Kale Saute

Kale Saute

Kale saute is a super simple, yet extremely nutritious side dish to any meal!  Pretty much any diet plan you come across includes kale and for good reason.  Kale is rich in vitamins K, A and C, along with other vital nutrients.  Not only that, but the health benefits of kale include detoxification, heart support, cancer prevention and healthy vision, just to name a few.

It is the high content of antioxidants (that beautiful deep green color) that provides anti-inflammatory action to support your heart and help to prevent cancer.  It is also those very same things that help to prevent macular degeneration and cataracts for healthy vision.

Not yet convinced that you need to add kale to your healthy eating lifestyle?  Think it’s too sour?  Well, that’s because you haven’t heard about my secret ingredient that takes kale from yuck to WOW!!!

Bon Appetit!

Kale Saute

Kale Saute

Delicious especially if you don't miss the secret ingredient!
Course: Side Dish, Veggies
Cuisine: Mediterranean
Keyword: kale, nutrition, veggies
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4 servings
Calories: 49kcal
Author: Coach Collette
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  • 2 fresh kale bunches
  • 1 TBSP extra virgin olive oil
  • 3 cloves garlic sliced thin
  • 1/4 C water
  • 1/8 tsp fresh ground nutmeg
  • kosher salt to taste
  • fresh ground black pepper to taste


  • Strip leaves from stems of kale, roughly chop
  • Slice garlic cloves
  • Heat olive oil in large saute pan over medium heat. Add garlic and cook for about 1 minute
  • Add kale, salt, pepper and nutmeg, use tongs to stir slightly
  • Add water, lower temperature to medium low, cover and cook, stirring occasionally until greens are fully wilted and crunchy soft


Serves 4


Nutrition Facts
Kale Saute
Amount Per Serving
Calories 49 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Sodium 12mg1%
Potassium 149mg4%
Carbohydrates 3g1%
Sugar 1g1%
Protein 1g2%
Vitamin A 2847IU57%
Vitamin C 35mg42%
Calcium 47mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

This delish recipe is found on page 56 of my recently published cookbook, Healthy Holidays with the Unconventional Foodie. It is one of 52 amazing, full-color recipes that you are sure to LOVE! You can pick up the book HERE.

Don’t miss out on all the yummy goodness found in Healthy Holidays with the Unconventional Foodie. After all, EVERY day is a holiday!

I sure hope you enjoy this recipe as much as I do and would love to hear what you think about it, so don’t be shy, let me know in the comments!

Also, make sure you share it with all your friends and join our community so you don’t miss any of my other great recipes, events and offers.

Here's to your health!

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All information provided on Holistic Happy Living is based on my own and our expert’s personal experience. We are not medical professionals and no adjustments to care should be made without consulting your medical team. If you are new to exercise, haven’t exercised in a while and/or haven’t seen your medical team in the last 3 months, it is advised to do so before engaging in any kind of physical activities. You must not rely on the information on Holistic Happy Living as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.


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