The Be Well Recipe: Kale and Shiitake Mushroom Sauté

(Photo: Betsy Nelson)

In the world of plant-based foods, the mushroom is a nutritional superhero.

Loaded with vitamins, minerals, and antioxidants, mushrooms are powerful immunity boosters with several anti-cancer properties.

They also taste deliciously earthy and are a great way to add a meaty texture to dishes.

Here’s an easy Cleanse-friendly dish that pairs mushrooms with kale, lots of garlic, and a splash of apple cider vinegar.

We used shiitake mushrooms because we love the flavor and the powerful health benefits, but feel free to swap in other mushrooms, including oyster, portobello, cremini, or even plain old white-button mushrooms.

Kale and Shiitake Mushroom Sauté
  • 4 cloves garlic, minced
  • 2 T. extra-virgin olive oil
  • 3 oz. shiitake mushrooms, about 1½-2 cups
  • 1 bunch kale, tough stems removed, leaves torn into pieces (about 6 cups loosely packed)
  • ¼-1/2 tsp. ground black pepper
  • ½ tsp. chopped fresh rosemary
  • 1 T. coconut aminos
  • 1 tsp. apple cider vinegar
  1. Mix the garlic and olive oil together in a small bowl and set aside. Discard the stems from the mushrooms, and quarter the mushroom caps.
  2. Heat a heavy sauté pan over medium-high heat, and strain the reserved olive oil into the pan, saving the garlic to add later. Add the mushrooms to the pan, and sauté for a couple of minutes, then add the reserved garlic, kale, black pepper, rosemary, coconut aminos, and apple cider vinegar.
  3. Give it a stir and then cover the pan for a couple of minutes to allow the kale to steam. Remove the lid, stir, and serve.

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