garlic kale

Fresh sautéed garlic kale is an easy recipe to whip up with minimal ingredients. I’ve been singing the praises of kale this month and talking about how it provides a variety of ways to incorporate in your eating lifestyle. Use this dish as a side to your meal, the base of a protein buddha bowl of sorts, or add veggies to make it a standalone meal.

Next week I will include this powerhouse of nutrition in smoothies! Be sure to tune in.

Do you have a favorite kale recipe? Post one on our Facebook page with a list of the ingredients. I would love to hear why you love the recipe!

Always to Healthy Eating!


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Fresh Sautéed Kale

Beautiful, vibrant, green kale can lighten up any meal as a side dish or main entree ... give it a try!
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Dish, Side Dish
Cuisine All American
Servings 4 Servings


  • 1 tbsp olive oil Use veggie broth if you don't use oil in your diet.
  • 1 Bunch Kale Use any variety of kale, your choice.
  • 1 tbsp garlic
  • 4 oz mushrooms Chopped, optional.
  • Organic Vegetable Broth Use broth to replace the oil if you would like and also to sauté kale.
  • 1 medium Sweet Onion Chopped or diced.


  • Prepare onion, garlic and kale.
  • Pour olive oil (or broth) into a large skillet. Heat to medium temperature, then add garlic and diced onions until they are lightly sautéed. Add broth to release the flavor and prevent sticking.
  • Turn up the heat, then add chopped kale. Sauté over high heat with more broth. Cover and simmer for about 5 minutes or until all liquid is evaporated.
  • If you decide to add mushrooms, incorporate these before the last 5 minutes of cooking.
  • After 5 minutes, serve. Try not to overcook as you will loose the vibrant colors and some of the nutritional value.


Melissa's Modifications: Kale, kale, kale!  I can't stress its value enough. Add it to your diet in some way or another. Many spinach recipes can be replaced with kale and visa versa. Spinach is another superfood that adds many vitamins, minerals and antioxidants to your meals.
Nutritional Values: 1 serving- 80 calories (with mushrooms) 4.8g Carbs: 2g Fiber; 4g Fat; 18mg Sodium; 4g Protein.
Tried this recipe?Let us know how it was!

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