Are kale and mushrooms good for you?

Absolutely! Kale is a cruciferous vegetable. Cruciferous vegetables are anti-inflammatory and believed to help prevent cancer. Kale is also good for heart health. Mushrooms are excellent for immune system health . Overall, this kale and mushroom recipe is high in vitamins K, C and A.

Does kale shrink when its sauteed?

Yes, it does shrink some when it's sautéed. Some of the water naturally in raw kale is lost during cooking, so it softens and shrinks. However, kale does not shrink as much as spinach when its sautéed.

How long does it take for mushrooms to cook?

These mushrooms only take about 3 to 4 minutes to cook.

How do I store leftovers?

You can store leftover kale and mushrooms in a covered container in the refrigerator for up to 3 days. These greens are also freezer friendly, making them great for meal prep. You can freeze them in a freezer-safe container for up to 4 months.

Why don't you use oil to saute?

We don't use oil because oil is a processed and high calorie-dense food . For example, just one tablespoon of olive oil contains 120 calories, and 2 grams of saturated fat. Many of our subscribers are trying to lose weight or improve their heart health. Omitting oil from cooking is an easy way to lower the calories in a meal, and lower the saturated fat intake. Instead, we use a method called dry saute .

Sauteed Kale and Mushrooms [OIL-FREE]

Name: Sautéed Kale and Mushrooms
Prep time: 2 min
Cook time: 8 min
Total time: 10 min
Yield: 2
Cuisine: American
Ingredients: 1 1/2 cups mushrooms, sliced or chopped; 3 cloves garlic, minced; 5 cups chopped kale; 1 1/2 tsp liquid aminos (or reduced-sodium tamari soy sauce); 2 tsp hot sauce (optional but recommended for heat)*

Description

These delicious and hearty sautéed kale and mushrooms are made with five simple ingredients and take about 10 minutes to prepare. They're vegan, oil-free, gluten-free, nut-free, and low-fat.

Ingredients

Units Scale

1 1/2 cups mushrooms, sliced or chopped
3 cloves garlic, minced
5 cups chopped kale
1 1/2 tsp liquid aminos (or reduced-sodium tamari soy sauce)
2 tsp hot sauce (optional but recommended for heat)*

*Note: to omit heat, use freshly squeezed lemon or lime juice, or apple cider vinegar

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Instructions

This recipe uses a method called dry sauté to sauté the mushrooms and kale without oil. You'll need a large sauté pan with a lid.

Start by preheating the sauté pan over medium heat.

Add sliced or chopped mushrooms to the hot pan, put the lid on immediately, and cook for 3 to 4 minutes. This does two things. First, it allows the water naturally contained in the mushrooms to release, keeping them from sticking to the pan. Second, it will enable the mushrooms to cook more quickly.

Stir the mushrooms. Add minced garlic and then chopped kale into the pan. Put the lid back on, and cook for 4 minutes. Kale should be slightly tender but still bright green.

Stir in aminos and cook for one more minute. Add the hot sauce* if using, and enjoy!

*Note: If you're not a fan of the spicy heat from hot sauce, use freshly squeezed lemon or lime juice or apple cider vinegar.

Notes

EQUIPMENT / SUPPLIES

Knife
Cutting board
Measuring cup
Measuring spoon
Large sauté pan with lid
Cooking spoon or tongs

Prep Time: 2 minutes
Cook Time: 8 minutes
Category: Sides
Method: Stovetop
Cuisine: American