Healthy Recipes




This Healthy Smothered Greens Recipe is a Fantastic Choice

Southern Style Collard Greens with Salt Pork

This Healthy Smothered Greens Recipe is a Fantastic Choice

Looking for a healthy recipe to serve for your family or meal prep for yourself? Tired of eating salads and chicken and rice? We've got you. This smothered greens recipe is both delicious and healthy. You're sure to fall in love with it the first time you make it. Let's check it out.


3 cups water
1/4 lb. smoked turkey breast, skinless
1 Tablespoon fresh hot pepper, chopped
1/4 teaspoon cayenne pepper
1/4 teaspoon cloves, ground
2 cloves garlic, crushed
1/2 teaspoon thyme
1 stalk scallion, chopped
1 teaspoon ginger, ground
1/4 cup onion, chopped
2 lb. greens (mustard, turnip, collard, kale, or mixture)



1. Place all ingredients except greens into large saucepan and bring to boil.

2. Prepare greens by washing thoroughly and removing stems.

3. Tear or slice leaves into bite-size pieces.

4. Add greens to turkey stock. Cook for 20–30 minutes until tender.

Yield: 5 servings
Serving size: 1 cup

Each serving provides:

Calories: 80
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 16 mg
Sodium: 378 mg
Total fiber: 4 g
Protein: 9 g
Carbohydrates: 9 g
Potassium: 472 mg

Health Benefits of Mixed Greens

The mixed greens that are used in this recipe offer a host of health benefits. Understanding the food you are putting into your body is essential to eating a balanced diet. Let's take a look at the nutrition these mixed greens have to offer.

Mustard greens are an incredible source of vitamin K. They're also a great source of vitamin C, vitamin A, and copper. Vitamin K is necessary for healthy blood clotting, and has been linked to improved heart and bone health. Some preliminary research has linked a diet rich in vitamin K to a lowered risk for Alzheimer's disease and dementia, but more research is needed. The many antioxidants found in mustard greens make this an excellent food for lowering your risk for diseases such as cancer and heart disease.

Turnips are a great source of vitamin C, which helps boost immune system function and skin health. Turnip greens are also a great source of vitamin K, provitamin A, and folate. Folate helps aid your body's production of red blood cells. It's also a necessary component of a pregnant woman's diet, since at healthy levels it helps promote fetal health. Some studies have linked turnips to a lower risk for cancer.

Collard greens are another fantastic source of vitamin K. They're also a good source of vitamin C, folate, and vitamin A. Collard greens are also rich in antioxidants. Vitamin A has been shown to boost eye health and to lower your risk for macular degeneration, cataracts, and other age-related eye problems. Finally, the fiber found in collard greens can improve your digestive health.

Kale is often touted as a superfood, and for good reason. It's a fantastic source of antioxidants, vitamin K, calcium, vitamin C, iron, and fiber. All of these nutrients will help your body function at its highest potential, while lowering your risk for age-related issues and cancer. Kale is also a great source of beta-carotene, which your body will convert into vitamin A. This nutrient will help boost skin and hair health.

Do not take the content of this article as professional medical or nutritional adviceIt's important to exercise due diligence when obtaining relevant information in matters pertaining to your health. Always consult with your healthcare provider before making any medical decisions.

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