Polenta with Greens and Shiitake Mushrooms
In my ongoing quest to pack in nutrients with as little effort and time expended as possible, here is my new favorite meal. Polenta cooks up in minutes and is excellent topped with any veg you have on hand. Here, I’ve made it with greens and shiitake mushrooms. A few days ago, I topped it with snap peas and asparagus. It is also great with sweet green peas and enoki mushrooms. Pick whatever veg you enjoy most.
In order to speed the meal-prep process, I often use a smidge of garlic oil instead of taking the time to press a fresh garlic clove. Fresh garlic has more nutrients, but this is one of my go-to time savers when I want a meal on the table STAT. You do you. Don’t skip the nutritional yeast, though. It greatly increases the nutrient density of this dish, while adding a lovely cheesy flavor.
This is less of a recipe and more of reminder that the combination of veg and grains will take you far in reaching your health goals. Leafy greens, in particular, have been found to be one of the most beneficial foods we can add to our diets. Leafy greens are packed with folate, vitamins, healthy carbs, and fiber. They are also an important source of lutein, which is a type of antioxidant related to betacarotene. Lutein is best known for its protective role in eye health, but recent research also suggests that it is critical for reducing heart disease, stroke, and metabolic syndrome. 100 grams of leafy greens eaten per day (a little more than a cup) is associated with a 25% reduced risk of cardiovascular disease, stroke, and all-cause mortality (Li et al., 2021). In addition, leafy greens have been found to help slow cognitive decline and reduce risk of dementia (Morris et al., 2018; Ross, 2018). Shoot for a minimum of two cups of leafy greens a day, and opt for mixed greens whenever possible. As all plants have slightly different phytonutrient profiles, choosing mixed greens over a single variety will help to ensure optimal micronutrient coverage and will boost your weekly plant variety and microbiome diversity (https://thewell-nourishedbrain.com/blog/why-variety-matters).
Mushrooms are one of the few foods that contain the magical antioxidant ergothioneine. Ergothioneine is unique in its ability to protect the brain from oxidative stress, it reduces the risk of cancer, especially breast cancer, and it has been called a longevity vitamin due to its involvement in healthy aging. For more information on ergothioneine, please see: https://thewell-nourishedbrain.com/blog/mushrooms-and-ergothioneine
Ingredients:
Makes one serving. Double the recipe if cooking for two.
1/4 cup polenta
2 tablespoons nutritional yeast
Pinch of salt and a few grinds of pepper
4 cups mixed greens
2 cups sliced shiitake mushrooms
1/2 teaspoon garlic oil (or a 1/2 teaspoon of olive oil and clove of pressed garlic)
Instructions:
Add 1 1/4 cups of water and the salt and pepper to a pan and bring to a boil.
Once boiling, slowly whisk in the polenta and the nutritional yeast.
Turn the burner to low heat, cover, and let simmer for about five minutes.
After five minutes, give the polenta a stir, return the lid, and boil for another five minutes.
While the polenta cooks, chop your mushrooms.
Sauté the mushrooms in a dry pan until they are nicely browned.
Add in the garlic oil and stir to coat.
Add in the greens and sauté for a minute or two until the greens are wilted to your liking.
Sprinkle with salt.
Taste your veg and your polenta and adjust your salt and pepper level, as desired.
Plate and enjoy.
This meal is a powerhouse of nutrition, providing over 100% of your recommended dietary allowance for vitamins A, C, B1, B2, B3, B6, B12, K and folate. It also supplies half your fiber and iron needs for the day, and 70% of your needed potassium. It is super low calorie, very filling, and has 20 grams of protein. This is hard to beat, for a delicious meal that takes only minutes to prepare.
Yield: One large portion
Nutrition Information: For entire portion
Calories: 327 Protein: 20.6g Fat: 3.6 g Net Carbs: 42 g Fiber: 14.5 g
Iron: 4.3 mg Calcium: 323 mg Vitamin A: 777 IU Vitamin C: 129 mg
Folate: 426 IU Potassium: 1813 mg
Monounsaturated Fat: 1.9 g Polyunsaturated Fat: .3 g Omega-3 Fats: 0 g
Saturated Fat: .5 g Trans Fat: 0 g Cholesterol: 0 mg
I like to cook up a double batch of polenta ahead of time and to pre-chop my veg,
which makes this meal come together even more quickly.
Eating for health doesn’t have to be time consuming or fancy.
You can have a filling and nutrient-dense meal on the table in minutes with just a few shortcuts and some basic kitchen staples, like delicious polenta.
Wishing you abundant good health, quick and tasty meals, and a joyful day.
🌱💕
References:
Li, N., Wu, X., Zhuang, W., Xia, L., Chen, Y., Wang, Y., Wu, C., Rao, Z., Du, L., Zhao, R., Yi, M., Wan, Q., & Zhou, Y. (2021). Green leafy vegetable and lutein intake and multiple health outcomes. Food Chemistry, 360, 130145. https://doi.org/10.1016/j.foodchem.2021.130145
Morris, M. C., Wang, Y., Barnes, L. L., Bennett, D. A., Dawson-Hughes, B., & Booth, S. L. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology, 90(3), e214–e222. https://doi.org/10.1212/WNL.0000000000004815
Ross S. M. (2018). Minding the mind: Bioactives and nutrients in green leafy vegetables slow cognitive decline. Holistic Nursing Practice, 32(5), 275–277. https://doi.org/10.1097/HNP.0000000000000291