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Wednesday, March 8, 2017

Mushrooms grow in my backyard :)





Well not literally.... But they should start pretty soon ! As spring approaches and I get ready for my vegetable garden !

Did u know that mushrooms of most kinds, are highly potent fighters of breast cancer if consumed in small amounts regularly ?

Dr. Joel Furhman says:


"Frequent consumption of mushrooms (approximately one button mushroom per day) has been linked to a 64 percent decrease in the risk of breast cancer."


Please checkout the following resource to learn more:
https://www.drfuhrman.com/learn/library/articles/17/mighty-mushrooms-boost-immune-function-and-guard-against-cancer


* 1 cup of oyster mushrooms provides us with 166.67% of Cholecalciferol (Vitamin D), and boosts  
   immunity like nothing else can !
   Which Super-food lover would leave this opportunity to amp up their Vitamin D ?
    Vitamin D is considered to be the best defense against Type 1 and Type 2 Diabetes as well as it
    helps to reduce inflammation and increase insulin sensitivity !
    Dr. Joel Furhman discusses unique health benefits of mushrooms in his book Super Immunity.

* Mushrooms are great sources of Copper: Which promotes brain health and prevents against ageing, neuro-degenrative disease and cancer !

* Good source of Vitamin B1, which protect the brain against neuro-damage,            
Vitamin B2 prevents / cures anemia, Vitamin B3 protects skin from acne, inflammation and Vitamin B5 assists to rebuild muscles, tissues, organs.





I put together a recipe for my kids lunch, that includes these mighty soldiers Plus some more ! (high protein) 






Cheesy Mushroom Flatbread Sandwich

Author: 
Serves: 2


INGREDIENTS
  • Oyster Mushrooms - 2.6 oz (1/2 of a 5.3 oz package),
  • Red lentils - 2.6 oz - Soaked overnight, drained.
  • Handful of pumpkin seeds roasted lightly.
  • Grassfed cheese - 2 - 3 oz OR homemade Cashew Cheese 
  • 4 cloves garlic
  • 1 inch ginger
  • 1 tomato
  • 3 green chillies
  • cumin seeds
  • asafoetida
  • curry leaves
  • coconut oil - 1 tbsp


INSTRUCTIONS
Sauteed Oyster Mushrooms:
1. Finely chop the oyster mushrooms (5 oz).
2. Heat 1 tsp of coconut oil in an evenly heating casserole.
3. Add a pinch of cumin seeds, 1 green chilli, 1 garlic finely chopped, pinch of ginger.
4. Stir the garlic around. Once goldenish, add the mushrooms, mix around for a minute or so.
5. Once soft enough for you, add sea salt, and cover.


RED LENTIL CURRY:
1. Heat some coconut oil.
2. Leave in a cumin seed. When it starts to sizzle, add the rest of the cumin seeds.
3. Add curry leaves, green chilli, ginger, garlic, soaked and drained red lentils. Then sprinkle asafoetida. Give it a mix.
4. Add turmeric, red chilli powder, sea salt and mix.
5. Cut up 1 tomato, and add in the end and cover.


Let both cool.

Flatbread sandwich:
1. Let's prepare the sprouted spelt flatbread (Roti).


2. Toast and Grind 1/4 cup of pumpkin seeds. Keep aside.
3. Grate about 2 oz cheese. Add per taste later.
4. Grind some dry tomatoes to taste. U can also add some nutritional yeast for a more cheesy flavor.
5. Once mushrooms and lentils are cool enough, add to a food processor and grind together into a fine paste.
6. Add more mushrooms as required, to make a chunkier more elastic doughy texture.
7. Add ground up pumpkin seeds as required, to take away the moisture. Mix.
8. Add the grated cheese, and mix with the back of a spoon :) for easier and faster mixing (and avoid licking ;)).
9. Once satisfied with the texture, leave alone for sometime to thicken.
10. Now taste, and add salt and or cheese as required.






11. Roll into balls and flatten into patties. Your mushroom sandwich filling is ready :)


















12. Add 2 patties in each flatbread, press till uniformly spread inside, and heat for 1/2 minute on both sides. The cheese will melt and make sure nothing falls off the flatbread sandwich !

13. Serve with steamed broccoli for a wholesome and filling meal !












Nutrition Facts with Dairy Cheese:

Nutrition Facts
2 Servings
Amount Per Serving
  • Calories388.9
  • Total Fat17.8 g
  • Saturated Fat12.6 g
  • Polyunsaturated Fat0.2 g
  • Monounsaturated Fat0.1 g
  • Cholesterol25.0 mg
  • Sodium175.5 mg
  • Potassium366.8 mg
  • Total Carbohydrate44.7 g
  • Dietary Fiber11.5 g
  • Sugars5.0 g
  • Protein19.9 g
  • Vitamin A15.7 %
  • Vitamin B-120.2 %
  • Vitamin B-69.2 %
  • Vitamin C15.3 %
  • Vitamin D6.7 %
  • Vitamin E0.7 %
  • Calcium24.0 %
  • Copper13.6 %
  • Folate29.5 %
  • Iron12.4 %
  • Magnesium8.0 %
  • Manganese18.9 %
  • Niacin10.0 %
  • Pantothenic Acid8.7 %
  • Phosphorus12.7 %
  • Riboflavin12.8 %
  • Selenium7.1 %
  • Thiamin9.6 %
  • Zinc7.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.




Nutrition Facts with Cashew Cheese:


Nutrition Facts

2 Servings
Amount Per Serving
  • Calories451.4
  • Total Fat22.8 g
  • Saturated Fat9.4 g
  • Polyunsaturated Fat2.6 g
  • Monounsaturated Fat8.4 g
  • Cholesterol0.0 mg
  • Sodium22.7 mg
  • Potassium550.8 mg
  • Total Carbohydrate54.6 g
  • Dietary Fiber12.1 g
  • Sugars5.6 g
  • Protein18.0 g
  • Vitamin A7.7 %
  • Vitamin B-120.2 %
  • Vitamin B-612.8 %
  • Vitamin C15.3 %
  • Vitamin D6.7 %
  • Vitamin E2.9 %
  • Calcium6.9 %
  • Copper44.6 %
  • Folate34.3 %
  • Iron20.4 %
  • Magnesium26.3 %
  • Manganese30.5 %
  • Niacin12.3 %
  • Pantothenic Acid12.1 %
  • Phosphorus25.6 %
  • Riboflavin16.0 %
  • Selenium11.7 %
  • Thiamin15.5 %
  • Zinc17.1 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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