Seasonal: Caprese Kale Sauté

By: Isabel Smith, MS, RD, CDN

Kale makes for a great side or main dish because it is packed with fiber, vitamin K that helps with blood clotting, folic acid, vitamin C, and is a good source of calcium. Adding different vegetables to your kale can be a great way to dress up your recipe.

This recipe incorporates garlic and cooked tomatoes. Garlic is packed with antioxidants which are important for fighting the cell-damaging agents called free radicals that can damage cells in your body. The cooked tomatoes in this recipe are rich in lycopene, another powerful antioxidant. Lycopene has been found to be important in preventing heart disease and possibly cancer. The garlic and tomatoes help to make this dish healthy, delicious and satisfying.

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  • 1 tsp (5 ml) olive oil
  • 2 cloves garlic, chopped
  • 1/3- 1/2 (60 g) cup cherry tomatoes- halved
  • 2 cups (2 large handfuls) kale (Tuscan cabbage), off the stem
  • Dash of sea salt and pepper to taste
  • 1/2 tsp (2.5 ml) dried basil


  1. Warm a sauté pan over medium heat and add the olive oil.
  2. Add the chopped garlic and tomatoes.
  3. Once the tomatoes and garlic are soft – about 7 minutes – add the kale (Tuscan cabbage) to the pan and stir ingredients together in the heated pan.
  4. Cover the pan and continue to cook ingredients for about 5 minutes or until the kale is cooked but not wilted.
  5. Add salt, pepper, and basil to the pan and mix the ingredients together in the sauté pan.
  6. Remove pan from heat, serve, and enjoy!

Prep time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes

Servings: 2

  • Nutrition per serving:
  • Calories60
  • Fat3g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium30mg
  • Carbohydrates9g
  • Fiber2g
  • Sugars1g
  • Protein 3g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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