St. Francis Eastside Surgical Weight Loss

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Getting in the Green Vegetables

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Many of us struggle with getting in vegetable intake throughout the day.  This is especially difficult when we try to get in a good variety of vegetables with all sorts of different colors because the options are endless.  Green leafy vegetables have abundance of nutrients that can help our bodies, including fiber, folate, antioxidants, Vitamin C and K, iron and calcium.  Now, cooking these greens does decrease some of their nutrient value, but even cooked greens can give us good bang for our buck.

Because of these benefits, I’m always looking for easy recipes to include in my leafy green repertoire.  I had a large bag of mixed greens (kale, spinach, chard) from Costco that I figured would make the perfect side dish to dinner last night.  I sautéed the greens with a bit of garlic and onion and it paired beautifully with flounder.


5 cups mixed greens or greens of choice
3 cloves garlic, minced
1 onion, chopped
1Tbsp olive oil


1.     Chop onion and mince garlic.
2.     Add olive oil and minced garlic to pan on low heat.
3.     Heat garlic and olive oil until simmering.
4.     Add onions and cook for ~5 minutes.
5.     Add leafy greens and sauté until greens are wilted and onions are at desired texture.
6.     Sprinkle with salt and pepper or spices as desired.

What is your favorite way to get in your vegetables?