Micro potatoes, steamed kale with sautéed onions and mushrooms

onions, potatoes,, mushrooms, kale, vegetarian recipe

Here’s one of the most nutritious leafy green you can eat. It reminds me sort of like spinach. I think kale goes well with potatoes. I have another recipe very similar to this one, but it uses broccoli instead of kale.

This recipe is naturally low in calories. Potatoes are about 150 for a medium-sized russet. Kale like most other vegetables is low in calories.

And, as for toppings watch the mushroom soup, canned, bottled and packaged gravy mixes as they tend to have a lot of salt and other ingredients that could cause inflammation. Beware of MSG. Use spices you like to add flavor, instead.

You know, that when you eat plant-based whole food you have to be careful you get enough calories. Vegetables alone just won’t cut the mustard. You also need to eat enough fruit. Beyond this, you need your meals to ‘stick to your ribs’.

The only foods I know that bring satisfaction and ‘fullness’ is when you add the ‘starchy’ potatoes, brown or basmati rice and beans. They fill you up and satisfy. These will be your staple foods that supply the bulk. I have never been able to eat fruits and vegetables alone.

Grains like wheat, barley, oats and corn are another story. You don’t actually need these nutritionally because you can get superior nutrition elsewhere. Furthermore, these grains can cause some of us who have a ‘sensitivity’ to them health problems.

Micro potatoes, steamed kale with sautéed onions and mushrooms

  • Two to four cups of chopped kale. It shrinks down (I buy organic kale in a bag already chopped up. Did you know that ‘kale’ is about the most nutritious leafy green you can eat?)
  • Steam kale for about 5 to 10 minutes or until tender
  • Peel and cut up one to two russet organic potato, put in a microwave safe container about 3 1/2 minutes each until cooked (two potatoes take about six minutes)
  • Chop ( or use Cuisinart®) half an onion and half box of mushrooms
  • Sauté onion and mushrooms for about five or ten minutes in fry pan (you can add a bit more because they both shrink down quite a lot)
  • Add a quarter to a half cup of red wine and teaspoon each of garlic powder, basil, parsley and oregano with a few shakes of salt and pepper while you are sautéing (I use a Cajun seasoning)
  • Put potato in bowl and top with kale
  • I use scissors while everything is in the bowl to chop them up into bite sized pieces
  • Pour sautéed onions and mushrooms over
  • Squeeze half a lemon over all
  • More quick healthy recipes, here

‘Fruits and vegetables are packed with fiber and essential vitamins and minerals. Research has shown that eating fruits and vegetables as part of an overall healthy diet can reduce your risk for long-term diseases, such as heart disease, stroke, and some types of cancer [1 newsinhealth.nih.gov]’.


1 URL newsinhealth.nih.gov/2016/04/plants-partners-health
Website Title National Institutes of Health
Article Title Plants: Partners in Health?
Date Published September 08, 2017
Date Accessed April 06, 2018

Note- consult your doctor before you change your diet.

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