Collard Greens--Wonder Food?

Collard greens are quickly becoming my favorite vegetable.

Perhaps best known as a staple in low country and southern cooking, collard greens are a versatile and inexpensive vegetable that deliver a massive boost of nutritional value.

Collard greens are a member of the brassicas family which are praised for their anti-inflammatory properties.

Collards are also an excellent source of fiber, calcium, omega-3, folate, potassium, manganese and magnesium. In addition, collards are loaded with vitamins A, C and K.

Here is an easy way to incorporate collard greens in a delicious Asian-style soup.

What you need:

• 4 cups low-sodium, fat- free chicken stock
  
• 1 small white onion, diced
  
• 2 carrots, finely minced
  
• 1 inch piece garlic, peeled and sliced
  
• 1 clove garlic, minced
  
• 1 Thai pepper, minced
  
• 1 tsp garlic-chili sauce
  
• 1 tsp brown sugar
  
• 1 tsp rice vinegar
  
• 1/4 cup parsley, minced
  
• 3 medium-sized collard green leaves (remove center rib of each leaf), sliced into very thin ribbons
  
• 1/2 cup firm tofu, cut into half inch pieces (optional)
  
• 2 green onions, sliced thinly
  
• 1/4 cup cilantro, minced
  

In a medium-sized pot, put chicken stock and all ingredients except green onions and cilantro.

Bring to a boil and simmer on low for 15 minutes.

Ladle into bowls and garnish with cilantro and green onions.

Yummy Tom Yum Gai Soup

Love Thai food? Here's a recipe for the traditional hot and sour soup, Tom Yum Gai.

Even in mid-summer, it's a refreshing and nourishing supper that's easy to prepare.

What you need:

• 5 cups chicken broth (or vegetable broth for vegetarian option)
  
• 4 cloves garlic, minced
  
• 4 inch stalk lemon grass, chopped
  
• 1 inch piece galangal or ginger (or both)
  
• 2 Tbsp tamari
  
• 2 Tbsp fish sauce (or vegetarian fish sauce)
  
• 1 Tbsp Sambal Oelek or other chilli paste
  
• 1 Thai pepper minced
  
• 1 Tbsp rice vinegar
  
• 1 Tbsp brown sugar
  
• 2 kaffir lime leaves
  
• 4 oz chicken breast (cubed) or whole shrimp (or tofu if vegetarian)
  
• 8 oz shiitake (or portabella) mushrooms
  
• 1 cup fresh collard greens or Chinese greens such as bok choy, gai lohn, sliced in ribbons
  
• 1/4 cup cilantro, chopped
  
• 1/4 cup Thai basil, chopped
  

In large pot, place 1 cup water, garlic, galangal, ginger, and lemongrass. Bring to boil then simmer for 15 minutes. Strain out solids and reserve broth.

Place reserved broth in large pot and add chicken broth, tamari, fish sauce, chilli sauce, vinegar, brown sugar, and lime leaves. Bring to boil, then reduce to medium heat and allow to simmer while adding chicken (or tofu) mushrooms and greens.

Simmer 3 to 5 minutes, or until chicken is cooked and vegetables are lightly cooked. Ladle hot soup into bowls and garnish with fresh cilantro and basil. Serves 4 to 6

What makes it nutritious?

First, the spices: galangal, ginger, thai chillis, and garlic. Excellent sources of anti-oxidants, anti-flammatory agents as well as minerals.

Secondly, the vegetables: greens and mushrooms are packed with minerals and vitamins, calcium and iron.

All this in an easy to make one-dish summer meal! Try it with Blue Moon beer.