Collard-Mushroom Salad

By: Esther Vasa

  • Collard Greens are very low in calories and contain no cholesterol. They have a very good amount of soluble and insoluble dietary fiber that helps lower LDL cholesterol levels and offer protection against hemorrhoids, constipation as well as colon cancer.
  • Widely considered to be healthful foods, collards are rich in invaluable sources of phytonutrients with potent anti-cancer properties, such as di-indolyl-methane (DIM) and sulforaphane that have proven benefits against many types of cancers by virtue of their cancer cell growth inhibition and cytotoxic effects on cancer cells. Di-indolyl-methane has also found to be effective immune modulator, anti-bacterial and anti-viral properties by potentiating interferon-gamma receptors and production.
  • The leaves are also an excellent source of folates. Folates are important in DNA synthesis and when given during peri-conception period can prevent neural tube defects in the baby.
  • Fresh collard leaves are also rich in vitamin-C. Vitamin-C is a powerful natural anti-oxidant that offers protection against free radical injury and flu-like viral infections.
  • Collard greens are also an excellent source of vitamin-A and flavonoid polyphenolic antioxidants such as lutein, carotenes, zeaxanthin, cryptoxanthin etc. These compounds are scientifically found to have antioxidant properties. Vitamin A also required maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
  • This leafy vegetable contain amazingly high levels of vitamin-K. Vitamin K has potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has beneficial effect in Alzheimer's disease patients by limiting neuronal damage in their brain.
  • Collards are rich in many vital B-complex groups of minerals such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and riboflavin.
  • The leaves and stems are good in minerals like iron, calcium, copper, manganese, selenium and zinc.


Collard Greens - few large leaves well cleaned

Mushrooms (any kind) - 2 cups (steamed or sautéed)
Small Onion - chopped
Mandarin - 1 or use a fruit of your choice
Juice of 1/2 lemon
Whole Walnuts - about 10
Nutritional Yeast - 1-2 tbsps
Flaxseeds - 1 tsp or more
Any other fresh veggies you have (I used carrots and cucumbers)

Mix all the above and serve.