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How to Make an Easy Bangin' Collard Greens Dip

Updated on December 14, 2013
Bunch Collard Greens
Bunch Collard Greens

How to Tenderize Your Collard Greens Before You Fry Them

How to Cook Collard Greens

How to Cook Collard Greens for Easy Bangin' Collard Greens Dip


The very first step is to wash and tenderize your collard greens before you fry them. See the above video for instructions on how to do this.


If you look on the Internet, you can find various assorted ways to cook collard greens, but in order to prepare bangin' collard greens dip, I suggest you follow my cooking instructions because they are tested and approved (by me!!). Do not boil, do not broil, do not pass go, do not collect $200.00, go directly to the frying pan.

The first step is deciding how big a batch of easy bangin' collard greens dip you are going to make. If you only want to make enough for yourself, Cut the woody part of the stems off of your collard greens first. I suggest starting with 1 cup of chopped collard greens. Add 1 tbs of sunflower oil to a frying pan and cook collard greens until they are wilted and tender. If you are going to prepare the dip for a party, multiply the recipe by the number of people you are going to prepare for, but make sure you have a big enough frying pan or pans to accommodate your ingredients.

Collard Greens: The Ultimate Recipe Guide

Collard Greens:  The Ultimate Recipe Guide
Collard Greens: The Ultimate Recipe Guide | Source

Introduction: How to Make an Easy Bangin' Dip With Collard Greens

Introduction: How to Make an Easy Bangin' Dip With Collard Greens: Ingredient #1


If you are like me, and many other people, your diet is probably lacking as much dietary fiber and greens as should be in a healthy, well-balanced diet. In an effort to rectify this situation for myself, and those who sit at my dinner table with me, I frequently make attempts to redesign old stand-by recipes to make them more healthy.

Collard Greens are one of those things that are classified as a super food, and therefore, I decided that there is more that can be done with collard greens other than smothering them with bacon dressing and serving them with ham hocks, or used to make a super juice.

"Widely considered to be a healthy food, collards are good sources of vitamin C and soluble fiber, and contain multiple nutrients with potent anticancer properties, such asdiindolylmethane[4] and sulforaphane.[5][6][7] Roughly a quarter pound (approx. 100 g) of cooked collards contains 46 Calories.

Collard greens are also a high source of vitamin K (the clotting vitamin) and should be eaten in moderation by individuals taking blood thinners.

Researchers at the University of California at Berkeley have recently discovered that 3,3'-diindolylmethane inBrassica vegetables such as collard greens is a potent modulator of the innate immune response system with potent antiviral, antibacterial and anticancer activity.[8]"

Source: http://en.wikipedia.org/wiki/Collard_greens

Collard greens are among the family of cruciferous vegetables, which include cabbage, broccoli, and many of the other leafy green veggies that are so good for us. 1 cup of chopped collard greens only contains 11 calories, and lots of healthy vitamins and minerals. The problem with them is that many of them are bland or just plain bad tasting unless we had some other unhealthy stuff to them. My modifications doesn't totally get away from the unhealthy additions, but the bad stuff is minimized.

RepresentativeTtriglyceride Found in Sunflower Oil

Image by: Smokefoot
Image by: Smokefoot | Source

Sunflower Oil

Sunflower Oil:  Source-http://www.stomos.net/Sunflower_oil.html
Sunflower Oil: Source-http://www.stomos.net/Sunflower_oil.html

Bangin' Collard Greens Dip

Nutrition Facts
Serving size: 1 cup
Calories 336
Calories from Fat108
% Daily Value *
Fat 12 g18%
Saturated fat 3 g15%
Unsaturated fat 9 g
Carbohydrates 2 g1%
Sugar 0 g
Fiber 2 g8%
Protein 1 g2%
Cholesterol 10 mg3%
Sodium 216 mg9%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Rate This Recipe

5 stars from 1 rating of Easy Bangin' Collard Greens Dip

Inredient #2: Sunflower Oil

Sunflower Oil: Ingredient #2


Sunflower oil is the 2nd lowest common cooking oil in saturated fats, next only to Canola oil. Sunflower oil contains slightly less than 10 grams of saturated fat per 100 grams of oil, compared with about 7 grams for Canola Oil. This recipe could probably use either oil, but personally, I think sunflower oil imparts a better taste to the overall recipe.

Sunflower Oil or Canola Oil: The Choice is Yours

Sunflower Oil or Canola Oil: The Choice is Yours


Your collard greens can be prepared in either sunflower oil canola oil, and when it comes right down to it, the collard greens can be fried or they can be raw. Obviously, raw is healthier, and if you opt for raw, you can simply chop your collard greens into small pieces and then finely chop them in your food processor with 1 tbs of your chosen oil for each serving you are preparing. You want them to be chopped as fine as possible, so in the final mix they will spread smoothly.

Add to your food processor 1/2 tsp of Italian seasoning for each serving. You can also add some radish you like.

