A Little Kitchen Tweak To Help You Get More Greens In Your Diet + Recipe

by Michelle on June 17, 2010 · 8 comments

in Healthy Breakfast,How To/Tutorial,Information,Leafy Greens

Do you have trouble getting dark leafy greens in your diet? Sautéing your greens is a great little fast and tasty trick to help you eat more of those good-for-you-greens! If you sautée with a little bit of fat such as olive oil, butter, ghee or coconut oil this can actually help you to absorb some the nutrients in the greens (and it makes the greens taste really good!).

I like to sauté with ghee because as it is a clarified butter,it has the milk solids removed and this actually gives it a higher stable cooking temperature.


A study from 2009 by Kuwabara found that cooking greens with oil helped to absorb Phylloquinone (Vitamin K1), a fat-soluble vitamin [source].

Organic Poached Egg, Sautéed Buttery Kale, Garlic and Roasted Tomato

Serves: 1

Cooking Time: 5- 10 minutes


  • 1 egg
  • 1/4 C. vinegar
  • a handful of torn kale leaves, washed and dried
  • 1 tomato, thickly sliced
  • 1 T. butter, ghee, coconut oil or olive oil
  • 1 clove garlic, crushed and chopped
  • 1 piece of sourdough bread
  • salt, pepper and butter (optional) to serve

How to:

  1. Poach the egg in water and vinegar until the egg is white but still has a soft yolk. Keep in the water (stove turned off) until you’re ready to serve (it keeps the egg warm that way).
  2. Sautée the kale with your oil of choice and garlic until the kale has wilted and the garlic has become slightly crispy. Take the garlic and kale out and now roast your slices of tomato in the pan until they brown slightly on each side and become softer.
  3. Toast your sourdough bread, spread with butter and then top with the kale + garlic, tomato, poached egg and a sprinkling of salt and pepper.


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Submitted to Vegetarian Food Fridays.


Health Food Lover is Michelle Robson-Garth. Michelle is a degree-qualified Naturopath (BHSc) and Massage Therapist. She is also a passionate writer, recipe-creator and all-round foodie from Melbourne, Australia. © Copyright: 2009-2012 Michelle Robson-Garth. Please ask permission first when using any text or images on healthfoodlover.com. Read the disclaimer here. Have a look at the recipe index for more health food lovin’ recipes. Join the Facebook page & follow Health Food Lover on twitter.

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{ 6 comments… read them below or add one }

Morgan Campbell June 17, 2010 at 9:24 am

looks delicious little misch, yum yum :)


Michelle June 17, 2010 at 9:27 am

Thanks Morgan!!


Melodie June 18, 2010 at 5:08 am

This looks incredible. I love kale. I've never thought of sauteeing it for a sandwich though – great idea!


Michelle June 18, 2010 at 7:07 am

Thank you Melodie!


eliteweightloss June 21, 2010 at 2:26 pm

like the recipe,always important to have vegetables in your diet.I never tried kale but now iam intrested in trying this recipe.looking forward to other recipes…thank you.


sotiris January 30, 2011 at 12:53 pm

thats very nice :-))))


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