Recipe: Wilted Greens (SCD, GAPS, Paleo, AIP)

Recipe: Wilted Greens (SCD, GAPS, Paleo, AIP) post image

Greens. Leafy greens. Full of anti-oxidants, vitamins and minerals. But these nutrients are not available unless they are cooked. Actually raw greens are full of chemicals like oxalates and goitrogens. These chemicals protect the plant from predators (you and me). However, they can be toxic, especially to sensitive individuals.

Goitrogens occur in plants from the cruciferous family like cabbage, broccoli, kale and cabbage. Here is a more comprehensive list of goitrogens.

The chemical in the plants in this family blocks the absorption of iodine, which is critical for proper thyroid function. If your thyroid is not working well, every other metabolic process in the body will be affected.

The solution is to cook the greens and never eat them raw. Greens are super good for you – just make sure they are cooked.

Oxalates also occur in green leafy vegetables, especially spinach. Find our more about how oxalates can affect your health here. Oxalates may also be reducing somewhat when cooked.

This recipe uses greens as a base for a main dish when you add some form of protein on top. It is also good as a simple side dish.

Eat plenty of greens (I like the baby versions) like kale, Swiss chard, spinach, collards, etc. Just be sure to cook them.


Recipe: Wilted Greens (SCD, GAPS, Paleo, AIP)

Prep Time: 5 minutes

Cook Time: 8 minutes


  • 2 bunches of greens cleaned and chopped
  • 1 shallot minced
  • 3 cloves garlic, minced
  • Fat for sauteing (bacon fat, avocado oil, coconut oil)


  1. In a large fry pan heat the fat or oil to medium
  2. Saute the shallot for a few minutes until softened
  3. Add the garlic and heat until fragrant (1 -2 minutes)
  4. Add the greens and mix with the fat and herbs
  5. Cover for a few minutes
  6. Mix again and remove from heat when the color of the greens starts to turn darker
  7. Plate and serve hot or cold
  8. Add hot or cold protein on top such as chicken breast, fish, steak, etc.


  • Large fry pan with cover
  • Chopping knife
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Leave a Comment

  • Tami June 15, 2015, 10:00 am

    I add two eggs to the top of the greens to cook as the greens cooks.

    • Jill June 15, 2015, 6:40 pm

      Sounds like a great idea!

  • mikal krauss June 15, 2015, 6:11 pm

    wondering if just a few minutes is enough for turning the greens from being comprising to the thyroid? Southern style is a much longer braise …..but if they’re really beneficial just wilted I’d prefer to do that (as I’d been eating raw…but am hypothyroid)


    • Jill June 15, 2015, 6:40 pm

      In cases of thyroid problems I would make sure the greens are thoroughly cooked – not just wilted.