It’s so fast and easy to prepare – and it’s packed with protein and cancer-fighting goodies! I could eat this everyday!
I recently learned in a lecture by Dr Joel Fuhrman, that eating as little as a quarter cup of mushrooms everyday can help to lower the risk of various cancers from between 50% – 88%. Together with mushrooms, people who eat more green leafy vegetables, also have a significantly lower risk of various forms of cancer.
On top of this, many studies have shown that eating a diet free of animal protein, helps to reverse heart disease and diabetes, lowers blood pressure, and reduces cancer risk by approximately 40%.
So I came up with this delicious vegan comfort dish that is packed with fiber, protein and all kinds of great things to help keep us super healthy! And – it’s super easy to prepare too!
Ingredients: (serves 2-3)
2 large portobello mushrooms, sliced into chunks
4 small of any combo of these mushroom types: white button, white stuffing, cremini, portobello, reishi, maitake (shiitake, chanterelle, baby buttons are okay too, but have slightly lower cancer-prevention properties), sliced
4 BIG handfuls of organic kale leaves
2 large tablespoons of edamame
2 large tablespoons of organic garbanzos
1/2 cup braised organic tofu
3 cups cooked organic brown rice (which you can prep on the weekend and warm up beforehand)*
Organic olive oil
One garlic clove, chopped
Sea Salt, Pepper
Preparation:
Heat about a tablespoon of olive oil in a large sauté pan – maybe a tablespoon and a half. Add a bit of sea salt and pepper. Add in the garlic. In about a minute, add in a quarter cup of filtered water to help with the sauté so it’s not so dry. Once heated, add in the mushrooms and toss. After a few minutes of sautéing, add the kale (gauge if 4 large handfuls are enough – should be – but it depends on your hands!). Sauté the veggies down until soft for a few minutes. Some juice from the pan should be left as a bit of a reduction.
Put half of the brown rice* into each bowl, and add the garbanzos, edamame and tofu. Now add the sauté on top (which will warm the legumes a bit too). That’s it! Serve. Delish! Enjoy – and feel great about it!
*Feel free to substitute quinoa or brown rice/quinoa pasta in place of the brown rice!
Nutrient rich, comfort protein bowl: brown rice with sautéed (in olive oil and garlic) mushrooms, kale, organic tofu, and organic edamame and garbanzo beans.
Ali