Brazilian Garlic Kale

Name: Brazilian Garlic Kale
Cook time: 8 min
Total time: 8 min
Yield: 1 dish
Cuisine: Brazilian
Ingredients: Kale; Olive oil; Garlic; Table salt; Black pepper

Kale brings more fiber, vitamin K, and folate, while the short saute keeps its green structure instead of turning it into a long-stewed side dish. Garlic makes the flavor sharper, and olive oil softens the leaves without a heavy sauce. The result is a quick Brazilian-style garnish that works well with meat or fish on keto.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Kale	Kale	Ingredient quantity for Kale in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	342
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

8
	Slice	4
	Fry	4

Macronutrients in 100 g

Proteins	4
Digestible proteins	3
Fats	9.6
Plaid	3.3
Net carbohydrates	5.6
Fructose	0
Calories	125 kcal
Indexes
Glycemic index	13.2
Glycemic load	1.8
Insulin index, II	9.6
Disease inflammatory index, DII	-0.58
Antioxidant, ORAC	1 825

Calories per dayGenderGrowth

Weight loss	Detention	Set
13%	9%	8%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
K	28538038062228568
C	9211097331174
B9	313121623112
B2	24282251101
A	243027531414
B6	2121144591
E	1212122621
B1	91071751
B3	7861351

Minerals

Nutrient	% of RDA
Fructose	??????
Lutein	158158158263?39
Chlorophyll	666666197?66
Quercetin	66669919841
Manganese	273531422713
Calcium	232323232319
Iron	198615103
Chlorine	15151518154
Potassium	13171519119
Sodium	11111122105
Phosphorus	8881153
Magnesium	7982354
Fibers	5878?5

Lipids

Nutrient	% of RDA
Oleic acid (Omega-9)	21262438?29
Alpha-linolenic acid (Omega-3)	71181364
Palmitic acid (Saturated)	6669?11

Amino acids

Nutrient	% of RDA
Tryptophan	1217174272
Valin	68817?3
Histidine	57715?4

Vegan dishesSimple

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Kitchen: Brazilian

357

Servings: 4 (1 serving ≈ 86 gram)

Digestion time: 2 hour

Stack the kale leaves (300 g), remove the toughest center ribs, and slice the greens into very thin ribbons.

Heat olive oil (30 g) in a wide skillet, add garlic (9 g), and cook it for 20 to 30 seconds over medium heat until fragrant but not dark.

Add the kale, salt (2 g), and black pepper (1 g), then saute for 2 to 3 minutes, stirring constantly, until the leaves shrink slightly but keep their bright color.

Serve at once as a warm side dish. If you cook the kale too long, it will become wetter and lose the texture that makes this dish worth doing.

(8)

Published: 02.07.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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