Recipe

Sauteed Leafy Greens

Eat Dark Leafy Greens for Healing! 

Dark leafy greens are so great for healing because they have antioxidants, magnesium, calcium, potassium and nutrients for helping your body eliminate toxins from your blood. Leafy greens and veggies should make up the majority of your diet, no matter what type of diet plan you’re on. Greens are best eaten raw to get the most out of their nutrients like in salads and smoothies.

If you have trouble digesting them from the fiber, like in SIBO or IBS conditions, try sauteeing them over low heat to help break down the fibers. Or blend them well in a smoothie to a pureed consistency. This helps digest them easier while still getting nutrients you need.

One tip to help make them taste better is to cook them in the same pan after cooking something very flavorful. For example, cook them in the bacon grease if you’ve just made bacon. Or you can add bits of turkey bacon to them after cooking. Some other ideas include sauteeing them with onions and garlic (if tolerated) or using Garlic Gold Garlic Infused Olive Oil  or Mediterranean Organic Sundried Tomatoes to give them extra flavor.

My favorite combination is Collard Greens, Bok Choy, Green Chard and Spinach. These taste very well together and have about the same cooking time, minus the Spinach. Add the Spinach at the last 5 minutes of cooking as these cook down much quicker. Your dish is ready when the greens have turned a dark green color. If it’s too chewy or crunchy, you need to cook them longer. Add your greens to a protein dish for lunch or dinner. 

Sauteed Leafy Greens

Eat dark leafy greens for healing

  • Prep Time10 min
  • Cook Time15 min
  • Total Time25 min
  • Serving Size6

Ingredients

  • 2 bunches organic collard greens
  • 2 bunches organic green chard
  • 1 bag organic spinach
  • 1 organic bok choy
  • 1 -2 tbl organic olive oil
  • 5 organic sundried tomatoes
  • 1/2 tsp garlic infused olive oil - optional
  • salt/pepper, to taste
  • Optional: Add onions or garlic to flavor (omit for low fodmap)

Instructions

1

Rinse the Bok Choy, Chard, Spinach and Collard Greens leaves in water to remove any dirt.

2

Chop the Bok Choy into small bite sized pieces. Make sure to include the white stem part and the leaves.

3

For the collard greens and chard strip the leaves from the center stems. Hold it by the stem (leaf facing down) and just tear the leaves off with your hands or use a knife to cut the leaves off the stem. Discard the center stems (don’t eat these). Chop the leaves into small bite sized pieces.

4

Chop the sundried tomatoes into small pieces using your Chef’s knife.

5

Heat a medium sized stainless steel skillet on low heat and add 1-2 tbl olive oil to cover the entire bottom of the pan. Optionally, you can also add 1/2 tsp garlic infused olive if desired. Add your bok choy, collard greens, chard and sundried tomatoes to the pan and mix well.

6

Keep heat on low, cover with lid and cook for 12-15 minutes, stirring frequently. You can cook them with the lid off too, but keeping the lid on helps to steam them a bit to soften more. I like to cook about 15 minutes to get them really dark green color and soft so they are easy to digest. You can cook for shorter time depending on your taste.

7

Add spinach at the last 5 minutes of cooking. These will cook down very quickly.

8

Top with salt/pepper to taste and enjoy!

Print
Sauteed Leafy Greens
A healthy dose of dark leafy greens!
Course Side Dish
Prep Time 10 min
Cook Time 15 min
Servings
Ingredients
  • 2 bunches Organic Collard Greens
  • 1 bunch Organic Green Chard
  • 1 Cup Organic Spinach
  • 1 Organic Bok Choy or baby bok choy
  • 1 TBL Organic Olive Oil
  • 5 Organic Sundried Tomatoes Mediterranean Organic brand
  • 1/2 tsp Optional - Garlic Infused Olive Oil
  • Salt & Pepper to taste
Course Side Dish
Prep Time 10 min
Cook Time 15 min
Servings
Ingredients
  • 2 bunches Organic Collard Greens
  • 1 bunch Organic Green Chard
  • 1 Cup Organic Spinach
  • 1 Organic Bok Choy or baby bok choy
  • 1 TBL Organic Olive Oil
  • 5 Organic Sundried Tomatoes Mediterranean Organic brand
  • 1/2 tsp Optional - Garlic Infused Olive Oil
  • Salt & Pepper to taste
Instructions
  1. Rinse the Bok Choy, Chard, Spinach and Collard Greens leaves in water to remove any dirt.
  2. Chop the Bok Choy into small bite sized pieces. Make sure to include the white stem part and the leaves.
  3. For the collard greens and chard strip the leaves from the center stems. Hold it by the stem (leaf facing down) and just tear the leaves off with your hands or use a knife to cut the leaves off the stem. Discard the center stems (don't eat these). Chop the leaves into small bite sized pieces.
  4. Chop the sundried tomatoes into small pieces using your Chef's knife.
  5. Heat a medium sized stainless steel skillet on low heat and add 1-2 tbl olive oil to cover the entire bottom of the pan. Optionally, you can also add 1/2 tsp garlic infused olive if desired. Add your bok choy, collard greens, chard and sundried tomatoes to the pan and mix well.
  6. Keep heat on low, cover with lid and cook for 12-15 minutes, stirring frequently. You can cook them with the lid off too, but keeping the lid on helps to steam them a bit to soften more. I like to cook about 15 minutes to get them really dark green color and soft so they are easy to digest. You can cook for shorter time depending on your taste.
  7. Add spinach at the last 5 minutes of cooking. These will cook down very quickly.
  8. Top with salt/pepper to taste and enjoy!
Recipe Notes

For Low FODMAP I like using garlic infused olive oil and Mediterranean Organic brand sundried tomatoes that don't have any garlic or onion in them.

Try cooking the greens in a pan you just used to make bacon, sausage or other flavorful dish. They will absorb some of these flavors.

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Kristina Cegla, INHC

Certified Holistic Health & Nutrition Coach and Creator of Mindful Thyroid - Create Your Healthy Life Blog & Health Coaching Program for Women with Hashimoto's and Other Thyroid Conditions.

This post may include affiliate links. I only recommend products I find beneficial for a healthy life.

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