Eating raw collard greens in smoothies has become a popular way to get more nutrients from this super healthy green. Collard greens are packed with vitamins, minerals, antioxidants, and fiber that provide many health benefits. Blending collard greens into smoothies is an easy way to get more servings of vegetables into your diet.
Are raw collard greens safe to eat?
Yes, raw collard greens are safe to eat. Collards contain goitrogens, compounds that can interfere with thyroid function when consumed in very large quantities over a long period of time. However, blending raw collard greens into an occasional smoothie is considered safe. Cooking collard greens can help reduce the goitrogenic compounds if consuming them regularly in large amounts.
Do you need to cook collard greens before putting them in a smoothie?
No, you do not need to cook collard greens before adding them to smoothies. Collards can be blended raw into smoothies without any issues. Some people may prefer to lightly steam or sauté the greens before adding to smoothies, as this can help soften the texture. But collards can be used raw or cooked in smoothies.
What are the benefits of collard greens in smoothies?
Adding raw collard greens to smoothies provides many health benefits, including:
- High in antioxidants like vitamins C, E, and beta carotene to reduce inflammation and oxidative stress.
- Excellent source of vitamin K, which supports bone and heart health.
- Good source of vitamin A to boost immunity and eye health.
- Contains omega-3 fatty acids to fight inflammation.
- High in calcium, magnesium, and potassium for bone, muscle, and nervous system function.
- Loaded with fiber to improve digestion and heart health.
- May help lower cholesterol and blood pressure.
- Nutrients like folate, vitamin B6, and choline support brain health and development.
How much collard greens should you add to a smoothie?
A good amount of collard greens to add to a smoothie is around 1 cup of loosely packed chopped raw leaves. This provides a significant nutrient boost without overpowering the flavor. You can add more if you want to increase the health benefits. Just adjust the other ingredients to balance out the extra greens.
Do collard greens change the flavor of smoothies?
Yes, collard greens do change the flavor of smoothies. When raw, collard greens have a mild, vegetal flavor. They are not as bitter as kale or broccoli. Still, they impart more earthy, plant-like notes compared to fruit-based smoothies. You can balance out the greens by adding ingredients like bananas, berries, pineapple, nut butters, or protein powder.
What ingredients pair well with collard greens in smoothies?
Collard greens pair nicely with many ingredients in smoothies:
Fruits: Bananas, mangoes, pineapples, apples, pears, oranges, berries
Vegetables: Spinach, kale, celery, cucumber, zucchini
Nut butters: Almond butter, peanut butter, cashew butter
Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, hemp seeds
Herbs and spices: Ginger, cinnamon, turmeric, mint
Liquids: Almond milk, coconut milk, coconut water, orange juice
Sweeteners: Maple syrup, honey, pitted dates
Plant-based protein powders: Hemp, pea, brown rice
Thickeners: Bananas, avocados, yogurt, oats
What is a good basic collard greens smoothie recipe?
Here is an easy beginner collard greens smoothie recipe:
Ingredients:
- 1 cup collard greens, chopped
- 1 banana
- 1 cup almond milk
- 1 tbsp almond butter
- 1 tsp cinnamon
- 1 tbsp chia seeds
- 1 cup ice
Instructions:
- Chop the collard greens.
- Add all ingredients to a high-powered blender.
- Blend until smooth and creamy.
- Enjoy immediately!
What are some tasty flavor combinations for collard green smoothies?
Some delicious collard greens smoothie flavor ideas include:
- Tropical: Mango, pineapple, banana, coconut milk
- Berry: Mixed berries, almond milk, vanilla protein powder
- Green apple pie: Green apple, cinnamon, almond butter
- Chocolate peanut butter: Cocoa powder, peanut butter, banana
- Carrot cake: Carrot, walnuts, raisins, cinnamon
- Mint chip: Spinach, mint, cacao nibs
- Chai spice: Almond milk, cinnamon, ginger, nutmeg
Can you add collard greens to any smoothie recipe?
Yes, you can add collard greens to just about any smoothie recipe. They pair well with both fruit-based and more vegetable-heavy smoothies. Simply replace 1 cup of the smoothie base with 1 cup chopped collard greens. You may need to adjust the other flavors and liquids to balance out the additional greens.
Should you remove the stems from collard greens before making smoothies?
It’s best to remove the tough stems from collard greens when adding them to smoothies. The stems are very fibrous and can be difficult for blenders to break down fully. Removing the stems also reduces any bitterness. You can simply tear or cut the leaves away from the thick stalks and stems before chopping the greens for smoothies.
Can you freeze collard greens for later smoothies?
Yes, collard greens can be frozen for later use in smoothies. To freeze collard greens:
- Wash, dry, and chop the leaves.
- Spread them out in a single layer on a baking sheet.
- Freeze for 1-2 hours.
- Transfer to airtight freezer bags or containers.
- Store frozen for up to 6 months.
Frozen collard greens can be added directly to smoothies without thawing first.
Are there any nutrition concerns with juicing collard greens?
Juicing collard greens may raise a couple nutrition concerns compared to blending them into smoothies:
- Loss of fiber – Juicing extracts the liquid and leaves behind the fiber. Blending keeps all the fiber intact.
