Can’t tolerate the roughness of kale? Try sautéing it! Sautéed kale has a softened texture, but does not fully take away the crunch! On another note, kale contains alot of beta-carotene, an antioxidant which can turn into the essential vitamin A in our bodies. Beta-carotene can only be converted into vitamin A if heat is applied to the food, so sautéed kale gives you an extra boost of vitamins and antioxidants!

Mediterranean Sautéed Kale


  • 12 cups chopped kale
  • 2 tbsp. lemon juice
  • 1 tbsp. olive oil
  • 1 tbsp. minced garlic
  • 1 tsp. soy sauce
  • Salt and pepper to taste


  • Place steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat.
  • Add the Kale, cover, and steam until just tender, 7-10 minutes depending on thickness.
  • Whisk together the lemon juice, olive oil, garlic, soy sauce, salt, and black pepper in a large bowl. Toss steamed kale into dressing until well coated.


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