Serves 2, but can easily be doubled.
A favourite recipe at my house that is nutrient dense, can be prepared from start to finish in 15 minutes and is delicious is Kale & Mushrooms with Quinoa. It’s easy enough too that any teen or adult can prepare it – Mom doesn’t have to do everything! There are just 4 ingredients and a few condiments required to create it.
Kale is a hearty fall & winter green and is a member of the brassica family. Along with the cancer-fighting indoles and the detoxification benefits of the sulforphane, kale is extremely rich in antioxidants. It’s also loaded with calcium, iron, vitamins A, C and K, protein & fiber. It’s the perfect food to help our bodies get through the busy holiday season. When we add cremini mushrooms loaded with cancer-fighting selenium and rich stress combating B-vitamins, we boost our dinner to another nutrient high. Topping the meal with walnuts ups the yum factor, while adding healthy fat to our meal. Try this month’s feature recipe on a busy weeknight and feel good!
- 6-8 crisp, bright green organic kale leaves
- 8-10 cremini mushrooms (also known as baby bella)
- 1 tablespoon organic butter, or coconut oil
- Juice from half a freshly squeezed lemon
- 1 tablespoon tamari (reduced sodium)
- 5-7 walnut halves
- Extra-virgin olive oil
- Sea salt & freshly ground pepper to taste
- ½ cup organic quinoa
- 1 cup water
Rinse the quinoa (pronounced KEEN-whah) thoroughly in a fine sieve. Add the quinoa & water to a small pot with a tight fitting lid. Bring to a boil, reduce the heat to minimum, cover and simmer for 12-15 minutes until the water has been absorbed.
While the quinoa is simmering, wash the kale, discard the coarse stems and roughly chop the leaves.
Wash and quarter, halve or slice the mushrooms, depending on their size.
Melt the butter in a large sauté pan and add the mushrooms, kale & lemon juice.
Sauté for 3-5 minutes until the mushrooms are tender and the kale is vibrant green and still a little crisp.
Remove from the heat, drizzle with the tamari and olive oil, and season with salt and pepper to taste. Divide the quinoa between two plates, top with kale & mushrooms, then sprinkle with walnuts.