Enjoy This Vegan Pumpkin Pie !!!

Happy Easter

Life is about Enjoyment!!

Enjoy this Vegan Pumpkin Pie !!

Pumpkin: you can use fresh pumpkin pie puree or canned, up to you!

Coconut Milk: You want to ensure you’re using the one from the can since it’s nice and thick and will yield that texture that you’re looking for!

Spices: Although I’ve listed the cinnamon, ginger and all spice separately, you can substitute 1 ½ teaspoons pumpkin pie spice instead! If you like your pie extra spiced feel free to use 2 teaspoons instead.

Cornstarch: This is crucial for being the perfect thickener and for the binding of the pie with a smooth texture. I have not tested arrow starch but you can test if you’d prefer to use that.

Pie Crust: You don’t have to use mine if you’re not gluten-free! You can also substitute the gluten-free flour in mine for regular flour!

Pastry cutter on tip of pastry crumbles.

How to Make Vegan Pumpkin Pie (Step-By-Step Instructions):

Step by step of making pie crust.

Pre-bake pie crust for 10 minutes. Set aside.

Step by step guide showing ingredients for pumpkin pie filling mixed into a glass bowl.
In a large bowl, add all the pie ingredients.

Side by side shots of whisking pumpkin pie filling mixture.
Blend together well with a whisk until cornstarch is completely whisked out. Alternatively, mix all the dry ingredients together first blend out the cornstarch, then add the wet ingredients.

You can leave this to set for an hour covered with a kitchen towel first to allow ingredients to completely blend together or bake immediately. To me, it tastes even better when ingredients are left to sit a bit.

Step by step adding filling to crust and before baking.
Pour the batter into the pie crust. Bake for 60 minutes in the oven on the lower shelf or highest shelf depending on your oven (furthest away from heat).

Remove from oven and let set and cool completely.

Step by step finished pumpkin pie and fork going through pie.

Cover with saran wrap or foil and set in the fridge for at least 4 to 6 hours, ideally overnight. Remove and cut the pie and serve. Dollop each slice with delicious vegan coconut whipped cream. Enjoy!

In terms of taste, WOW. I actually had to give away this pie the same day I made it. Like, I would have been out of control otherwise. It tastes absolutely amazing!! The maple syrup and pumpkin puree flavours blended SO well, and the spices really shone through. Also, the coconut milk added a beautiful silkiness to the pie.

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Which Is Better For You? Tempeh Or Tofu?

Which Is Better For You?
Tempeh Or Tofu?

Both soy products are generally low in sodium and free of cholesterol. Tempeh and tofu are both nutritious. Tempeh provides more protein, fiber, iron, and potassium per serving, while tofu contains more calcium and is lower in calories.

tempeh – since we’re adding a marinade, plain tempeh is best…if you prefer you can use your favourite prepared packaged tempeh instead of adding your own marinade
tofu – medium, firm or extra-firm are all suitable
chickpeas – canned or home-cooked both work great, any other bean or lentil would work here if you don’t have chickpeas, I’d suggest cooked green lentils, white kidney beans or black beans
hemp seeds – swap for sunflower seeds or pepitas (pumpkin seeds) but hemp seeds provide the most protein
arugula – totally fine to use any other green of choice, if using kale, I’d suggest massaging it with a little olive oil to soften though

STEP BY STEP INSTRUCTIONS

Step 1: Start with the tempeh and tofu. They can be baked at the same time but ideally you’ll marinade the tempeh for 30 minutes up to 2 hours. If you don’t have time to marinate, you can skip it or just do as long as you have time for.

Step 2: For the tempeh, cube it, mix with the marinade ingredients, let sit then bake at 400 F for 20-30 minutes.
For the tofu, cube it, toss it with the listed tofu ingredients then bake for 30 minutes until browned.

Step 3: Prepare the rest of the ingredients. If using canned chickpeas, drain and rinse and chop the cucumber and broccoli.

Quick Tip: I prefer to lightly steam the broccoli rather than leave it raw. To steam, bring water to a boil stovetop then use a steamer basket to steam the broccoli for 5 minutes.

NOTES AND TIPS

Topping: I love nutritional yeast, sesame seeds, lemon, sea salt, pepper and hot sauce. For additional dressing, make my lemon tahini sauce instead of using plain tahini

Breakfast: Believe it or not, this is perfect for a savoury, high-protein vegan breakfast! Start the day right with all this nutrition.
Tempeh: If you don’t want to do the balsamic tempeh, this almond butter marinated tempeh is amazing!
Low-Carb Option: For a lower-carb meal with close to the same amount of protein, omit the chickpeas.

