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Lifestyle
September 14, 2017 Mthatha Express
RECIPES: HEALTH MONSTERS
Superfoods made super easy Everyone, from foodies to fogies, increasingly understands that what we eat is important and powerful to our health and wellbeing. The best surprise is that, like mushrooms, most of them are readily available in the fresh produce section of supermarkets every day of the year. And they’re one of our favourite Superfood heroes; umamirich, deliciously fla voured and the cook’s best friend. Mushrooms contain high levels of amino acids, antioxidants and polyphenols, are impossibly low in calories, rich in Niacin (Vit B3) to help keep blood cholesterol in check and have cancerkilling com pounds. Plus, when you combine them with other Superfoods such as tomatoes, avocados, beans, pulses and greens, they use each other’s powers to become even more powerful whilst offering awesome taste and flavour . . . a winning recipe for body and soul. Here are some delicious and super easy to make Superfood combo recipes. They can all be served in bowls . . . definitely the trendy way to eat today!
Mushroom, sweet potato and brown rice rissoles (button) Serves 4 - 6 Ingredients
15ml olive oil 1 onion, diced 2 garlic cloves, crushed 250g button mushrooms, sliced 3ml curry powder 200g sweet potato, cooked and mashed
150g cooked brown rice 120g fresh breadcrumbs or gluten-free breadcrumbs 45ml fresh coriander, finely chopped 1 egg, beaten salt and milled black pepper gluten-free flour or polenta, for shaping olive oil, for brushing To Serve lettuce cups carrot, grated sliced red onion bowl of guacamole Method Heat the oil in a pan and gently fry the onion and garlic for 4-5 minutes or until softened. Increase the heat and fry the mushrooms for 3 minutes. Stir in the curry powder and cook for another minute. Set aside and allow to cool. Place the sweet potato, rice, breadcrumbs, coriander and egg into a mixing bowl. Season with salt and pepper and mix well. Add the mushroom mixture and mix together. Using lightly floured hands, shape spoonfuls of the mixture into rissoles or patty shapes. Coat both sides of the rissoles in gluten-free flour or polenta. Lightly brush both sides of the rissoles with olive oil and lightly fry or cook under a grill for 3-4 minutes per side until golden. Pat dry on paper towel. Serve in lettuce cups, with grated carrot, sliced red onion and some guacamole.
Wholewheat spaghetti with mushrooms, kale and hazelnuts Serves 4 - 6
Ingredients 500g wholewheat spaghetti 45ml olive oil 2 cloves garlic, crushed 250g button mushrooms, thickly sliced 100g baby button mushrooms 100g kale, chopped 1 lemon, finely grated zest and juice 100g hazelnuts, toasted and roughly chopped 30ml flat-leaf parsley 60ml Parmesan cheese, finely grated 30ml dukkah (optional)
To Serve Parmesan cheese, finely grated dukkah (optional)
Method Cook the spaghetti according to packet instructions, drain and set aside. Heat the oil in a pan and gently fry the garlic for 1 minute. Add the button mushrooms and baby mushrooms and cook for 4-5 minutes. Add the reserved spaghetti and the kale and cook for 3 minutes or until the spaghetti is heated through. Remove from the heat and add the remaining ingredients. Toss to combine.
Serve at once with extra Parmesan cheese and dukkah, if desired.
Open wrap with mushrooms and haloumi cheese Serves 4
Ingredients 15ml olive oil 300g big brown mushrooms, thickly sliced 3ml paprika 80g halloumi cheese, sliced 160g smooth cream cheese 30ml fresh herbs, such as parsley and coriander, chopped 1 lemon, zest & juice 4 – 6 wraps, toasted, if desired 15ml parsley, chopped salt and milled pepper 1 avocado, sliced 1 handful rocket leaves 45ml flat-leaf parsley, torn
Method Heat the oil in a pan and fry the mushrooms and paprika for 4-5 minutes or until the mushrooms are cooked. Set aside. In the hot pan, fry the halloumi slices for 30-40 seconds per side and set aside. Combine the cream cheese, herbs and lemon juice and zest in a small bowl. To assemble, place a toasted wrap on a flat surface and spread some of the cream and cheese mixture down the middle. Top with the reserved mushrooms and halloumi cheese, and some avocado slices, rocket and micro salad leaves. Serve at once. Cook’s note: This would also make a good top ping for lightly toasted Low GI slices of bread for a healthy and hearty breakfast or lunch.
Moroccanstyle scrambled eggs Serves 4 Ingredients
15ml oil 1 red onion, diced 5ml cumin seeds 5ml ground coriander 250g button mushrooms, quartered 1 red and/or green chilli, thinly sliced 1 tomato, diced 30ml butter 8 eggs, whisked 30ml fresh coriander salt and milled black pepper To Serve Pita bread, wedges or toast lemon wedges (optional) Method Heat the oil in a pan and gently fry the onion and cumin seeds over a low heat for 4-5 minutes. Increase the heat and add the ground coriander and mushrooms. Fry for 3-4 minutes. Stir in the chilli, tomato and butter. Once the butter has melted, add the whisked eggs and cook, stirring, over a moderate heat. Once the eggs are nearly cooked, remove from the heat and add the coriander and season with salt and pepper. Serve at once with pita bread or toast and lemon wedges, if desired.
So what are Superfoods? Generally they are foods that offer an abundance of health benefits, such as anti-oxidants, vitamins and minerals. While normal foods do contain nutrients, Superfoods offer them in greater quantities and/or offer the more difficult to find elements.