With only a few ingredients, this recipe can be made very quickly. Kale is great for breakfast, lunch, or dinner. I like to serve sautéed kale over cooked quinoa with two fried pastured eggs for breakfast. I usually add a whole, diced avocado to the meal too which is helpful for making rich breast milk. Serve this recipe as part of a balanced dinner. It goes well with beans and rice or baked fish. Our children love this recipe, especially when I add chopped mushrooms!
Ingredients
1 tablespoons
extra virgin olive oil
1 small
red onions
cut into crescent moons
1 bunches
kale
thinly sliced
Herbamare
(or sea salt to taste)
Nutrition Facts
Per serving Recipe serves 2
- Protein 15%
- Net carbs 12%
- Fat 74%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 113kcal
- Protein
- 3.7g
- Total Carbohydrates
- 8.2g
- Dietary Fiber
- 5.2g
- Net Carbs
- 3g
- Total Sugars
- 2.6g
- Sucrose
- 0.55g
- Glucose
- 1.1g
- Fructose
- 0.91g
- Total Fat
- 8.5g
- Saturated Fat
- 1.2g
- Monounsaturated Fat
- 5.1g
- Polyunsaturated Fat
- 1.5g
- Sodium
- 61.2mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 108mg
- Thiamin (B1)
- 0.14mg
- Riboflavin (B2)
- 0.4mg
- Niacin (B3)
- 1.4mg
- Pantothenic Acid (B5)
- 0.46mg
- Vitamin B6
- 0.21mg
- Folate (B9)
- 76.4µg
- Choline
- 2.7mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 1.7mg
- Vitamin K1 (Phylloquinone)
- 443µg
Minerals
Minerals
- Calcium
- 294mg
- Iron
- 1.9mg
- Magnesium
- 40.6mg
- Phosphorus
- 72mg
- Potassium
- 443mg
- Zinc
- 0.5mg
- Copper
- 0.07mg
- Manganese
- 1.1mg
- Selenium
- 1.2µg
- Fluoride
- 0.39µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.2g
- Isoleucine
- 0.2g
- Leucine
- 0.24g
- Lysine
- 0.21g
- Methionine
- 0.03g
- Phenylalanine
- 0.18g
- Threonine
- 0.15g
- Tryptophan
- 0.04g
- Valine
- 0.19g
Non-Essential Amino Acids
- Alanine
- 0.17g
- Arginine
- 0.22g
- Aspartic Acid
- 0.33g
- Cystine
- 0.04g
- Glutamic Acid
- 0.46g
- Glycine
- 0.17g
- Proline
- 0.2g
- Serine
- 0.15g
- Tyrosine
- 0.12g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 4.9g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.48g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 0.99g
Other
Carotenoids
- Beta-Carotene
- 3229µg
- Beta-Cryptoxanthin
- 30.4µg
- Lutein + Zeaxanthin
- 7044µg
Plant Sterols (Phytosterols)
- Phytosterols
- 20.2mg
Other Compounds
- Betaine
- 0.38mg