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Sauteed Kale

Updated on August 13, 2014

This dish is very easy to prepare. It only takes a few ingredients and is full of nutrients. This was sauteed in olive oil. Olive oil is one of the healthiest types of oil to use for cooking. This is because it is a monounsaturated fat. Monounsaturated fats are great for people who want to lose weight. Olive oil is 75% monounsaturated fat. There are many varieties out on the market. It can be difficult to know if you are purchasing the right one. Olive oil is always better than all of the other oils. Some people will say coconut oil is better. This is not true, but you don't need to take that my word for that. You can try it out for yourself and see which one works better.

Kale has a reputation as a superfood. It is chock full of nutrients and much touted as a required food for vegans. It is high in Vitamin C, Vitamin A, and endless other minerals and vitamins.


1 medium sized head of kale

2 plum tomatoes

1 garlic bulb

2 tablespoons flax seed

5 tablespoons of soy sauce

3 tablespoons olive oil

1 zucchini


1. Heat olive oil at a medium temperature in a cast iron frying pan. This helps you get more iron in your diet. You may use a regular frying pan if you don't have a cast iron one. A cast iron frying pan is highly recommended.

2. Cut the zucchini into spears. Toss them into the heated olive oil. Throw in the whole garlic cloves after they have been peeled.

3. Cut the tomatoes into 8 pieces. Throw into the frying pan.

4. Cut the kale leaves in half. Toss them into the frying pan.

5. Add flax seeds.

6. Add soy sauce. Make sure to stir the mixture so everything is evenly distributed.

7. Cook until kale is tender. Remove from heat and serve.

Have you tried kale before?

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Healthy Eating

What Is Healthy In This Dish?


-low in calories

-high in iron

-high in vitamin K

Flax Seed

-rich in omega 3 fatty acids

-high in fiber



-helps prevent cancer

-high amounts of lycopene


Olive Oil

-low in cholesterol

-vitamin A

-vitamin D


-low in calories

-low in cholesterol

-helps prevent cancer

Sauteeing Kale Videos On Youtube

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