Ingredients:
- 1 small yellow onion, diced
- ½ cup chopped mushrooms (maitake or portabella)
- 1 head escarole, roughly chopped (can substitute with kale or chard)
- 1 can low-sodium white beans (can substitute with lima beans)
- 1 QT organic low-sodium chicken broth/stock
- Salt and pepper to taste
Preparation:
- Sautee diced onions and mushrooms in 1 TBS of olive oil.
- Add broth/stock and beans to veggie mix.
- Bring to a boil and then add escarole.
- Bring to a simmer, then add salt and pepper to taste.
Source: Dr. Lindsay Jones-Born
Health Benefits of Maitake Mushrooms: This delicious Japanese mushroom is also called “hen of the woods” because it grows in big clusters that resemble the fluffed tail feathers of a nesting hen. You should be able to find these mushrooms dried or fresh in Japanese markets, gourmet foods stores, or upscale supermarkets. Extracts are also widely available. Maitake has anticancer, antiviral, and immune-system enhancing effects and may also help control both high blood pressure and blood sugar levels. Source: Dr. Weil
Health Benefits of Escarole: Escarole is a member of the chicory family of lettuces and is characterized by large, dark-green leaves that have a mild flavor and crisp texture. Like romaine, leaf lettuce and other dark green, leafy lettuces, escarole is a powerhouse of nutrition. Each 1-cup serving of escarole is rich in dietary fiber, vitamins, minerals and antioxidant compounds. Together, these nutrients can help decrease the risk of developing a number of serious medical problems. To get the maximum health benefits, the Centers for Disease Control and Prevention advises eating dark, leafy green vegetables, such as escarole, regularly.
Healthy Benefits of White Beans: White beans, also known as white navy beans, offer extraordinary health benefits. They are loaded with antioxidants and provide a good supply of detoxifying molybdenum. They are also a good source of fiber and protein and rank low on the glycemic index. They produce alpha-amylase inhibitors which help regulate fat storage in the body. What’s more, white beans deliver a good supply of magnesium, a mineral with multiple health benefits.
