Creamed Forest Kale over Wild Rice
Two of Dr. Fuhrman's favorite foods, kale and mushrooms, are combined with a tasty cashew cream sauce. Wild rice, which is really a grass, adds a rich nutty flavor and chewy texture.
1 cup uncooked wild rice, rinsed
2 bunches kale, tough stems and center ribs removed and leaves coarsely chopped
2 cups sliced shiitake mushrooms
1 medium onion, chopped
1 1/2 cups fresh or frozen peas
3/4 cup raw cashews
3/4 cup unsweetened hemp, soy or almond milk
1/4 cup onion flakes
2 tablespoons unhulled sesame seeds
In a saucepan, heat wild rice and 3 cups water to boiling. Reduce heat and simmer, covered 40-45 minutes or just until kernels puff open. Uncover and fluff with a fork and simmer an additional five minutes. Drain off any excess liquid.
In a large covered skillet, water sauté the kale, mushrooms, onion, and peas over medium heat, until kale is tender, about 10 minutes. Stir occasionally and add water as needed.
Meanwhile, blend the cashews, milk and onion flakes in a food processor or high-powered blender until smooth and creamy.
Stir cashew cream sauce into kale mixture.
Serve over wild rice, topped with sesame seeds.
Calories 430; Protein 18 g; Carbohydrates 62 g; Sugars 9 g; Total Fat 15.2 g; Saturated Fat 2.5 g; Cholesterol 0 mg; Sodium 134 mg; Fiber 8.8 g; Beta-Carotene 7206 ug; Vitamin C 101 mg; Calcium 292 mg; Iron 5.6 mg; Folate 121 ug; Magnesium 213 mg; Potassium 1040 mg; Zinc 5.5 mg; Selenium 19 ug