- High oxalate content – Collards are high in oxalates. When juicing, the oxalate content becomes more concentrated.
For these reasons, blending collard greens into smoothies may be preferable over juicing them. The fiber and some oxalates are retained in smoothies.
What are the side effects of eating too many raw collard greens?
Eating very large amounts of raw collard greens could potentially cause these side effects in sensitive individuals:
- Thyroid problems – from overconsumption of goitrogens
- Kidney stones – from high oxalate content
- Gas and bloating – from fiber and raffinose carbs
- Lowered absorption of some medications – from vitamin K
However, these effects are unlikely from occasionally having collards in smoothies. Moderation is key, as with any healthy food.
Can you juice collard greens every day?
It’s not recommended to juice collard greens every day. The high oxalate content could potentially accumulate in the body over time when consuming collard green juice daily. Oxalates may cause kidney problems in sensitive individuals. For everyday green juice, it’s safer to rotate different lower-oxalate leafy greens like spinach, kale, lettuce, celery, cucumber, etc.
Are collard greens healthier raw or cooked?
Both raw and cooked collard greens are highly nutritious. Here is a comparison:
Raw collards contain:
- Higher vitamin C levels
- More folate
- Slightly higher antioxidant content
Cooked collards contain:
- Increased bioavailability of antioxidants like beta carotene
- Reduced goitrogens and oxalates
- Easier digestibility
Both raw and cooked collard greens are excellent choices. Raw leaves may provide marginally higher nutrient levels, but cooking improves the absorption of some compounds. Mixing both raw and cooked collards in your diet is beneficial.
Do collard greens lose nutrients when blended?
Minimal nutrient loss occurs when blending collard greens into smoothies. Vitamin C is most sensitive to heat and oxidation. To maximize nutrition:
- Use fresh, refrigerated greens within a few days of purchase
- Chop and store greens properly to avoid wilting
- Blend greens with acidic ingredients like lemon juice or vitamin C-rich fruits
- Consume the smoothie immediately after making
With these precautions, the nutrient retention can be excellent.
Can you blend collard greens in advance?
It’s best to avoid blending collard greens too far in advance. Collard greens have enzymes that start breaking down the leaves once blended. For maximum freshness and nutrients, ideally drink smoothies with collard greens soon after making them. If needed, store in an airtight container in the refrigerator for no more than 24 hours before consuming.
Do collard greens go bad quickly once blended?
Yes, collard greens can go bad more quickly once blended if not consumed shortly after making them. The blending damages the plant cells and releases enzymes that accelerate deterioration. It’s ideal to drink collard green smoothies within 6-8 hours. Properly storing them in an airtight container in the fridge can extend this to 24 hours max.
Can you freeze a collard greens smoothie?
Freezing a pre-made collard greens smoothie is not recommended. The blended greens will oxidize and lose nutrients rapidly in the freezer. It’s best to use freshly blended greens. If needed, freeze washed and chopped raw collard greens to add later to smoothies.
What food safety precautions should you take with collard greens?
These food safety tips should be followed when using collard greens:
- Wash leaves thoroughly under running water.
- Avoid wilted, slimy, or yellowing leaves.
- Store unwashed greens loose in plastic bags in the fridge.
- Do not use greens past their prime.
- Clean blender thoroughly before and after use.
- Consume blended greens within 6-8 hours.
- Store blended smoothies in fridge, not room temp.
Following basic food hygiene practices helps reduce the risk of foodborne illness.
Which is better – smoothie or juice made with collard greens?
Smoothies are generally a better option than juice when using collard greens. Here is a comparison:
Collard green smoothies:
- Contain all the beneficial fiber
- Have less concentrated oxalates
- Provide protein, fat, carbs from other ingredients
- Lower glycemic index due to fiber and fat
- More filling and satisfying
Collard green juice:
- No fiber
- Higher oxalate concentration
- Less balanced nutrition
- Rapidly absorbed sugars without fiber
- Less satiating
Smoothies made with collard greens offer more nutritional benefits and are a healthier choice overall.
What are the best tips for making tasty collard green smoothies?
Here are some top tips for delicious collard green smoothies:
- Use ripe, sweet fruits like mango, pineapple, banana, berries
- Include herbs and spices like mint, cinnamon, ginger, vanilla
- Blend in creamy ingredients like avocado, yogurt, nut butter
- Mask any bitterness with lemon/lime juice
- Sweeten lightly with honey, maple syrup, pitted dates, if needed
- Start with 1 cup greens to 1 cup fruit or liquid as a base
- Add ice to chill and thicken smoothies
- Garnish with extra fruit, coconut, cacao nibs, etc
Conclusion
Enjoying raw collard greens in smoothies is a simple way to boost your health. Collards deliver a powerhouse of nutrition including antioxidants, vitamins, minerals and fiber. Blending collards with fruits, veggies, nuts, and healthy fats creates a balanced smoothie packed with nutrients. Focus on proper storage and handling of collard greens to maximize freshness and retain nutrients in your smoothies. With endless flavor options, adding collard greens to smoothies can easily become a daily habit.