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Vegan, Free Recipe

Organic Mushrooms On Sourdough Toast

20 mins
Easy
2 Servings

In this female-hormone-friendly recipe we are using wild, organic field mushrooms that are low in calories but high in fibre with high levels of B vitamins for central nervous system control and bone-strengthening vitamin D.

Brilliant Bases Used In This Recipe
Vegan Bechamel
Bone Marrow Broth
Roast Root Vegetable Stock
About This Recipe

In this female-hormone-friendly, perimenopause recipe we are using wild, organic field mushrooms that are low in calories but high in fibre and with high levels of B vitamins for central nervous system control, and bone-strengthening vitamin D.  


We’re marrying them with heart-healthy garlic both for the flavour (and because the risk of heart trouble in women increases post-menopause) and wilted kale, spinach or cavolo nero. Research shows that higher consumption of leafy greens and cruciferous veg can help reduce menopausal symptoms.  


We’re binding this altogether with our Brilliant Base Vegan Béchamel and sitting the recipe on a bed of sourdough toast. If you buy or make a sourdough, try to look for loaves with wholegrain flax, rye, wheat and/or barley. They all contain high levels of lignans, a type of phytoestrogen that can help naturally support oestrogen levels.

Video
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Ingredients

Serves 2 

  • 250g/9oz woodland field mushrooms torn down to strips 

  • 150g/5oz BB Vegan Béchamel or fresh organic cream 

  • 75g/2.6oz BB Bone Marrow Broth, BB Roast Root Vegetable Stock, or other stock of choice 

  • 5tsp dry marsala wine 

  • 3tsp toasted pine nuts 

  • 1 large clove fresh garlic sliced 

  • 50g/1.8oz chopped cavalo nero, kale or spinach 

  • 1tsp brushed thyme / oregano leaves 

  • 4tsp extra virgin olive oil 

  • Two slices toasted sourdough 

  • Salt and pepper to taste

Nutrition Per Serving

Calories

250

Fats

16G

Carbs

67G

Protein

24G

Method

  1. If using, make the béchamel as per the recipe video below

  2. Heat the oil in a non-stick frying / sauté pan and add the cleaned mushrooms with a sprinkle of sea salt to help draw out the moisture

  3. Once they have began to cook down, add the greens, the herbs and sliced garlic

  4. Cook on medium heat for 2-3 minutes so as not to burn the garlic, wilting down the greens Add the marsala wine and stock and cook down to burn off the alcohol

  5. Stir in the béchamel or fresh cream

  6. Season to taste and serve on top of the toasted sourdough, finishing with a sprinkle of toasted pine nuts

Method
Ingredients
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Related Kitchen Skills
Our Brilliant Bases

Our Brilliant Bases

Vegan Protein

Vegan Protein

Cleaning and preparing mushrooms

Cleaning and preparing mushrooms

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