Preparing delicious leafy greens

Dark, leafy greens – think kale, collards, turnip greens, chard and spinach – are high in folate, a water-soluble B-Vitamin that everyone needs every day. We’re in luck for many months to come when it comes to finding these vital vegetables at the Markets or growing them in our garden. Greens are easy to prepare and versatile, too. Below is a basic recipe for sautéing greens. Once you get the hang of it, try adding in some mushrooms, onions, garlic and putting a fried egg on top for a power meal any time of day.

Sauteed Greens by The Happy Kitchen


  • 1-2 bunches of greens (kale, spinach, chard, etc.), rinsed well and chopped
  • 2 tablespoons canola or olive oil
  • Salt or low-sodium soy sauce (optional)
  • 1 tablespoon sesame seeds (optional)


Heat oil in a large skillet on medium heat.

Add greens and toss until well coated in oil.

Saute until greens are wilted but still bright in color.*

Add a pinch of salt or a dash of soy sauce if desired.

Toss to coat evenly.

Toss with sesame seeds.

*Amount of time will vary depending on how hardy your greens are, from 1-2 minutes for spinach or chard to 4-5 minutes for kale.