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Easy Esselstyn Diet Recipes with Pictures: Braised Kale and Carrots

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Dinner: 019	Braised Kale and Carrots with Shiitake Mushrooms and Sweet Potato
Klaus Stories of Members The Books Community Supported Agriculture Getting Started with Cooking Dinners	Dinner Quick and easy and Kale is available almost all year long.	Served This is a hearty and greatly satisfying dish that is loaded with minerals, fibers and vitamins. It is easily and quickly prepared and provides a welcome change to beans and other vegetables.
	Get in Advance: 1 Bunch of Curly Green Kale (3/4 pound) 2 Cloves Garlic, sliced 2 Medium Carrots, cut diagonally into ¼ inch slices Shiitake Mushrooms (3.5oz box), stems removed, larger caps sliced into thirds 1 Medium Sweet Potato, chopped into ¼ inch cubes White Pepper Crushed Red Pepper Flakes, divided 1 Tablespoon Lemmon Juice Have On Hand: Low-Salt Vegetable Broth	Ingredients
	Recipe (Modified and adapted to Esselstyn Plant Diet from Claire Criscuolo’s Kale contribution in the Food Section of The New Haven Register, CT Jan 12, 2011): For 2 (generous)-to 3 Portions. (Prep time 30 min) Preparing the Vegetable In a large bowl filled ½ with cold water: Tug leaves away from Stem by folding them half-length wise and tear gently from top of stem. Discard stems and swish leaves in water to remove dirt. Rip leaves into smaller pieces (1/2 inch) and rinse again. Collect kale freed of excess of water. Cut carrots, garlic, mushrooms and sweet potato. Preparing the Soup Use a big soup pot: Braun garlic, carrots and mushrooms without oil under constant stirring over high heat until slightly browned. Add 1/2 cup of vegetable broth and first sweet potato then kale. Bring to a boil and then reduce heat to low. Cover and braise for 10-12 minutes until kale wilts. Top with 1/8 teaspoon of white pepper and crushed red pepper flakes. Toss vegetables to combine. Cook for an additional 5 minutes until kale is tender. Do not overcook otherwise carrots and potatoes will get to soft and fall apart. Serve Sprinkle lemon juice over served portion. Serve with toasted wholegrain bread.	Workplace Separating leaves from stems Extensively washing ripped kale leaves Prepared vegetable
	Braun without Oil: Stir constantly	Adding first sweet potato and then kale
	After kale’s wilting: Adding spices	Prepared
Klaus I got from the CSA a kale only rarely to be found in a supermarket: Toscano Kale. This kale tastes a bit milder than the curly kale but cooks the same. Combined with the sweetness of the potato and the carrots and contrasted with the lemon juice this colorful dish is full of flavor and always a great hit. Easy to prepare and very tasty.	Ingredients: Tscano Kale	Added Toscano Kale
	Prepared	Served
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