At VOMD’s Weight Loss Resource Center, we’re excited to share healthy recipes to support your wellness journey. We’re starting with one of Dr. Li’s personal favorites — a simple, flavorful sautéed kale recipe that’s packed with nutrients and easy to prepare.

Kale is rich in fiber, antioxidants, vitamins A, C, and K, and supports heart health and healthy weight management. This recipe keeps ingredients minimal while maximizing flavor.

Ingredients

• • 4–6 cloves of garlic, peeled and sliced

• • 2 large bunches of kale, rinsed, stemmed (optional), and coarsely chopped

• • ½ cup cooking oil

• • ½ cup water or vegetable stock

• • 1 teaspoon salt

Preparation

Step 1
Heat the cooking oil in a large sauté pan over high heat for about 30 seconds, or until it begins to shimmer. Add the sliced garlic and cook until it just starts to turn lightly brown. Be careful not to burn it — this step builds flavor.

Step 2
Add the chopped kale to the pan. Using a spatula, toss the kale to ensure it is evenly coated in oil.

If the kale begins to stick or burn, add water or vegetable stock as needed. Sprinkle in the salt and stir to distribute evenly.

Cover the pan and cook for 8–10 minutes, stirring occasionally, until the kale is soft and wilted.

Remove the lid and continue cooking for 1–2 more minutes, allowing any remaining liquid to evaporate. Taste and adjust salt if needed.

Serve warm and enjoy!

Bonus Tip: Use this method for other vegetables

This same cooking technique works beautifully with other vegetables — just adjust the covered cooking time:

• • Broccoli: 5–6 minutes

• • Collard Greens: 10–12 minutes

• • Green Beans: 15–20 minutes

Why we love it

This recipe is:

Simple

Whole-food based

Rich in fiber

Satisfying and flavorful

Easy to incorporate into a weight-conscious lifestyle

We look forward to sharing more healthy recipes from Dr. Li, our VOMD team, and our wonderful patients. Healthy eating doesn’t have to be complicated — sometimes it starts with a skillet and a bunch of greens.