BBQ Tempeh w Collard Greens

In an attempt at eating healthier and more whole foods this past month, as part of the #HH28 Whole Foods Challenge, I decided that I one good way was to swap out Tofu with Tempeh. Less processed, more whole bean. I've come across a few different recipes for BBQ Tempeh and Buffalo Tempeh and decided to combine what I remembered of those recipes with collard greens. My husband bought me a 2 lb bag and I'm the only one who eats Collard greens .. so here's what I concocted and I must admit, it came out quite delish :) !! Collard greens and tempeh both taste best after cooking for a long time on low heat which helps the tough cellulose walls in the greens to soften and for the soybeans in tempeh to mellow as well. So both ingredients are a match made in ... a pot :)

BBQ Tempeh & Collard Greens

Prep Time: 60-90 min, including 60-75 min of simmer time. 

Ingredients (Serves 6):

1. 2 lb Collard Greens, pre-washed and cut into bite sized pieces.
2. 2 pks Lightlife Soy Tempeh
3. 1 large Red Onion, diced
4. 1 tbsp Minced Garlic
5. 2 tbsp Tomato Paste, unsalted.
6. 2 tbsp unsalted roasted peanuts, as a garnish
7. 2-4 tbsp BBQ Sauce (use your favorite kind)
8. 2 tsp Hot Sauce (use your favorite kind)
9. 1/2 tsp Liquid Smoke
10. 2 cups water
11. Salt and Pepper, to taste

Directions:

In a large, deep pot, big enough to hold 2 lbs of greens, add 1 cup water and add diced onions and garlic. Saute until onion is translucent and garlic begins to release its essential oils (about 2-4 min on high). Add remaining ingredients (except tempeh and greens), mix and bring to a boil. Once the mixture is at a rolling boil, add diced tempeh and reduce heat to a gentle simmer (medium-low). Slowly add collard greens to the pan, allowing each handful to wilt into the mix, until all the greens have been mixed in. Allow to simmer on the stove for about an hour adding more water to prevent the dish from drying out. Before serving, taste test and add more BBQ sauce, salt and pepper, as needed. The final dish should have some excess liquids which will serve as the flavor for your rice. Serve over a bed of steamed rice, and garnish with a few peanuts (optional).

Nutrition Facts (Per Serving): Calories 228 (Fat Calories 59)
Total Fat 6.5 g; Carbohydrates 26.6 g; Fiber 13.8 g; Sugars 4.4 g; Protein 18.7 g

Cheater Boiled Peanuts & Collard Greens

This past weekend I picked up a big sack of Collard Greens at the grocery store in another attempt to incorporate greens into my diet. I want to be at a point where I am consuming some green leafy vegetable on a daily basis. I used to do have Baby Spinach as part of my daily morning Green Smoothie but ever since I changed my breakfast to Steel Cut Oats, that part of my daily routine has fallen by the wayside. So today, I decided to make some Collard Greens - my New Veggie #69.  This recipe combines 2 Southern traditions - Boiled Peanuts and Collard Greens.  

Boiled Peanuts are a traditional snack in the North and South Carolinas, Georgia, Alabama, Mississippi and Northern Florida. They are an acquired taste but can be totally addictive and can be seen being sold at roadside stands all over the South. Traditionally, these are prepared by boiling un-shelled green/raw peanuts in salty water, over a wood fire. No one knows for sure why Southerners started boiling peanuts but they have been around since the Civil War. I call my version Cheater because it doesn't take nearly as long as the traditional method and because I used shelled peanuts. 

Cheater Boiled Peanuts & Collard Greens

Adapted from: Homesick Texan: Not Your Grandma’s Collard Greens

Prep Time: 30-40 min

Ingredients (4 Servings):

1. 1 lb Collard Greens, pre-washed and cut into bite sized pieces.
2. 1 large White Onion, diced
3. 1 tbsp Minced Garlic
4. 2 large Tomatoes, diced
5. 1 large Red Bell Pepper, diced
6. 1/3 cup Smooth Peanut Butter
7. 1/3 cup Raw Peanuts*
8. 2 cups water or home-made vegetable broth.
9. 2 tsp Chipotle Pepper powder, optional, to taste
10. Salt and Pepper, to taste

Directions:

I used a large bag of pre-washed Collard greens today. But if you're using fresh leaves, remove thick stems and cut each leaf into bite sized pieces. Wash well to remove all traces of soil and dirt. In a large, deep pot, add 1 cup water and add diced onions and garlic. Saute until onion is translucent and garlic begins to release its essential oils (about 2-4 min on high). Add tomatoes and red bell pepper. Mix everything well together and add peanut butter and raw peanuts at this time. Reduce heat to low and allow to simmer on the stove for 20-25 min. Add another cup of water or vegetable broth half way through this time to prevent the dish from drying out too much. Just a couple of minutes before serving, add Chipotle pepper powder and cover and allow the dish to simmer for another couple of minutes.  Serve as a side dish, or enjoy as I did tonight - over a bed of steamed rice. 

* Raw Peanuts can be easily be bought at Indian Grocery stores, if you can't locate them in your local grocery store. 

Nutrition Facts (Per Serving)^: Calories 254 (Fat Calories 129)
Total Fat 14.4 g; Carbohydrates 22.2 g; Fiber 9.8 g; Sugars 6.6 g; Protein 13.8 g

^ Nutrition facts are provided for the water option as vegetable broth calorie content can vary a lot.

Veggie Fact of the Day

New Veggie #69 - Collard Greens

Collard Greens are a large leafy green belonging to the Cruciferous group of vegetables, the same family as cabbage, broccoli and kale. Collards are a headless-cabbage, with taste and texture similar to kale. The leaves are large, rowing paddle-shaped. Dark green in the fleshy parts, the vein stems are  often contrasting in white. Most Americans associate Collards greens with Southern Soul cooking. However, these are commonly used in Asian, Green and Italian cooking as well. In Indian cooking, Collard greens are considered a staple part of the diet in Kashmir - where both the young and mature leaves as well as the roots are consumed (Haak). Historically, cultivation of Collard greens has been dated back to 5000 BC and are believed to have arrive in Africa and Europe via the Asia Minor trade routes around 400 BC. It is believed that by 1600 AD, collards were cultivated globally as a food. 

Collard greens are packed with nutrients and anti-inflammatory Omega-3 fatty acids. In addition, beta carotene (Vit. A) and other anti-inflammatory Vitamins (C, E and K) are pretty well packed in there as well. In addition, collards have cholesterol-lowering properties common to other members of the family but they leave the other members (kale, mustard greens, broccoli, Brussels sprouts, and cabbage) in the dust. Collards surpass all of these vegetables in their ability to bind bile acids in the digestive tract, allowing for the bile acids to be excreted from the body, thereby lowering overall cholesterol levels. Steamed collards show much greater bile acid binding ability than raw collards.

Due to their somewhat tough leaves, Collard greens are often cooked really slow (often with ham hocks in the American South).  Quick braising allows for full nutritional retention and maximum flavor. Most people don't like collards raw, but some folks do use them in green salads to add flavor and texture.  Traditional complimentary ingredients include garlic, various meats, mushrooms, potatoes, apple cider vinegar, lemon, bay leaves, soy sauce, ginger, sesame oil, tomatoes and various kinds of hot peppers. According to my research, late winter and early spring provide the sweetest and most tender Collard greens. 

Fun Fact: Collard greens contain a chemical called phenylthiocarbamide (PTC) which ascribes a slight bitterness. The fun fact is that only certain people, who are genetically predisposed to PTC, can taste this bitterness (about 70% of the human population).