Mushroom quinoa pilau

I recently reintroduced mushrooms after removing them for SIBO treatment and am so happy to have them back in my life! They have such an amazing flavour all of their own and are good sources of B vitamins, chromium and selenium and offer modest amounts of protein. I’ve used oyster, wood ear and shiitake mushrooms in this recipe, if you’re on a low FODMAP diet swap the shiitake for shimeji mushrooms, or just omit the shiitake mushrooms.

Quinoa is a seed that I love as an alternative to rice and other grains – it’s gluten free, a complete source of all amino acids (protein), it’s also rich in fibre, B vitamins, manganese, magnesium and other trace minerals. Quinoa doesn’t have a great flavour on it’s own, so it’s important to rinse it thoroughly before cooking and I also cook it in a broth or stock. I’ve used an amazing mushroom broth in this recipe by Nutra Organics. You don’t have to use this brand for the broth, but I’d highly recommend it for the flavour and the health benefits.

I’ve used goats cheese, but it’s also lovely with a fried egg on top. You could always replace the goats cheese with a vegan cheese (a nut based cheese) to make this vegan.Mushroom and quinoa pilaf 2

Serves 3-4

You’ll need:

  • 150g mushrooms sliced (I used oyster, wood ear and shiitake)
  • 1 cup quinoa washed
  • 4 teaspoons of Nutra Organics Immune Wellbeing vegetable broth combined with 2 cups of boiling water to make a broth / stock
  • 2 zucchinis chopped
  • 2 green onions sliced
  • 1/2 cup of goats feta to crumble on top OR a fried egg placed on each serve
  • 1/4 teaspoon of sea salt
  • 1/4 teaspoon of pepper
  • 1 tbsp light olive oil

Method:

Place quinoa and broth in a saucepan, bring to the boil then turn down heat to a low simmer for 10 minutes. Set aside.

In a larger saucepan / frypan add the olive oil on a medium heat, add the zucchini, salt and pepper and saute for about 3 minutes, add the mushrooms and cook for 30 seconds, add the spring onion cook for a further 30 seconds, then add the quinoa and combine all ingredients, stirring for a further minute. Serve in bowls and top with crumbled feta or an egg.

Yours in health,

Meredith x

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Oven baked beans

These baked beans are healthy, delicious and easy to make, eat them on crunchy toast, with polenta or with some steamed vegetables. Rather than simmering on the stove top these cook in the oven. Try and get hold of BPA free tinned beans and tomatoes, if you have fresh you can use those instead.

This recipe was adapted from the book Falling Cloudberries by Tessa Kiros.

healingyogi_bakedbeans2

healingyogi_bakedbeans

You’ll need:

2 x 400g tins of butter beans, drained and rinsed

1 bay leaf

1/3 cup of olive oil

2 celery sticks sliced

3 garlic cloves minced

2 x 400g tinned tomatoes

1/4 cup of parsley chopped

1 large red onion finely chopped

1 1/2 cups vegetable stock

Method:

Preheat the oven to 180 degrees (or 170 if your oven is fast).

Heat 2 tablespoons of olive oil in a frying pan. Gently saute the onion until golden and softened. Remove from the pan and mix with celery, garlic, bay leaf, tomatoes, parsley and remaining olive oil. Season with a little sea salt and pepper. In a large ceramic baking dish combine beans, vegetable stock and tomato mixture, combine well. Cover with foil and bake for 45 minutes. Remove the foil, stir and add some water if it appears to be drying out, bake uncovered for a further 25 minutes.

The beans should be golden on top with a thick sauce. Serve warm.