Why You Should Be Eating Sautéed Greens for Breakfast
By Rochelle Bilow
Photo: Peden + Munk
You don’t have to tell me twice to eat my greens. Swiss chard, kale, mustard greens, collards…if they grew in the ground and have dark green tops, I want them on my plate and in my belly. And although I love piling sautéed greens on my dinner plate, my favorite time of day to eat them is at breakfast.
Beginning your morning with sautéed greens kick-starts your day and sets you on a virtuous path of healthy choices. Or, gives you license to sneak a second piece of 3 p.m. office birthday cake. Because let’s be honest: Half of the time, things go downhill from breakfast But hey, at least you tried.
Cooking the greens helps break down some of the tough, chewy, or fibrous leaves, making them easier to digest. Plus, it’s nice to have a hot plate of food in the morning—choking down forkfuls of cold, raw kale isn’t on my list of favorite things to do.
Related: Stir Fried Pea Shoots
Stir-Fried Pea Shoots are a sweet and garlicky way to get your greens. Photo: Michael Graydon + Nikole Herriott
To make greens for breakfast, begin by rinsing them under cool water and tearing or cutting them into bite-sized pieces. While they drain, chop something onion-y (like a yellow cooking onion, shallot, scallion, or leek) and cook it in olive oil over medium/medium-high in a sauté pan. If you’re going to add garlic, smash a clove or two and toss it in the pan along with the alliums. Keeping the clove whole ensures that it won’t burn, and bruising it helps release its aromatic oils. I also like to add dried spices at this point, so they toast and become more fragrant.
Once the alliums are translucent and soft, add the rinsed greens. Don’t worry about getting them completely dry—having a little residual water on the leaves helps them wilt in the hot pan. If you have veggie or chicken stock on hand, add a couple tablespoons of that in, too. Adjust the burner to high and stir the greens around the pan, making sure all portions come in contact with the heat. They’ll cook down very quickly, although you may have to add them in batches. Remove the greens from the heat before they begin to get mushy or turn khaki-colored. They’re more satisfying with a little give, and much more appealing when bright green in hue. Season with salt and pepper, plus anything else you’re into, and eat immediately. Pile them on toast, use them as a bed for a fried egg, add a dollop of plain yogurt, or just eat straight from the pan.
Bonus: If you make a gigantic batch, they’ll keep in the fridge and can be reheated throughout the week.
Related: Will it Wasa: Breakfast Edition (With Sweet Potato & Kale!)
Kale: Not just for salads. Photo: Ditte Isager
Green Machines to Try:
Mustard Greens + Coriander + Sweet Onion
Pea Shoots + Scallion + Orange Zest
Spinach + Nutmeg + White Pepper
More from Bon Appétit:
Is a Smoothie Really Good for You?
Basic Cooking Techniques That Every Home Chef Should Master
