Many people are concerned with the effect of eating vegetables containing low FODMAP (format) levels in their diet, as these foods can cause gas and bloating. In particular, are collards, a mainstay of British cuisine, high in FODMAPs? Many gardeners are indeed concerned about these issues, particularly as the spring flowering season approaches and vegetable prices continue to rise. So this article intends to give some pointers on when to eat vegetables with low FODMAP levels, as well as advice on how to make planting microgreens easier.

The first issue to consider is that because collard greens, like many other forms of fatback or flesh wheat, are often used in soups and casseroles, many people will unwittingly eat a part of their dish before realizing it. This issue can be addressed by making sure you rinse off any vegetables in a colander or large bowl before cooking. It can also be resolved by using low fodmap sprouts instead of the real thing. Sprouted seeds retain very little of their nutrients, so using sprouts that are free of FODMAP are a better choice if you want to reap as many health benefits as possible from your new cooking adventure!

Another issue with cooking vegetables containing low FODMAP levels is that they can ‘go off’ in cooking. It’s not that the FODMAP levels are unbalanced; it’s just that their body will not process them as quickly as the real thing. As a result, you may find that your collard greens don’t cook as quickly or don’t have as much snap or colour as they should. You can resolve this by adding extra cooking time or, if you prefer, by using a lower quality seed, such as spinach, for your collard greens. Always cook vegetables thoroughly until they are soft, clear and bright in colour.

Another common problem with collard greens is their colour. Often, this problem can be resolved by adding a few drops of lemon juice or cider vinegar to the boiling water used to cook them. This may help them to add that last bit of colour to your dish. If lemon is not available, vinegar can be used instead. Just make sure you use a good quality product with no artificial flavours or colours. The acidity levels in these products may be too high to be safe for using in high quantities in raw form.

Cooking collard greens with high FODMAP levels can also lead to them breaking down rapidly. This makes them an excellent accompaniment to raw foods, such as vegetables, raw legumes and seeds, but it means that they must be cooked slowly to prevent them going off. Even then, cooking them slowly ensures that the nutrients are well dispersed and remain available for us when we need them.

As far as how to lower your blood sugar levels are concerned, this really depends on the variety of green being used. When purchasing collard greens, try to select ones that are as high in FODMAP as possible. If the produce is bought at the supermarket rather than from a farm, check that the label states “ultra low fodmap”.

Another way to retain the full nutritional value of this complex vegetable is by cooking it slowly. Cook collard greens to just below the recommended cooking time. You can then use a meat thermometer to check that the vegetables are actually reaching the correct temperature. It is advisable to cook greens to this temperature in small batches, as large chunks will not only taste strange, but are also likely to burn more easily. Cooking greens like this will also help to retain much of their nutrient value.

Even though collard greens are a low formal food, you can still enjoy them to their fullest. This is done by ensuring that they are part of a comprehensive diet. The more that FODMAP foods are removed from the diet, the better our health will generally be. To improve your health and keep your waistline flat, add more fresh fruits, vegetables, nuts, and pulses to your diet on a regular basis. You’ll feel better, you’ll look better, and you’ll be healthier.