Jeffrey Salazar
Collard greens are a keto-friendly vegetable with only 0.5 g of net carbs per serving. They are a good source of protein and can be cooked in various ways, making them a versatile addition to a keto diet. For those on a keto diet, collard greens provide a way to include greens, with recipes including collard greens with bacon, ham hocks, or ham and onion.
| Characteristics | Values |
|---|---|
| Keto-friendly | Yes |
| Carbohydrates | Low |
| Net carbs per serving | 0.5 g |
| Calories per serving | 12 |
| Protein per serving | 1.1 g |
| Cancer prevention | Contains compounds that may prevent cancer |
| Recipe | With bacon, ham hocks, or ham and onion |
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What You'll Learn
Collard greens are keto-friendly
Collard greens are a cruciferous vegetable, a family of crop species that includes kale and broccoli. They are also a good source of protein, with 1.1 grams per serving. What's more, collard greens are low in calories, with only 12 calories per serving, so you can enjoy them without worrying about interfering with ketosis.
There are various recipes for keto collard greens, many of which include bacon, ham hocks, or ham. For example, you can start by cooking onion and garlic in bacon fat, then add in seasonings and vinegar to build flavour. Alternatively, you can cook the bacon first, then add onion, garlic, and broth, followed by seasonings and collard greens.
If you're short on time, you can use pre-washed collard greens and an Instant Pot to speed up the process. You can also make a large batch and save any leftovers to make a second batch. Collard greens are a delicious and versatile keto-friendly option, perfect for a traditional Southern meal or a simple side dish.
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Nutritional value of collard greens
Collard greens are a leafy green vegetable native to North America and have been a traditional part of the Southern American diet for hundreds of years. They are a cruciferous vegetable, belonging to the Brassica genus of plants, which also includes broccoli, cabbage, kale, bok choy, Brussels sprouts, rutabaga, and turnips.
Collard greens are a low-calorie vegetable packed with essential nutrients, vitamins, minerals, and dietary fibre. A serving of one cup provides 12 calories, 2 grams of carbohydrates, 1.4 grams of dietary fibre, and 1 gram of protein. They are also an excellent source of calcium, magnesium, potassium, phosphorus, and vitamins K, C, and folate.
The health benefits of collard greens include:
- Cancer prevention: Collard greens contain antioxidants that fight free radicals in the body, reducing the risk of developing certain types of cancers, including prostate, breast, ovarian, lung, bladder, colon, kidney, and pancreatic cancer.
- Bone health: The calcium and vitamin K in collard greens strengthen bones and improve bone metabolism, helping to reduce the risk of osteoporosis.
- Heart health: The dietary fibre and potassium in collard greens help to enhance good HDL cholesterol levels and reduce bad LDL cholesterol levels, improving heart health.
- Gut health: Collard greens are a good source of dietary fibre, which supports digestive health and nurtures the gut with good bacteria.
- Eye health: Collard greens are rich in vitamins that play a key role in vision and help prevent age-related eye disorders such as macular degeneration, cataracts, diabetic retinopathy, and glaucoma.
- Sleep: Collard greens are believed to enhance sleep quality.
- Skin and hair health: The nutrients in collard greens may improve skin and hair health.
- Immunity: Collard greens support immune function.
- Liver function: They are also believed to support liver function.
Collard greens can be enjoyed in a variety of ways, including raw in salads, blended into smoothies, or sautéed as a side dish. They are also commonly used in traditional Southern recipes, such as collard greens with ham hocks or bacon, and are considered keto-friendly.
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Collard greens with ham hocks recipe
Yes, you can eat collard greens on keto. Leafy greens tend to be very low in carbs, and collard greens are no exception.
Now, here's a detailed recipe for collard greens with ham hocks that can be made in an Instant Pot or on a stovetop.
Ingredients:
- Collard greens
- Ham hocks
- Olive oil
- Butter
- Onion
- Garlic
- Sage
- Paprika
- Black pepper
- Cayenne
- Chicken broth
- Worcestershire sauce
- Apple cider vinegar
- Bay leaves
- Hot sauce
Instructions:
First, heat olive oil and butter in a large pot until they start to sizzle. Add the ham hocks and lightly sear them on all sides. Then, add the onion, garlic, sage, paprika, black pepper, and cayenne to the pot. Cook the onion until it becomes translucent and soft.
