Spicy kale and Swiss chard sauté from The Migraine Relief Plan by Stephanie Weaver (Surrey Books)

A flavorful way to get greens on your plate

I did not grow up eating greens. I had to learn how to cook them, and truthfully, it took a while for me to develop a taste for them as an adult. They’re incredibly nutritious, so I now try to make some once a day, and I rotate which types we eat to balance out the nutrients they provide. This recipe is a wonderful introduction to greens, as it combines two types of flavorful oils to complement the greens, while the seeds provide textural crunch and extra protein. Cooked greens combined with a healthy fat make the nutrients more bio-available, too.

You can cook along with me here!

Reprinted with permission from The Migraine Relief Plan, © 2016 Stephanie Weaver. Published by Surrey Books, an imprint of Agate Publishing, Inc.

Suitable for:

all diets

Spicy kale and Swiss chard sauté from The Migraine Relief Plan by Stephanie Weaver (Surrey Books)

Spicy kale and Swiss chard sauté

A flavorful way to get greens on your plate: spicy kale and Swiss chard sauté
5 from 1 vote
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Dinner
Cuisine Mediterranean
Servings 4 servings


  • 16 ounces kale thinly sliced including stems
  • 16 ounces Swiss chard thinly sliced, stems sliced separately
  • 1 bunch onions (green) 150 g
  • 3 cloves garlic peeled and minced
  • 1 jalapeño seeded and minced
  • 1 tablespoon coconut oil ghee
  • 1 tablespoon hot chili oil
  • 1 tablespoon dark toasted sesame oil
  • 1 tablespoon sunflower seeds raw, unsalted
  • 1 tablespoon pumpkin seeds raw
  • 1 tablespoon sesame seeds raw


  • Wash the greens, shake dry, then roll up in a towel to help blot the moisture.
  • Wash and thinly slice the onions after removing the roots and tips.
  • 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 green leaves.
  • Thinly slice the kale crosswise.
  • 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 rest of 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, about 20 minutes total.


If you do not like spicy food, skip the jalapeño and the hot sesame oil. You can use all Swiss chard or all kale for this recipe if you prefer.