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Portobello Vegan Beef(less) Stew

This hearty vegan stew uses tender portobello mushrooms in place of meat, along with potatoes and veggies simmered in a savory herbed red wine broth. You won’t miss the meat in this hearty vegan version of classic beef stew!
Course Entree
Cuisine American
Keyword mushroom stew, vegan stew
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 6
Calories 278 kcal

Ingredients
2 tablespoons olive oil
1 pound portobello or cremini mushrooms, cleaned and roughly chopped
1 large onion, diced
2 medium celery stalks, chopped
2 medium carrots, sliced
3 garlic cloves, minced
1/4 cup all-purpose flour
4 cups vegetable broth
2 pounds red potatoes, cut into 1 to 2 inch chunks
2 tablespoons fresh thyme leaves
2 tablespoons finely chopped fresh rosemary
1 cup dry red wine
2 tablespoons tomato paste
1-2 teaspoons Marmite (optional, but highly recommended for savory flavor)
1/2 teaspoon liquid smoke, or to taste (optional)
Salt and pepper to taste

Instructions:

1). Coat the bottom of a large pot with oil and place it over medium heat.
2). Give the oil a minute to heat up, then add the mushrooms in an even layer. Let them cook for about 5 minutes, until lightly browned on the bottoms. Flip and cook for about 5 minutes more, until softened.
3) Add the onion, celery, carrots and garlic. Cook everything until veggies begin to tenderize, about 10 minutes, stirring occasionally.
4). Sprinkle in the flour, a bit at a time, stirring between additions to form a coating on the veggies. 5). Cook the veggies and flour for about 1 minute, stirring constantly.

6). Begin adding the broth, a bit at a time, stirring to eliminate any lumps that form from the flour.
7). When all of the broth has been added, stir in the potatoes, thyme, and rosemary.
8) Raise the heat and bring the liquid to a simmer. Lower the heat and allow it to simmer, uncovered, until the potatoes are just tender but still a bit undercooked, about 15 minutes stirring occasionally.
9) Stir in the red wine, tomato paste and Marmite. Bring the stew back to a simmer. Allow the stew to simmer for about another 20 minute, stirring occasionally, until the broth is thick and the veggies are very tender.
10) Remove the pot from heat and season the stew with liquid smoke, salt and pepper.
Ladle into bowls and serve.

Recipe Notes
Add the wine between steps 3 and 4, and let it simmer for 4 or 5 minutes to reduce.

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Vegan And Dairy Free Tropical Green Smoothie

I decided to create a green smoothie that’s perfect for both kids and adults. It’s full of tropical flavors and is great for breakfast thanks to fruits, veggies and healthy fats to help keep you satisfied all morning.


This green smoothie recipe happens to be both vegan and dairy-free, making it a great choice for just about anyone plus there’s no sweeteners added. Yep, that’s right, this green smoothie is sweet enough on its own thanks to tropical fruit so there isn’t any need to add unnecessary sweeteners. Just the fruits and veggies!
Frozen pineapple: did you know that pineapple is great for digestion? It contains an enzyme called bromelain which helps fight inflammation in the gut and body. I say, eat up!
Frozen mango: instead of frozen mango you can feel free to use 1 frozen banana. I do like to stick to frozen fruits as they help keep smoothies cold and frozen.
Ripe avocado: if you like your smoothies extra creamy, avocado is a great add-in. Not only does it help enhance the color of this green smoothie but it also provides healthy fats, potassium, fiber and plenty of B vitamins. Don’t worry, thanks to the tropical fruit and ginger, you won’t even taste the avocado.
Fresh ginger: this was another reader request and so delicious in green smoothies! Be sure to use fresh ginger (not powdered) and if you don’t have a high powered blender, I recommend grating the ginger ensure even blending.
Organic spinach: a great veggie to add to any smoothie. if you’re looking to get more greens in your smoothie, try adding a few cups of spinach is the perfect way to do so!
Almond milk (or milk of choice): feel free to use any milk you’d like in my smoothie recipes according to your preferences. Almond milk tends to have a neutral taste in smoothies, coconut milk will add a more tropical and creamy flavor, and regular milk will add a boost of protein.



Additional Ingredients:

Matcha: if you’re a green tea lover, you can add a teaspoon of matcha to your smoothie for green color, antioxidants and earthy flavor.
Flaxseed meal: this is one of my favorite ingredients to add to smoothies for a little boost of fiber and minerals, and is especially great for nursing mamas as flaxseed can help increase milk supply. Usually a tablespoon is plenty! Here’s a brand I love.
Chia seeds: feel free to add in a tablespoon of chia seeds to your smoothie for a boost of healthy fats and fiber.
Hemp seeds: if you’ve been wondering what to do with those hemp seeds lurking in your cupboard, feel free to throw in a tablespoon into your smoothie for a boost of healthy fats, omegas and minerals.
Protein: make this a post-workout smoothie and boost the protein by adding 1/2 cup greek yogurt or 1 scoop of your favorite protein.
Auraluv Wholefood Smoothie
Mint: do you love minty flavor? Add a few fresh mint leaves!

