Spicy kale and Swiss chard sauté | Low-sodium, migraine friendly | Recipe RenovatorTwo kinds of greens are sautéed with three kinds of oil and aromatics, giving you a dish with layers of rich flavor that’s low in sodium and suitable for migraine diets too.

I have been trying to eat more greens as well as more sulfur-containing foods like broccoli. I’ve also been slowly developing recipes that fit the migraine diet, which limits onions, soy, and other ingredients in my other Swiss chard recipe. This new combination, especially with the seeds, adds a lovely, caramelized flavor to the greens, and the three types of oils make it luscious and rich. Even if you think you hate greens, you might like this recipe. The only sodium is that which naturally occurs in the greens, but it’s also super-high in potassium, which helps balance your electrolytes. For people with Meniere’s Disease, it’s very important to eat foods high in potassium.

Suitable for:
vegan, gluten-free, reduced-sugar, low-sodium, migraine, paleo diets

You might also like:
Sauteed Swiss chard
Curried greens
Utica greens
Balsamic kale with cranberries from Healthy Seasonal Recipes

Spicy kale and Swiss chard sauté | Low-sodium, migraine friendly | Recipe Renovator

Spicy kale and Swiss chard sauté

0 from 0 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Dinner, Lunch
Cuisine American
Servings 4 servings


  • 1 bunch kale thinly sliced
  • 1 bunch Swiss chard thinly sliced
  • 1 bunch onions (green) scallions, spring onions
  • 3 cloves garlic
  • 1 jalapeño optional
  • 1 tbsp ghee coconut oil
  • 1 tbsp hot sesame oil
  • 1 tbsp dark toasted sesame oil
  • 1 tbsp sunflower seeds raw
  • 1 tbsp pumpkin seeds pepitas, raw
  • 1 tbsp sesame seeds raw
  • 1 tbsp chili sauce (sweet Thai) optional, not for migraine diets


  • Wash the greens, shake dry, then roll up in a towel to help blot the moisture.
  • Wash and thinly slice the onions.
  • Peel and mince the garlic.
  • Wash and thinly slice the jalapeño, if using. (Wear gloves.)
  • If using Swiss chard, stack the leaves, then cut off the stems using a deep V cut. Thinly slice the stems and set aside separately. Thinly slice the greens.
  • Heat the ghee or coconut oil in the large frying pan or sauté pan over medium-high heat. Add the onions, garlic, and jalapeño (if using) and sauté until golden, about 5 minutes.
  • Add the chard stems and cook another 3-4 minutes. Add the greens and a lid to help them wilt. Once they have wilted a bit, add both kinds of sesame oil, stirring to coat.
  • Add the seeds and continue to sauté, with the lid off, until cooked through.
  • Stir in sweet Thai chili sauce if using.


Per serving:
  • 175 calories
  • 14 g fat
  • 5 g saturated fat
  • 1 g monounsaturated fat
  • 1 g polyunsaturated fat
  • 0 g trans fat
  • 0 g cholesterol
  • 50 mg sodium (37 mg without chili sauce)
  • 286 mg potassium
  • 10 g carbohydrate
  • 4 g fiber
  • 4 g sugars
  • 3 g protein
  • 5 Weight Watchers Points Plus
You can use any type of greens for this recipe, as well as broccoli.