The World's Healthiest Foods are health-promoting foods that can change your life.

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Poached Egg over Mediterranean Kale
Veggies are a great way to start the day. It takes little time to prepare the kale and top with a poached or soft boiled egg.
Poached Egg over Mediterranean Kale Prep and Cook Time: 5 minutes



  1. Fill bottom of steamer with 2 inches of water.
  2. While steam is building up, cut off the thick stem ends and slice Kale leaves into 1/8-inch slices (thick stems can be saved for soup). (Curly Kale can be shredded in a food processor.) Slicing Kale thinly ensures even cooking and the best flavor. Let sliced Kale sit for 5-10 minutes before steaming.
  3. Let chopped or pressed garlic and let sit for at least 5 minutes.
  4. When water comes to a full boil place kale in steamer. Cover with a tight fitting lid and steam for 5 minutes for al dente Kale.
  5. Transfer to a bowl and toss Kale with the Mediterranean Dressing and top with poached or soft boiled egg and pumpkin seeds.
Serves 2 Important: For best flavor, use a knife and fork to cut the

cooked Kale crosswise several times until it is in very small pieces. The more finely you cut Kale the more exposed surface area you create. This can allow more

flavors of the dressing to pass into the Kale and speed up desirable changes in texture including tenderness.

Research shows that fat-soluble vitamins and carotenoids found in foods, such as Kale, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil. The dressing will also help tenderize the Kale.

Printer friendly version

Send this page to a friend...


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.


Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more

Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved