Low Iodine Sautéed Greens with Pine Nuts & Olive Oil
Leafy greens have never looked this good on a plate. Kale and Swiss chard get coaxed into silky, tender submission with fragrant garlic, a pinch of red pepper flakes, and a generous pour of extra-virgin olive oil — then finished with a bright squeeze of lemon juice that makes every bite pop. Toasted pine nuts scattered over the top add a buttery crunch that takes the whole dish from simple side to something genuinely craveable. For anyone navigating a low-iodine approach, this recipe is a natural fit — it skips iodized salt in favor of sea salt and relies entirely on whole, unprocessed ingredients with no hidden additives to second-guess. The technique is straightforward: toast, sauté, wilt, and serve, all in one skillet with minimal cleanup. It pairs beautifully alongside grains, roasted proteins, or anything else on your weekly rotation that needs a vibrant, nutrient-packed companion.
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Learn more →Ingredients
4 servings
- 3 tbsp extra-virgin olive oil, divided
- 3 cloves garlic, thinly sliced
- 1 bunch kale (about 8 oz), stems removed, leaves roughly torn
- 1 bunch swiss chard (about 8 oz), stems thinly sliced, leaves roughly torn
- ¼ cup pine nuts
- ¼ tsp red pepper flakes
- ¼ tsp sea salt, plus more to taste
Chef's tipSwap 1:1 for fine sea salt; adjust to taste. - 1 tbsp fresh lemon juice
Instructions
- 1
Heat a large skillet over medium heat. Add the pine nuts and toast, stirring frequently, until golden and fragrant, about 3–4 minutes. Transfer to a small bowl and set aside.
- 2
Add 2 tbsp of the olive oil to the same skillet over medium-low heat. Add the garlic and red pepper flakes and cook, stirring, until the garlic is fragrant and just beginning to turn golden at the edges, about 2 minutes. Watch closely, as the garlic can brown quickly.
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