Sautéed Kale

Sauteed Kale

October 3: National Kale Day

We usually put spinach in our smoothies but have gradually added or substituted kale for the leafy green ingredient. Both are considered super foods but kale is considered the winner with more vitamins (A, C and K) , minerals (calcium) and protein than spinach. Kale tastes somewhat bitter, though, and its leaves may be harder to chew and digest. Fortunately, we have found a kale salad recipe that is cooked with garlic and red wine vinegar to mask its strong flavor. The steamed leaves are wilted so they are easier to chew. If we do not drink our kale smoothie for the day, we would eat sautéed kale as a side salad for dinner. This healthy recipe is perfect for observing National Kale Day.


(Adapted from New York Times Cooking)


  • 2 tablespoons olive oil
  • 3-4 cloves garlic, sliced
  • 1 bunch of kale leaves (stemmed and chopped)
  • 1/3 – ½ cup vegetable stock or water
  • salt and pepper to taste
  • 1 – 2 tablespoons red wine vinegar
  • cooked bacon bits (optional)


In a large skillet or pan, heat the olive oil and sauté the garlic pieces until soft. Add the kale leaves.


Pour in the vegetable stock or water. Cover and cook for 5-10 minutes or until the kale is soft and wilted. Stir occasionally until the liquid has evaporated. Season with salt and pepper. Mix in the red wine vinegar. Dish out and sprinkle cooked bacon bits on top (optional).



  • Thanks to Highlander’s co-worker, Luchie A., for the fresh, organic kale from her garden.
  • Learn more about National Kale Day at