Next, pour in the chicken broth and stir the mixture. Cover the pot with a lid and let it cook for about two and a half hours on low heat. While the ham hocks are cooking, clean and prepare the collard greens by removing the thick stems and chopping the leaves.
After two and a half hours, shred the meat from the ham hocks and add the collard greens to the pot. Add water if needed (up to 3 cups). Also, add in the Worcestershire sauce, apple cider vinegar, and bay leaves. Cover the pot again and cook on low heat for an additional one and a half hours.
Finally, remove the bay leaves and taste the collard greens to adjust the seasoning with salt if needed. You can serve the dish with hot sauce on the side.
This recipe yields a comforting bowl of Southern-style collard greens with ham hocks, perfect for a hearty meal. Enjoy!
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Collard greens with bacon recipe
Collard greens are keto-friendly and low in carbohydrates. They can be enjoyed in various ways, including with bacon as a delicious and surprisingly easy side dish. Here is a detailed recipe for collard greens with bacon:
Ingredients:
- Collard greens (two large bunches)
- Bacon (preferably nitrate-free)
- Onion (white or yellow)
- Garlic (freshly chopped)
- Chicken broth/stock
- Apple cider vinegar or lemon juice
- Salt
- Pepper
- Sugar
- Hot sauce
- Cooking spray
Instructions:
Start by rinsing the collard greens thoroughly in a sink or large bowl of cold water to remove any dirt and grit. Make a V-shaped incision at the base of each collard green to cut and remove the rib. You can use a sharp knife to cut the leaves into 1-inch by 2-inch pieces or tear them by hand. Dry the leaves with a paper towel or salad spinner.
Next, heat a large skillet or pot over medium heat and spray with cooking spray. Add the bacon and cook until it begins to brown around the edges, stirring occasionally. This should take around 5 minutes. Drain and discard half of the bacon drippings, leaving the other half in the skillet to add flavour.
Add the chopped onion to the skillet and cook until softened and lightly browned. This usually takes around 8 minutes. Then, add the garlic, salt, pepper, sugar, and hot sauce. Cook for another minute until the garlic becomes fragrant.
Pour in one cup of chicken broth/stock and use a wooden spoon to scrape up any browned bits from the bottom of the skillet. Add the remaining chicken broth/stock, apple cider vinegar or lemon juice, and additional seasonings like celery salt, crushed red pepper flakes, or Old Bay Seasoning to the skillet. Stir everything together.
Finally, add the collard greens to the skillet. Cover the skillet with a lid and let the collard greens cook for about 5 minutes or until they begin to wilt and lose their brightness. Taste the collard greens and adjust the seasoning with additional vinegar, hot sauce, or salt if needed.
Serve the collard greens with bacon warm, along with some of the juices from the skillet. Enjoy them as a side dish with keto fried chicken, mashed cauliflower, biscuits, or hot buttered cornbread.
This recipe is a delicious way to incorporate nutritious greens into your keto diet. Feel free to adjust the seasoning and ingredients to suit your taste preferences.
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Other keto-friendly vegetables
Collard greens are a keto-friendly vegetable, and there are many other vegetables that can be included in a keto diet. The key to a keto diet is to eat low-carb vegetables, as too many carbs can prevent ketosis.
Leafy greens are a great option for keto diets as they are low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, and romaine lettuce. Dark leafy greens like spinach and kale are packed with vitamin K and iron. Other salad vegetables such as radishes, arugula, and cucumber are also keto-friendly.
Some non-leafy vegetables are also keto-friendly. These include mushrooms, asparagus, tomatoes, bell peppers, and cauliflower. Cauliflower is a versatile vegetable that can be used as a substitute for starchy vegetables, such as in cauliflower rice or mashed cauliflower.
Some vegetables should be consumed in moderation on a keto diet. These include green beans, Brussels sprouts, and cabbage, which have slightly higher carb counts. Starchy vegetables like corn, potatoes, and peas are not recommended for a keto diet due to their high carb content.
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Frequently asked questions
Yes, collard greens are one of the most keto-friendly vegetables you can find. With only 0.5 g of net carbs per serving, they are a great way to work greens into your keto diet.
There are several keto-friendly collard greens recipes, including those with bacon, ham hocks, ham, and onion.
To make keto collard greens with bacon, start by cooking bacon, onion, and garlic in an Instant Pot. Next, add in seasonings and vinegar. Finally, add the collard greens and let them wilt.
