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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"But I have never tasted meat, Nor cabbage, corn nor beans, Nor fluid food on half as sweet As that first mess of greens."
-James T. Cotton Now, American poet

The refrigerator light goes on...

Okay, so you donít think that you like collard greens.... Being from the South, I was supposed to like greens growing up but I didnít. It wasnít until I learned about food that I came to love them.

That said, collards have to be complemented with other flavors to activate the taste buds. Without a little salt, they are nothing. But I think that it is the pure maple syrup that makes this recipe so fantastic. Honey will work fine and give a more flowery flavor. The combination of salt, bitter and sweet tastes releases the true flavor of the greens.

Grapeseed Oil and Cholesterol

A study published in 1990 in the Journal of Arteriosclerosis showed a remarkably beneficial effect of grapeseed oil on HDL cholesterol (the good cholesterol. It appears that one ounce per day is enough, with the research showing a 13 to 14 percent increase in HDL cholesterol.

In another study published in Journal of the American College of Cardiology, fifty-six participants with low HDL levels substituted up to 1.5 ounces of grapeseed oil for the oil they used in recipes. At the end of the study, the subjects showed no significant change in weight or total cholesterol, but the ratio of LDL to HDL had changed with a 7% reduction in LDL and a 13% increase in HDL levels.


 

Maple-Sweetened Collard Greens



Servings = 4 | Serving size =about 1/2 cup greens

Cooking Time = 15 Minutes

This recipe can be multiplied by 2,3,4.

Leftovers are fair.

1 tsp olive oil
1 medium white onion
1 lb fresh collard greens
2 Tbsp pure maple syrup
1 tsp lemon juice
1/8 tsp salt
1 tsp unsalted butter

Heat the grapeseed oil in a large skillet over medium heat.

Add the white onion and cook slowly for about 20 minutes until the onions are translucent. Stir frequently.

While the onions are cooking, wash the collards well and slice into 2 inch squares.

Add the collard greens to the pan with the onions and toss. As they begin to wilt, add the pure maple syrup, lemon juice, salt and butter.

Cook until the collards are hot and wilted, but not to the point that they begin to lose their bright green color.

Nutrition Facts

Serving size = about 1/2 cup greens

Servings = 4

.

Amount Per Serving

Calories 103 Calories from Fat 23
  % Daily Value
Total Fat 3g 4%
    Saturated Fat 1g 4%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 3mg 1%
Sodium 101mg 4%
Total Carbohydrates 19g 6%
    Dietary Fiber 5g 20%
    Sugars 3g  
Protein 3g  
Vitamin A 153% Vitamin C 73%
Calcium 18% Iron 2%
Vitamin K 583 mcg Potassium 295 mg
Magnesium 17 mg