Ingredients

  • Collard Greens, 1 cup per serving
  • Sunflower Oil, 2 tbsp per cup of collard greens
  • Kickin' Buffalo Mayo, 2 tbs per cup of collard greens
  • Sunflower seeds, Ground to a fine consistency
  • Italian Seasoning, 1/2 tsp per cup of collard greens

Preparation and Cook Time

Prep time: 30 min
Cook time: 30 min
Ready in: 1 hour
Yields: Multiply recipe by your number of guests for yield

Circulon Premier Professional 13-piece Hard-anodized Cookware Set Chocolate Stainless Steel Base

Color: Chocolate. Circulon Premier Professional features the TOTAL Food Release System of circles for extraordinary food release with exceptional durability that reduces surface abrasion. With Autograph, the most advanced 3-layer nonstick from DuPont
Color: Chocolate. Circulon Premier Professional features the TOTAL Food Release System of circles for extraordinary food release with exceptional durability that reduces surface abrasion. With Autograph, the most advanced 3-layer nonstick from DuPont | Source

Preparation Instructions for Bangin' Collard Greens Dip

  1. Wash collard greens
  2. Separate leaves from stems, if desired. If you leave stems, your dip will be more fibrous, and less tender.
  3. Slice greens into thin strips, as shown in the opening video.;
  4. Cook greens in some filtered salt water to tenderize, in accordance with the instructions in the opening video.
  5. Fry greens in sunflower oil until tender plus add 1/2 tsp McCormick's Italian Seasoning.. 1 tbsp sunflower oil per cup of collard greens.
  6. Add fried collard greens to your food processor, and chop until very fine.
  7. Transfer collard greens to a bowl and mix with kickin' buffalo mayo until a satisfactory creamy consistency is attained.
  8. Serve on your favorite dip transport system (ie crackers, beer bread, or whatever)
  9. You can also process some shelled sunflower seeds in the food processor, or in a small coffee grinder, and add them into the dip if desired.
Kickin' Buffalo Mayo
Kickin' Buffalo Mayo

Ingredient #3, Puts the Bang in Bangin' Collard Greens Dip

Ingredient #3, Puts the Bang in Bangin' Collard Greens Dip


You can't have a bangin' collard greens dip unless you have an ingredient that adds the bang, and there is most certainly more than one way to do that, but my preference is kickin' buffalo mayo. For this recipe, about two tablespoons is enough for each one cup serving.

After you have finished preparing your collard greens and chopping them to your satisfaction, all you need to do is add the kickin' buffalo mayo and stir it in well. If the consistency is not creamy enough for your liking, you can just add more until you are satisfied; however, the less you add, the healthier your dip will be in the end. The only thing left is a dip transport system (ie crackers, beer bread, or whatever).

Go Forth and Impress Thy Friends with Bangin' Collard Greens Dip

Go Forth and Impress Thy Friends with Bangin' Collard Greens Dip


There are tons of collard greens recipes on the Internet, but most of them (except the ones that involve juicing) involve adding various quantities of massively unhealthy stuff, from bacon grease to ham hocks to enhance the flavor of the collard greens. Most dip recipes involve a significant amount of cream cheese or sour cream, which may or may not be so healthy, depending upon whether the sour cream is low-fat or fat free.

This recipe may not be totally healthy, but it is healthier than a lot of the other recipes I've found on the Internet. It may be an acquired taste, and you'll have to like things a little bit spicy to enjoy this dip. The good news is, if collard greens aren't your thing, you can substitute other green super foods, such as kale, spinach, mustard greens, beet greens, turnip greens, etc., etc., to suit your tastes. Cooking preparations may vary depending on the type of green leafy vegetable you choose for your dip. Have fun, experiment, and enjoy.

Comments

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    • pocono foothills profile imageAUTHOR

      John Fisher 

      4 years ago from Easton, Pennsylvania

      @BNadyn-If there isn't enough kick to satisfy your taste buds, you can always add a bit of Tabasco Sauce.

    • BNadyn profile image

      Bernadyn 

      4 years ago from Jacksonville, Florida

      Sounds like a good recipe and lots of great facts and info here. I like some kick to my food so I think I'm going to like this one!

    • EGamboa profile image

      Eileen Gamboa 

      4 years ago from West Palm Beach

      Well, I'm on the very outskirts of 'healthy'. So, close enough for me!

    • pocono foothills profile imageAUTHOR

      John Fisher 

      4 years ago from Easton, Pennsylvania

      @EGamboa-The only ingredient that isn't healthy is the kickin' buffalo mayo, but there is a minimal amount of it, so overall it's way healthier than a lot of other kinds of dips out there. Especially the ones they sell in the supermarket.

    • EGamboa profile image

      Eileen Gamboa 

      4 years ago from West Palm Beach

      Sounds good AND healthy. :)

    • pocono foothills profile imageAUTHOR

      John Fisher 

      4 years ago from Easton, Pennsylvania

      @Susan Recipes-It's not for everybody, but *I* think it's tasty and just a little zippy, but not too zippy. Thanks for your kind comment.

    • Susan Recipes profile image

      Susan 

      4 years ago from India

      Great recipe. Thanks for sharing.

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