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


Jun 14
Wilted Greens, green leafy vegetables

Greens. Leafy greens. Full of anti-oxidants, vitamins and minerals. But these nutrients are not available unless they are cooked. The solution is to served them as wilted greens.

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 are Found in Cruciferous Vegetables

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

There is a chemical in this family of plants (cruciferous), which blocks the absorption of iodine. Iodine is critical for proper thyroid function.

Iodine is needed for the formation of thyroid hormone.

You may have heard of T3 and T4. These are the molecules of thyroid hormone in their various states of activity. There must be either 3 or 4 molecules of iodine available in order to make thyroid hormone.

If you are eating a lot of raw vegetables that have chemicals that block the absorption of iodine, your thyroid gland may be affected.

If your thyroid is not working well, every other metabolic process in the body will be affected as well.

The solution is to cook the greens. Greens are super good for you – just make sure they are cooked.

Oxalates are Found in Leafy Greens

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

Wilted Greens

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)

Wilted Greens, green leafy vegetables
  • Prep Time: 5 minutes
  • Cook Time: 8 minutes
  • Total Time: 13 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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