Sauteed Kale Recipe

Move over Popeye's spinach and make room for kale. Kale is an amazing vegetable that is nutrient rich, has numerous health benefits, and delicious, quite simply, is delicious.

A couple of years ago, I would not have been caught dead eating kale. No way. No how. 

But, on our family quest to eat healthier . . .  kale was purchased. If you didn't know this already, kale is high in calcium (which is great for my kids because we are a non-dairy family) and it can lower your cholesterol, especially if it is steamed. Kale is packed full of Vitamin K, which is a cancer preventing antioxidant vitamin. Because this is a power house vegetable, I tossed it in my shopping card and I will be honest and tell you it was begrudgingly.

However . . .

Kale was cooked. Kale was eaten. Kale is loved. I ♥ kale so much. I could eat it every single day. I love it so much I planted four rows of it in my garden this summer.

Sauteed Kale recipe

All I need to do is walk into my back yard with my scissors, snip off a big bowl of kale and bring it inside for dinner. In a week or so, I have more kale that has grown back. Yes, it keeps growing all summer long!

Sauteed Kale recipe

I take my bowl of kale and give it a quick rinse and pat it dry. I then tear the leaves from the stems and set it aside.

I then grab a large clove of garlic and smash it with my meat tenderizer. What ever small cloves seem to fall off is the amount I use. So basically, about 4-6 small cloves of garlic will do. Unless you like more. I probably would add more, but my kids would stroke out for sure!

Sauteed Kale recipe

Heat a couple of tablespoons of coconut oil in your wok over medium-high heat, then toss in the chopped garlic and give your wok a twirl with your wrist so the garlic won't burn. OR, you can do what I do and turn the heat down even lower and walk away and continue to tear your kale into bite sized pieces.

Sauteed Kale Recipe

Toss in your kale and and move it around a bit to get all the leaves with a bit of coconut oil on them.

Sauteed Kale recipe

Then add some Real Salt.

The kale does not take a long time to saute. I usually place a lid on my wok and turn the heat down and let it steam. My children like the kale more on the tender side. If you leave a lid off and simply saute it open the kale is a bit drier. Sometimes, I even add a splash of vegetable stock if it seems a bit dry. But it is all a matter of taste.

Sauteed Kale ecipe


Sauteed Kale Recipe


  • Bunch Of Kale
  • 2 Tablespoons Coconut Oil
  • 4-6 cloves Garlic, chopped
  • Salt to taste
  • Vegetable Stock and/or Fresh squeezed lemon, Optional


Rinse the kale under water. Tear the kale from the stems. Heat the coconut oil in a wok over medium-high heat. Add the garlic and saute for a few minutes. Toss in the kale and gently toss. Salt to taste and saute until cooked, about 1 to 2 minutes. OR cover, turn the heat down and saute for 5 minutes.