Kale - Full of nutrition - Omega 3 and 6, Vitamin A, K, C, folate, calcium, magnesium, phosphorus, and very high in antioxidants. It is related to the cabbage family. The most common, is the curly leaf variety.
Mushrooms - Omega 6, Vitamin D, Folate, phosphorus, selenium, potassium (lowers risk of high blood pressure, stroke and heart disease)
Mushroom and Kale Stir Fry Recipe
- Option -You can add 500 gr of steak., cut into strips. Marinade the steak in the liquid below, for 30 mins. Then remove the steak and quickly fry it, put aside, keep the liquid till the end just like the recipe says.
- Have all the ingredients prepared and ready to go.
- Have your rice or noodles also ready to serve.
- This is a very quick meal to cook.
Noodles - I used soba noodles, a Japanese noodle made from buckwheat. Bring water to boil, and drop in noodles, boil for 4 mins. Drain.
Sauce
1/3 cup Tamari sauce - naturally fermented soya sauce - GF
1/2 cup vegetable, chicken or beef broth - homemade is the absolute best, see my page on Stocks and Sauces
3 tbsp rice wine vinegar
2 tbsp cornstarch
2 tsp ground ginger
black pepper
Vegetables
4 garlic cloves, smashed and sliced
400 gr mushrooms, any type - portobello, button, or shiitake mushrooms(shiitake mushrooms are dried and need to be soaked for 30 mins first ) - sliced
4 cups kale, cut in half if large, and remove stalks. I use young leaves from my garden.
3 spring onions, sliced - for garnish
coconut oil - for frying
Method
1 - Mix all the liquid ingredients together.
3 - Add oil, stir fry quickly, mushrooms and spring onion's for 3 mins,
- add garlic - cook 30 seconds
- then add the reserved marinade and kale cook for 3 mins or until it thickens, stirring all the time.
Don't over cook the kale.
Serve straight away, on brown rice or quinoa, or noodles.
The first picture above has a small bowl with the liquid and strips of steak marinating, in it. But that is an aption, you don't need to have meat in this meal.
I used portobello mushrooms and organic soba noodles