Classical Ayurvedic Profile & Preparation
Kashmir's daily whole-leaf greens, simmered in water and mustard oil with nothing to hide behind — simplicity as the recipe.
Traditional Preparation (Samskara)
Whole leaves simmered briefly in seasoned water-oil till just tender; overcooking is the only way to ruin it.
Classical Provenance: Kashmiri tradition.
Synergistic Combinations (Samyoga)
- haak with rice (the everyday Kashmiri plate)
- simmered whole with mustard oil, water, and a pinch of hing
Contraindications & Viruddha Āhāra (Food Incompatibilities)
- Contraindication: thyroid conditions (crucifer, large raw amounts — cooked is fine)
Verified USDA Nutrition Facts for Haak (Kashmiri collard)
Complete macronutrient, vitamin, and mineral profile per 100 grams and per 1 cup cooked (100g):
| Nutrient | Per 100g | Per Serving (1 cup cooked) |
|---|---|---|
| Energy (Calories) | 44 kcal | 44 kcal |
| Protein | 4.3 g | 4.3 g |
| Total Carbohydrates | 5.1 g | 5.1 g |
| Dietary Fiber | 4.3 g | 4.3 g |
| Total Sugars | 0.2 g | 0.2 g |
| Total Fat | 0.5 g | 0.5 g |
| Calcium | 54.0 mg | 54.0 mg |
| Iron | 1.54 mg | 1.54 mg |
| Magnesium | 33.0 mg | 33.0 mg |
| Phosphorus | 98.6 mg | 98.6 mg |
| Potassium | 639 mg | 639 mg |
| Sodium | 19 mg | 19 mg |
| Zinc | 0.57 mg | 0.57 mg |
| Copper | 0.08 mg | 0.08 mg |
| Manganese | 0.41 mg | 0.41 mg |
| Selenium | 2.0 µg | 2.0 µg |
| Vitamin C | 89.5 mg | 89.5 mg |
| Vitamin A (RAE) | 360.0 µg | 360.0 µg |
| Vitamin E | 0.21 mg | 0.21 mg |
| Vitamin K | 23.6 µg | 23.6 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.16 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.50 mg | 0.50 mg |
| Vitamin B6 | 0.19 mg | 0.19 mg |
