Mushrooms have been valued for their medicinal properties for centuries. In Japan they often use often use purified mushroom compounds alongside chemotherapy treatment for cancer.
Research shows mushrooms like shiitake, maitaki and reishi can stimulate the immune system. But all mushrooms are beneficial, even the button variety. They contain beta glucans which feed the good bacteria in our gut, support immune function, and may even help regulate our blood sugar and insulin levels. They also contain antioxidants which neutralise free radicals (damaging, unstable molecules) which can cause disease.
This meal is healthy comfort food at its best. Mushrooms and greens in a creamy walnut sauce, perfect with brown basmati rice or even on toast! Its also very quick to make, which is a bonus.
Serves 2
Ingredients:
1 tbsp olive oil
300g mushrooms, some sliced, some left whole or cut in half for chunkier bits.
Handful of kale or spinach, finely chopped
1 large or 2 small garlic cloves, finely chopped (leave to stand fo 5 minutes after chopping to optimise immune boosting ingredients)
50g walnuts blended with 100 ml filtered water until its a smooth cream consistency
1/2 tsp dijon mustard
1 tsp dried thyme
1 tsp paprika
1 tsp tomato puree
Handful of parsley, finely chopped
Squeeze of lemon juice
Pinch of chillie powder
Method:
Heat the oil in a pan and add the mushrooms and kale, saute over a low heat. Stir to stop the mushrooms sticking to the pan.
When the mushrooms are cooked, add the garlic and stir for a few minutes.
Then add the walnut cream, mustard, tomato puree, thyme and paprika, cover with a lid and continue to cook on low for 10 minutes, adding a splash of water or stock if it needs loosening up.
Check the kale is cooked, and if so, stir in the parsley, lemon juice and chillie powder.
Season with salt to taste. Serve piled onto toast or with brown basmati rice, quinoa, or even with a baked sweet potato. Add greens on the side for an amazingly nourishing meal.
VEGAN / GLUTENFREE / DAIRYFREE
Just gotta say how much I love this recipe. Even my mushroom disliking husband happily eats it. So quick and easy to make and delicious. I sometimes add other veg too (tonight, sweetcorn), but it’s great just as it is too.