Greens, Beans, Onions, and Mushrooms (G-Bombs Part I)

Hi everyone! We have started another “Immunity Series” on the Podcast. For the next few weeks, we will be focusing on G-BOMBS as defined by Dr. Joel Fuhrman. ÔÇØG-BOMBSÔÇØ is an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. G-Bombs are Greens, Beans, Onions, Mushrooms, Berries, and Seeds. These are the foods that you should eat every day, making up a significant proportion of your diet. They are extremely effective at preventing chronic disease, including cancer, and promoting health and longevity.

Listen to “PODCAST EPISODE 11 ÔÇô IMMUNITY ÔÇô ÔÇÿGÔÇÖ IN G-BOMBS“.

Do you like kale? Well, here is a recipe that I think you will enjoy that includes 4 of these foods that you should be eating daily: Greens (kale), beans, onions, and mushrooms.

I chose kale greens for this recipe because they are quick to cook and actually only require wilting. This way you can have a dish prepared in no time.

Servings: About 4 when served as a side dish

Ingredients:

• 1 to 1-1/2 bunch of Kale greens
• 15 oz of black beans, rinsed (or your favorite) – That’s about 1 can or use any you already have in the freezer.
• 1/2 onion (red or yellow, preferably a sweeter onion)
• 1 cup of chopped mushrooms of your choice (feel free to mix mushroom varieties)
• 2 to 4 small garlic cloves
• Any dried vegetable soup mix that includes vegetables such as onions, herbs, and carrots (see notes below).
• Water to steam the veggies (or you can use a veggie broth)
• Salt/Pepper

Directions: (Choose a non-stick pan with a ceramic coating for extra safety. If you want to use a stainless-steel pan, make sure that it has a heavy bottom. A heavy stainless steel wok works well.)

1. Wash greens thoroughly if not already clean. No need to dry. Set them aside.
2. Add about 1/4 cup of water/broth to the pan and immediately add the onions and mushrooms. Continue to cook until the onions are translucent, stirring, and adding water/broth (1 to 2 TBS) as necessary. 
3. When onions are translucent, add the garlic and the vegetable soup mix and cook for about another minute. Again adding water/broth as necessary to rehydrate the dried vegetable soup mix. You may choose to cover the vegetables at this point to allow all the water/broth to soak in, especially if the dry vegetables are still hard. 
4. Next, add the beans and water/liquid of your choice until the beans are thoroughly heated. (If using a can, it’s especially important to rinse the beans before adding them to this dish.)
5. Lastly, add the kale to the pan and stir, adding water/broth if necessary until they are wilted to your desired tenderness. You could also cover at this point for a bit to allow the kale to wilt even quicker.
6. Uncover, taste, and add salt and pepper to taste.

Serve over rice or quinoa or use to stuff a baked potato! YUMMY!

Notes: The Dried Soup Vegetable Mix is one that I get from my local “Texas” store,┬á H-E-B. The soup mix doesn’t have many spices added to it other than the dried vegetables and herbs, yet you can definitely use one that has added spices. Just be careful that if your soup mix contains salt, it’s likely that you will not need to add any additional salt.