Saturday, November 3, 2012

A Healthier Take on Collard Greens

I ran to Wegmans earlier this afternoon to pick up some pre-Halloween goodies. Our neighborhood is trick-or-treating tonight and we have a few friends coming over beforehand for pizza and appetizers.

On weekends, Wegmans has a number of stations set up. Workers prepare various dishes and give customers taste samples. Today was a good one -- collard greens.

When the Wegmans gal handed me my "taste" I could tell it had been drenched in olive oil. Talk about completely destroying these gorgeous leafy greens! She also didn't use fresh garlic, instead choosing minced garlic in a jar when the real deal rested in beautiful bulbs not more than a foot from where she stood. 

I asked her how much oil she used and she replied, "Several tablespoons." Just one tablespoon of olive oil is 120 calories! Yuck!

(It's worth noting that oils are extremely low in nutritive value.They contain no fiber, no minerals and are 100 percent fat calories. Above all, they contain saturated fat, which immediately injures the endothelial lining of the arteries when eaten.

I am not going to tell you not to use oil, but less is definitely more. And when you can use an alternative in its place, do it. A quick Google search will turn up a number of oil substitutes for baking and s
autéing, all of which will produce your desired results.)

After speaking with her, I felt as though I had to right this wrong.

I left Wegmans with my groceries and enough collard greens to prepare lunch for Matt and me.

The end result was a delicious and healthful take on Wegmans' fatty creation that left us both feeling satisfied.

Collard Greens
1 teaspoon of oil (<-- just enough so the garlic doesn't stick)
1 cup vegetable broth
6 cloves garlic, crushed

Add the olive oil to your pan and heat. When pan is hot, add garlic. Move it around with a wooden spoon for about 2 minutes. Add collard greens and vegetable broth. Cover, stirring occasionally until greens are wilted.

Top with a few sprinkles of parmesan cheese (we use a vegan brand by Galaxy Nutritional Foods) and it's ready to serve.



  1. So when you must use oil what kind do you use? I've heard a lot of good things recently about Grapeseed but I keep forgetting to pick it up at the store.

  2. Oil is oil. The key is to use it sparingly (regardless of which kind you choose). All the recipes I'll share here will rarely, if ever, contain more than a tablespoon. And I would strongly suggest moving away from all oils, especially when recipes call for 1/4 cup or more. I have several tried and tested substitutes that I can share with you, if you'd like. Hmmm...may make for a nice future blog post!

  3. Agreed. I haven't done a lot of homework on the subject but I believe Grapeseed is supposed to have a lot less saturated fat than olive, canola, etc. You have me wanting to research this now ;-)

    I always use applesauce in place of oil when baking ... never seems to alter the taste.

  4. Applesauce is a wonderful substitute for baking. Pumpkin, banana and sweet potato too (though they work better when there are other strong flavors in your recipe).

    Every oil manufacturer promises the world and numerous health benefits. Grapeseed is just the latest and the greatest. Keep in mind, all oils are processed and the nutrients are stripped. So use it -- but use it sparingly. And when you can substitute it with a whole-food without altering the taste, Go. For. It. : )