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Collard Greens: Salad and Stewed

At Health 360 on Friday, April 12th, we learned two different ways to prepare collard greens.  One recipe uses lightly steamed collard greens in a salad with a sweet homemade dressing of strawberries and fresh-squeezed orange juice. The other recipe calls for stewing the collard greens over a longer period of time with garlic, spices, and a beef bone to add extra calcium. Keep in mind that it’s best to limit the cooking time for collard greens, because you lose some of the nutrient value when you cook them for a very long time. Try these recipes along with the ones you cook at home! Thanks to Nathalie Basile, a certified holistic health volunteer, for developing both recipes and compiling the seasoning information!

Photo by Murray Cox,

Steamed Collard Greens with Toasted Almonds


  • 1bunch of collard greens
  • juice of one lemon
  • ¼ cup sliced almonds
  • 1 pint of strawberries
  • juice of one orange
  • 1 tablespoon honey
  • 3 tablespoons olive oil
  • ½ tsp ground coriander
  • ¼ teaspoon salt, preferably sea salt
  • black pepper to taste


  1. Pre-heat oven to 350F.
  2. Cut collard greens into half-inch strips. Place in a bowl of cold water and swish around to remove any dirt. Lift out of water and place in a colander to drain.
  3. Place almonds on a baking sheet and toast in the oven for approximately 10 minutes. Set aside to cool.
  4. In a large bowl, toss collard greens with half of lemon juice, reserving the remainder. Set aside to rest for 15 minutes.
  5. Remove the hulls from strawberries and cut into small pieces. Mash strawberries with remaining lemon juice, orange juice, honey, olive oil, salt, and pepper.
  6. After fifteen minutes have passed, steam collard greens in a steaming basket for 5 minutes and remove immediately. Allow to cool and then toss with dressing and sliced almonds.


Slow Cooked Collard Greens


  • ¼ cup olive oil
  • 4 bunches of collard greens
  • 1 small yellow onion
  • 4 cloves of garlic
  • 1 teaspoon cumin seeds, or ½ teaspoon ground cumin
  • 1 medium-large beef bone
  • 1 quart of water
  • 3 tablespoons apple cider vinegar
  • 1 ½ tablespoons salt, preferably sea salt
  • black pepper to taste


  1. Tear collard greens into medium-sized pieces and place in a bowl of cold water. Swish around the remove any dirt. Place in a colander to drain.
  2. Heat olive oil in large pot. Add onion and garlic. Cook over medium-high heat until onion is translucent and garlic beginning to turn golden. Add cumin and cook for one minute more.
  3. Add collard greens and stir well to coat greens. Add beef bone and continue to cook. Add water, bring to a simmer, and then lower heat to medium-low and cover.
  4. When most of the water has evaporated and greens are tender add apple cider vinegar, salt, and pepper.
  5. Eat immediately with a big hunk of corn bread.


Seasoning Information

–                   Almonds have been shown to help to control and prevent type II diabetes, heart disease, and high cholesterol.

–                   Black pepper helps to treat high blood pressure, arthritis, heart disease, cancer, depression, and Alzheimer’s.

–                   Coriander helps to treat high cholesterol, type II diabetes, high blood pressure, and insomnia.

–                   Cumin is effective in treating and preventing osteoporosis, type II diabetes, cancer, and anxiety.

–                   Garlic prevents and treats type II diabetes, high blood pressure, heart disease, high cholesterol, cancer, and blood clots.