WARM MUSHROOM KALE SALAD WITH SAUSAGE

Warm Kale Mushroom Salad Ingredients LCHF Low Carb Type 2 Reverse

This savory breakfast of earthy mushrooms, hearty greens and lean breakfast sausage is satisfying and quick to make. These greens can store well for an entire week in the refrigerator. And it only takes a few minutes to heat the sausage and warm salad in the morning.

Allergens and substitutions: None.

 

HEALING BENEFITS

Collard greens are in the same family as cabbage and broccoli. This dark leafy green has impressive amounts of dietary fiber to support proper digestion and is high in vitamins A, B6 and C. Popular in southern cooking in the US and Brazilian cuisine, the collard green even has history of being grown in ancient Greek cultures. Studies have shown the collard green to be effective at lowering cholesterol and reducing some cancerous cells from growing.

 

Chicken has high levels of vitamin B along with being a high source of protein, the building block of muscles. Only buy chicken (and all other poultry) that is raised without antibiotics to get truly healthy meat. Read the ingredients on the sausages. Food manufacturers can hide some horrible ingredients in tube meat. If you cannot pronounce it or recognize the ingredient, it’s best to not eat it. Honorable mention goes to Applegate Organics meats for producing real food available widely in the US. It’s not cheap, but real food raised properly seldom is.

 

Mushrooms have been on the foragers plate for thousands of years. The store-bought varieties all have many concentrated healing properties. Most mushrooms are considered to be cleansing for your body from the antioxidants and can reduce inflammation and increase cellular immunity. Raw mushrooms contain a high level of prebiotics, the healthy bacteria for your digestive tract. Shiitakes have anticancer, antiviral and antibacterial properties. Wood Ear mushrooms have been proven to control blood sugar levels.

 

PUTTING IT ALTOGETHER

Follow the instructions below to create this simple, healing recipe. The greens can be made on a Sunday night and then stored in the refrigerator for later use. You do not want to cook this greens recipe when you are in a hurry in the morning. Since breakfast sausages are smaller than bratwurst they do not need to be poached. A quick pan sear is all they need. I like to cook two sausage links, remove them from the pan, then reheat the greens in the fat from the sausages. All hail the one-pan dish!

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

Warm Kale Mushroom Salad Ingredients LCHF Low Carb

If you’re using collard greens, you will need to remove the center rib. A paring knife can be used to cut the center rib out of the leaf. Discard that rib since it is only edible if you are a goat. (And I doubt you’re a goat.) Then cut the edible parts of the leaf in ~1″ strips. (It’s the same process for the swiss chard.) Toss these in a salad spinner with some cold water to rinse off any unwanted dirt or bugs. Kale can be used in place of the collards or chard. You really cannot go wrong, so long as you stick to the hearty greens (read: avoid spinach). Trader Joe’s does sell a prewashed, precut Southern Greens Blend that has a mix of collards, spinach, mustard and turnip greens. It would be ideal if it was organic (it’s not) but it’s a great time saver. Simply open the bag and pour it in.

Bring a large skillet up to medium heat on the stovetop. A cast-iron skillet would work well here. The deep stainless steel skillet in these pictures is one of my favorite pans to use. It can hold a lot of good eats. Add about half the olive oil to the pan. Then add the onions, mushrooms, salt and pepper. Sweat these ingredients until they brown. It took about five minutes to get them to the picture below.

mushrooms and onions sweating skillet lchf low carb reverse diabetes

Working in batches, add handfuls of the sliced greens to the onions and mushrooms. Cover them with a lid and allow to wilt down. It takes 2-3 minutes per batch. Stir and continue adding greens.

Braising collard greens in a pan

Continue cooking for 3-4 minutes longer, once the last batch of greens are in the pan. Stop cooking them once they look like the picture below. Place in a sealed container and store in the refrigerator until ready to reheat.

Warm Kale Mushroom Salad Ingredients LCHF Low Carb iii

I prefer to make my two links of breakfast sausage fresh each morning. While I’m sipping my cold brew coffee with coconut creamer. Simply bring a medium skillet up to medium heat over the stovetop. Add a light tablespoon of the olive oil and pan sear until golden brown (about five minutes). Then I will reduce the heat to low and add a generous handful of the precooked kale salad. Reheating in the fat from the sausage adds even more flavor to the earthy, warm salad.

Serving sizes: This dish has 3 or 4 servings, depending on which meal plan is being followed. Simply divide the sausage and salad into 3 or 4 containers. The 1,500 calorie meal plan has 4 servings, while the 2,000 calorie meal plan has 3 servings. Store in the refrigerator up to 3 days.

 

WARM MUSHROOM KALE SALAD WITH SAUSAGE
 
Prep time
Cook time
Total time
 
This savory breakfast of earthy mushrooms, hearty greens and lean breakfast sausage is satisfying and quick to make. These greens can store well for an entire week in the refrigerator. And it only takes a few minutes to heat the sausage and warm salad in the morning.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 24 oz
Ingredients
  • 16 oz Southern Greens Blend or Kale/Swiss Chard/Collard 2 bunches
  • 6 tbsp Olive Oil, Extra Virgin or Butter
  • 4 oz Mushrooms, Shiitakes or Crimini
  • 8 links Sausage, Breakfast Chicken, NO ANTIBIOTICS
  • ½X Onions, Yellow or Sweet or Frozen Diced
  • ¼ tsp Sea Salt
  • ½ tsp Black Pepper
Instructions
  1. Bring a large skillet up to medium heat on the stovetop. Add about half the olive oil to the pan. Then add the onions, mushrooms, salt and pepper. Sweat these ingredients until they brown for about five minutes.
  2. Working in batches, add handfuls of the sliced greens to the onions and mushrooms. Cover them with a lid and allow to wilt down. It takes 2-3 minutes per batch. Stir and continue adding greens.
  3. Continue cooking for 3-4 minutes longer, once the last batch of greens are in the pan. Stop cooking them once they look like the picture below. Place in a sealed container and store in the refrigerator until ready to reheat.
  4. Bring a medium skillet up to medium heat over the stovetop. Add a light tablespoon of the olive oil and pan sear until golden brown (about five minutes). Then I will reduce the heat to low and add a generous handful of the precooked kale salad. Reheating in the fat from the sausage adds even more flavor to the earthy, warm salad.

 

 

Photo by Flickr users Jay Davis and Fotolia.