Creamed Mushrooms and Greens

• Mushrooms have profound anti-cancer properties, and are a good source of vitamin B12 and protein.
• Green leafy vegetables have the nutrient-per-kilojoule score of any food – they should be incorporated into at least 2 of your daily meals, and preferably 3!
• Green peas have a low glycaemic index, which stabilises blood sugar level, and contain a polyphenol called coumestrol which protects against stomach cancer.

Ingredients:

¾ cup brown or red rice
1½ cups water
1 large onion, diced
1 medium zucchini, sliced
3 cups mushrooms, sliced
2 cups frozen or fresh peas
1 bunch kale, English spinach, chard or silverbeet, shredded
2 tablespoons raw sesame seeds

Sauce

1 clove garlic, minced
1 cup raw cashews
1 cup rice milk or soy milk
1 tablespoon nutritional yeast (optional)

Method:

Place the rice in a small saucepan with the water and bring to the boil. Reduce heat and simmer, covered, for 30 minutes.

Meanwhile, put the onion in a non-stick frying pan with just enough water to cover, and sauté over medium heat, stirring frequently, until onion is soft. If using kale, add it now and sauté for 5 minutes. Add zucchini and sauté for 3 minutes. Add mushrooms and peas and continue sautéing for 3 minutes.Add more water if vegetables start to stick.

If using spinach, chard or silverbeet, add at this point and continue stirring until greens are tender.

Reduce heat, add the prepared sauce, and continue stirring for 1 minute. Serve over cooked rice, topped with sesame seeds.

Sauce:

Blend all ingredients in a food processor or high-powered blender until smooth.

Watch me make it here:

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