Quick & Easy Anti-Inflammatory Sautéed Greens (5-Minute Recipe)

This simple and quick three-ingredient vegetable side dish is a realistic way to boost your intake of leafy greens and antioxidants.

Eating enough anti-inflammatory leafy greens can be challenging for some. Sautéeing them might help you consume more greens, reduce food waste (from wilting fresh greens), and still consume a good portion of the nutrients found in greens.

This quick sautéed green recipe provides 90 calories, 2 g of fiber, 3 g of protein, and is an excellent source of iron, vitamins C, A, and K (202% of your daily needs!).

Simple Ingredients for a Powerful Side Dish:

This simple recipe has only three ingredients: fresh kale, Swiss chard, and spinach blend, olive oil, and fresh or powdered garlic (you can also add salt and pepper to your taste preference).

I buy the baby leaves as they are more tender, and you don’t have to remove the ribs. I will also use this green, leafy blend as a salad base or to add veggies to egg scrambles or soups.

I discussed the differences between raw and cooked greens in depth in a previous article. Sautéeing them is a great way to preserve 85-95% of their nutrients.

How to Sauté Greens Perfectly Every Time

This simple and quick side dish can help boost your vegetable intake and reduce inflammation. It’s a great way to use up any greens before they wilt in the refrigerator. You may also recall from a previous article that many fresh vegetables and fruits lose their nutrients after 5 to 10 days of storage in the fridge. 

Researchers have found that incorporating daily dark leafy greens into a typical American diet, which is often inflammatory, for just one week can increase beta-carotene levels and reduce inflammation, as measured by C-reactive protein (CRP).

Adding dark, leafy greens can help reduce systemic inflammation associated with various diseases. Each additional week helps to lower inflammation and improve your overall health. 

Heat Oil in a Large Skillet

In a large skillet (with a lid), heat 2 tablespoons of olive oil or avocado oil over medium-high heat.

Avoid using non-stick cookware, especially if it has scratches, to minimize microplastic exposure. Consider stainless steel and cast-iron cookware. 

I have a toxin-free, ceramic, nonstick-coated skillet (Our Place Large Always Pan) that I often use for eggs and sautéing. It is free from PFAS (including PTFEs and PFOAs), lead, and cadmium. However, I would still lean towards stainless steel and cast-iron cookware for high-heat cooking.

Add the Greens

Add 4 or 5 handfuls (4 cups in this recipe) of leafy greens to the pan and let them wilt, stirring often. Sauté the greens for about 5 minutes.

Add Spices

Add fresh garlic or garlic powder. You can add salt or pepper to your preference. When I made these sauteed greens, I used garlic powder and black pepper. You can add spices immediately after adding the fresh greens to your pan.

Enjoy

I save the greens for the last thing I cook before serving dinner. I can usually set the table while they are sautéing or start cleaning up my cooking dishes. Then, enjoy them while they are still warm. For this meal, I baked salmon and diced sweet potatoes along with the sautéed greens. I also served berries for my kids. They still don’t love sautéed greens, but will eat them raw.

Detailed Nutrient Analysis

A nutrition label can only provide a snapshot of the nutrients, vitamins, and minerals found in a food. It does not list antioxidants and other beneficial plant and food compounds.

By law, vitamin D, calcium, iron, and potassium are the only vitamins and minerals (micronutrients) the Food and Drug Administration (FDA) requires to be on the food label. Americans often consume lower amounts of these four micronutrients, so highlighting them helps people make educated choices.

Food companies can voluntarily list other vitamins and minerals, but there is only a limited amount of space on a label. I have included a more detailed nutrient analysis below, highlighting the 8 vitamins and minerals packed into the small serving of sautéed greens shown on the plate.

You could choose to sauté more greens to boost your intake even further. The table below highlights the nutritional value of two cups of raw greens sautéed. I sautéed about 4 cups of greens and split them into two servings.

Sauteed Greens (baby kale, spinach, and Swiss chard) in 1 tablespoon of Olive Oil
Nutrients	Amount	% Daily Value
Energy	90 calories
Carbohydrates	4 g
Fiber	2 g	7%
Fat	6 g	9%
Saturated Fat	1 g	5%
Protein	3 g
Vitamins	Amount	% Daily Value
Vitamin C	42 mg	45%
Vitamin A	7,320 IU	20%
Minerals	Amount	% Daily Value
Calcium	116 mg	8%
Iron	7 mg	40%
Potassium	350 mg	8%

The complete vitamin and mineral nutrient data were not provided for this specific leafy green blend from Kroger. 

However, two cups of spinach (a leafy green with similar nutrient values) contains similar nutrients as listed above, along with being a good source of the following nutrients:

• 11% of the daily value of magnesium
• 15% of the daily value of folate
• 202% of the daily value of vitamin K
• 1,700 mcg of beta-carotene (vitamin A antioxidant)
• 3,000 mcg of lutein+zeaxanthin (vitamin A antioxidant)

This sautéed blend likely contained the same amount of magnesium, folate, vitamin K, and antioxidants as the spinach-only blend.

Takeaways

These sautéed greens are a perfect anti-inflammatory recipe to add to your toolkit. They help you meet your nutrient needs and vegetable goals with ease. In just one small, cooked serving, you’ll get:

• 45% of your daily Vitamin C needs
• 20% of your daily Vitamin A needs
• 40% of your daily Iron needs
• 11% of your daily Magnesium needs
• 15% of your daily Folate needs
• 202% of your daily Vitamin K needs

Packed with essential nutrients in a compact, flavorful serving, these greens are a simple and powerful way to support your health.

Consuming dark, leafy green vegetables regularly can help lower CRP levels, reducing inflammation and the risk of heart and eye diseases.

You can read more about raw and cooked leafy greens, as well as whether fresh, frozen, or canned produce is better for you.

You can also download my detailed printable anti-inflammatory foods list (PDF) to assess your diet and explore new ideas for anti-inflammatory foods to try. 

Here is a detailed list of 10 Anti-Inflammatory Foods to Eat Every Week (leafy greens made the list).

Let’s get UNstuck and stay UNstuck!