Clean Eats by Alejandro Junger

Author:Alejandro Junger
Language: eng
Format: epub
Publisher: HarperCollins

VEGETABLES

The quality of our health has a lot to do with the amount of plant food in our diet. A common trait of the world’s longest-lived peoples is a slant toward eating more plants. The rich diversity of vegetables in their diet provides the phytonutrients and antioxidants needed to help reduce inflammation, oxidative stress, and free radical damage. That’s why we have placed a lot of attention on creating vegetable-based meals chock-full of nutrients that taste great.

SPINACH PATTIES

Peggy and Megan Curry, founding partners of Curry Girls Kitchen

Cleanse*

Gut†

Spinach patties are great as a hearty meal or as a grab-and-go snack. Our favorite way to eat them is on a bed of spicy mixed greens and roasted vegetables. Top each patty with a dollop of red pepper hummus and avocado slices. They are also terrific served on a bun or crumbled inside a wrap.

4 teaspoons extra-virgin olive oil

½ to 1 cup finely chopped shiitake mushrooms

1 onion, diced, or 1 leek, green part only finely chopped

2 to 3 garlic cloves, minced

1 bunch fresh or frozen spinach

2 scallions, finely chopped

1 egg or 3 tablespoons chia seeds, ground and soaked in ¼ cup water for 15 minutes

½ to 1 cup cooked quinoa or brown rice

¼ cup raw sunflower seeds, toasted and ground

¼ cup grated Pecorino or Romano cheese (optional)

¼ cup crumbled sheep or goat feta (optional)

1 teaspoon Italian seasoning

Sea salt and freshly ground black pepper to taste

2 to 3 tablespoons coconut oil

In a medium skillet, heat 2 teaspoons of the olive oil, then sauté the mushrooms, onion or leek, and garlic. Transfer the mixture to a medium bowl and set it aside.

In the same pan, heat the remaining 2 teaspoons of olive oil and add the spinach. Cover and steam the spinach for 1 to 2 minutes, until the leaves are wilted, then drain it, pressing it against the edge of a strainer to remove any excess liquid. Chop the cooked spinach, and add it to the mushroom, onion, and garlic mixture. Add the scallions, egg or soaked chia seeds, quinoa or rice, ground sunflower seeds, optional cheeses, Italian seasoning, salt, and pepper, and combine everything thoroughly. The mixture should hold together when formed into a patty.

Again in the same pan, heat the coconut oil over medium heat until it’s hot. Form the spinach mixture into patties and sauté each patty until it’s browned on both sides, about 5 minutes per side.

Serve the patties warm as a meal or at room temperature on top of a salad.

Note: The patty mixture can be made a day ahead and refrigerated. Also, the patties can be baked for 30 minutes instead of pan-frying, if you prefer. If you wish to store the cooked patties, wrap each one in parchment paper and store them in a freezer bag in your freezer.

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