Name: Braised kale
Cook time: 26 min
Total time: 26 min
Yield: 1 dish
Cuisine: Mediterranean
Ingredients: Kale; Garlic; Ghee; Fresh thyme (thymus); Sesame

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: Mediterranean

313

Servings: 4 (1 serving ≈ 85 gram)

Digestion time: 2 hour

Blanch the kale (300 g) in boiling water for 1 minute, then drain in a colander.

In a pan, melt ghee (1 tbsp) and sauté minced garlic (3-4 cloves) and thyme (a few sprigs) until fragrant.

Add the kale and cook over medium heat for 10-15 minutes, stirring. Season to taste.

If you avoid frying, add a couple of tablespoons of water and simmer covered on low heat for 10 minutes.

Serve, sprinkled with sesame seeds (1 tsp) and garnished with halved cherry tomatoes (5 pcs).

If desired, add coconut cream (1 tbsp) and almond flakes (1 tsp) for a delicate flavor.

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Published: 02.11.2025

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Kale	Kale	Ingredient quantity for Kale in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Ghee	Ghee	Ingredient quantity for Ghee in g
Include ingredient: Fresh thyme (thymus)	Fresh thyme (thymus)	Ingredient quantity for Fresh thyme (thymus) in g
Include ingredient: Sesame	Sesame	Ingredient quantity for Sesame in g
Include ingredient: Cherry tomatoes	Cherry tomatoes	Ingredient quantity for Cherry tomatoes in g
Include ingredient: Coconut cream	Coconut cream	Ingredient quantity for Coconut cream in g
Include ingredient: Almond	Almond	Ingredient quantity for Almond in g

	Product release:	340
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

26
	Boil	5
	To boil	1
	Fry	15
	Cooking	5

Proteins	4.4
Digestible proteins	3.2
Fats	6
Plaid	3.6
Net carbohydrates	6.4
Fructose	0
Calories	99 kcal
Indexes
Glycemic index	13.8
Glycemic load	1.9
Insulin index, II	10.8
Disease inflammatory index, DII	-0.56
Antioxidant, ORAC	2 260

Weight loss	Detention	Set
10%	7%	6%
972	1350	1620

Nutrient	% of RDA
K	28738238262528769
C	96115101345174
A	395046882323
B9	323221633213
B2	25292354111
B6	24241652101
B1	101192061
B3	7861561
E	5551011

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

Nutrient	% of RDA
Fructose	??????
Lutein	159159159265?40
Chlorophyll	666666199?66
Quercetin	666610019941
Manganese	314036483114
Calcium	252525252521
Iron	2411720134
Potassium	14181620129
Phosphorus	1010101373
Magnesium	912112965
Copper	8871652
Fibers	6989?6
Zinc	5751111
Glutathione	5591821

Nutrient	% of RDA
Cholesterol	474747190?95
Palmitic acid (Saturated)	14141421?27
Stearic acid (Saturated)	11141418?27
Alpha-linolenic acid (Omega-3)	71181364
Oleic acid (Omega-9)	79813?10

Nutrient	% of RDA
Tryptophan	1521215282
Histidine	68817?4
Valin	68817?3

Braised kale

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