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.
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.
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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
If using, make the béchamel as per the recipe video below
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
Once they have began to cook down, add the greens, the herbs and sliced garlic
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
Stir in the béchamel or fresh cream
Season to taste and serve on top of the toasted sourdough, finishing with a sprinkle of toasted pine nuts