Photo by Ian McSpadden
Farmed mussels are known as an “ocean-friendly” seafood and are easy to raise sustainably.
Ingredients
- 2 pounds tightly closed raw mussels
- 1 tablespoon olive oil
- 4 cloves garlic, thinly sliced
- 1 small chili, such as habanero or serrano, seeds removed, minced
- 1 bunch kale (about 10 ounces), trimmed and thinly sliced (makes about 10 cups)
- 1/2 cup white wine
- 1 pound diced tomatoes (about 3 medium tomatoes) or one 15-ounce can
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1/4 cup chopped fresh flat-leaf parsley
Directions
- Soak mussels in a bowl of cold water for 15 to 20 minutes. Put mussels in a colander and rinse under cold running water several times. Discard any mussels that are open. Check each mussel for a threadlike string hanging out of the shell (called the beard). To remove the beard, using a tea towel, take hold of the beard, pull firmly toward the hinge end of the shell, and tug it free.
- Heat a large saucepan over medium-high heat. Add olive oil, garlic and chili. Reduce heat to medium-low and cook for 1 minute, stirring occasionally, until garlic becomes fragrant.
- Add mussels, kale, wine, tomatoes, salt and pepper. Cover and cook for 3 to 4 minutes more, shaking pan, until mussels open and meat inside is cooked through. Discard any mussels that have not opened. Sprinkle with parsley and serve immediately.Find more recipes using immune-boosting foods in 14 Foods That Fight Illness.
Drew Ramsey is a Columbia University-trained psychiatrist who specializes in holistic brain health, nutrition and integrative care. He is an assistant clinical professor of psychiatry at Columbia, a farmer, author of The Happiness Diet and 50 Shades of Kale, and most recently, cofounder of National Kale Day. Learn more at his website.
With its combination of high mineral density, a burst of antioxidants from the chilies and kale, and a hefty dose of vitamin B12 and omega-3s, this dish is a winter essential for immune health. Our bodies’ innate defense systems revolve around minerals such as selenium, manganese and zinc—all abundant in this dish.
