Kale and Collard Greens

Nutrition Benefits

Vitamin A: helps with seeing at night and helps the immune system.

Vitamin C: helps heal cuts and wounds and helps the immune system.

A good source of calcium: helps keep the bones and teeth strong.

Low in calories: helps prevent weight gain.


Choose greens with a dark green color, a lot of leaves, and thin stems. The greens should not have a strong smell.


Put greens in the refrigerator as soon as possible after you get them. Do not wash greens before storing in the refrigerator. If they are wet, blot them dry with clean kitchen towels or paper towels.

Store greens in a clean plastic bag in the produce (crisper) drawer for up to 5 days.


Greens that are in a package and labeled as “ready to eat,” “washed,” or “tripled washed,” do not need to be washed before eating.

Green that are not packaged DO need to be washed before eating. So do packaged greens, like hearts of romaine that are not labeled as “ready to eat” or “washed.

Wash greens right before using. To clean greens, follow these steps:

  1. Throw out the outer leaves if they are torn or bruised. Separate the leaves.
  2. Put leaves in a bowl of cold water and swirl around. Lift out of the water with your hands or a slotted spoon.
  3. Fill the bowl with fresh water and swirl the greens again. Repeat with fresh water until you do not see dirt in the water.
  4. Dry the leaves. You can do this with a strainer or colander, blog them dry with clean kitchen towels or paper towels, or use a salad spinner to remove as much water as possible.


To liven up your salads, use dark greens in place of lettuce.

Stir-fry kale or collard greens with other vegetables and serve as a side dish.

Add kale and collard greens to scrambled eggs, pasta sauce, or soups.

Add a handful of kale to smoothies.

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