article, select My⁠ ⁠Account, then View saved stories. 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. Kale is considered one of the most nutrient-dense vegetables on the planet … Kale also contains more iron than collard greens, offering 1.14 milligrams of the mineral per 1-cup serving -- much more than the 0.07 milligrams found in an equivalent serving of collard greens. 2 pounds kale. The biggest difference is that kale contains more of these vitamins and minerals, with the exception of calcium. Add chopped turnip greens to vegetable casseroles and salads or steam them lightly and enjoy them with brown rice or legumes. Like most other green leafy vegetables, both collards and kale are low in calories and fat, and high in fiber. For New Year’s Day, I cook collards or turnip greens. Comments. The following nutrition facts table highlights the key differences in the nutrient content of collards vs kale. Ingredients. A crispy cornbread topping takes this indulgent gratin over the top. Turnip greens are believed to have been cultivated in Hellenistic and Roman times, more than 4,000 years ago. Collard greens and kale have much more in common than just their green color. 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. Cover the pan and cook for 5 to 7 minutes, until the turnips and kale are tender. But unlike kale, the greens have a distinctly peppery taste, adding a piquant accent to salads, simple sautés, and the like. That said, there are also some milder-tasting kale varieties, such as lacinato kale which is less bitter than curly kale. 3 tomatoes, chopped. Mustard greens boast high levels of vitamins K, A, and C, as well as folate and the mineral maganese. Not all leafy greens are created equal. 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