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Super easy and PERFECTLY cooked poached eggs

Here’s a SUPER EASY method to get those PERFECTLY cooked poached eggs for your avocado toast!
You don’t need any butter, oil or non-stick spray to poach an egg.
No burnt crispy, or rubbery edges either!
Poached eggs give you a warm yolk that’s nice and runny without having to worry about whether the white is cooked.
Makes 2 servings



Ingredients:

  • 2 free-range large eggs
  • 2 slices Ezekiel, sprouted whole wheat, or rye bread, toasted
  • 1/2 ripe avocado
  • 8 cherry tomatoes, cut in halves or quarters
  • 2 Tablespoons toasted pine nuts
  • 1/2 tsp chili flakes, or to taste
  • 1/2 tsp dried oregano, or other fresh chopped herbs of your choice (i love fresh dill on these!)
  • sea salt and fresh ground black pepper, to your taste




Instructions:

  • Place two mason jar lid rings (without the center) into a medium pot.
  • Fill the pot with water just barely above the lids. Add a tiny pinch of sea salt.
  • Bring water to a rapid boil then turn the heat off.
  • As the rings are laying flat on the bottom, very gently crack the eggs into each ring.
  • Turn off the heat, and cover your pot for 4-5 minutes depending on your egg preference.
  • Set a timer, and immediately remove your eggs.
  • Meanwhile, divide your avocado equally between the 2 toasts and gently smash it with a fork.
  • Gently place the poached eggs on top of the avocado, then add cherry tomatoes, pine nuts and season to your liking.



    • Enjoy!

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Try some of these simple diet swaps to incorporate more superfoods into your daily meal plan.

Deciding to change your diet can be an overwhelming idea. You’ll have to clean out the pantry, remove any and all treats, stock up on rabbit food and mentally prepare to feel hungry all the time. That’s the only way to improve your diet and reach your health and weight-loss goals, right? Wrong. The truth is, the small changes you implement can add up to big results.

Rather than depriving yourself of foods you love, work to incorporate multitasking superfoods into your new healthy lifestyle instead. Superfoods benefit your body in a variety of ways. Not only do these nutritional powerhouses fuel your body, they can also fight illness and help prevent disease. Plus, they are easy to prepare and taste great, too. By making smart substitutions, you enjoy foods that are full of important nutrients without sacrificing taste.

Try some of these simple diet swaps to incorporate more superfoods into your daily meal plan.

Quinoa instead of brown rice.

The trendy grain has more protein, fibre and iron than brown rice. It also contains flavonoids, which are antioxidants with numerous health benefits. Quinoa cooks in less than 15 minutes and can easily be substituted for rice in casseroles, side dishes, soups or salads.

Oatmeal instead of cold cereal.


Oats have a good amount of fibre and protein, which will help keep you feeling fuller longer, but not all oatmeal is created equal. Opt for old-fashioned or steel-cut oats, which are minimally processed to retain their full nutritional value. Jazz up your hot bowl of oats with seasonal fruits, cinnamon or natural nut butter and you’ll never be bored with breakfast again. If you do choose cereal, be sure to read labels to find the healthiest options.

Greek yogurt instead of sour cream.


With a thicker, creamier texture than traditional yogurt, Greek yogurt makes for a nice replacement for sour cream in a variety of dishes, including tacos and chilli, or in baked goods. Compared to sour cream, Greek yogurt is higher in protein and B12, and also contains healthy probiotics.

Dark chocolate instead of milk chocolate.


Everyone enjoys a treat now and then, so why not get a nutritional boost at the same time? Milk chocolate is higher in fat and sugar than dark chocolate, and also contains less of the original cocoa bean. Cocoa is a good source of flavonoids, which makes dark chocolate the more nutritional choice. Next time that chocolate craving strikes, look for a bar with at least 70 per cent cacao.

Kale or spinach instead of romaine.

Romaine lettuce is a good low-calorie option, but it doesn’t provide much added nutrition. Instead, try kale or spinach in your salad, as a sandwich wrap or in your favourite smoothie. Both are high in vitamins A, C and K, manganese and folate. Be forewarned, though, the texture and taste of kale can take some getting used to, so start small and experiment with different methods of preparation.

Sweet potatoes instead of white potatoes.


Sweet potatoes have risen in popularity because of their great taste and nutritional benefits. They are high in beta-carotene and vitamins A and C, and are also lower on the glycemic index than regular potatoes, meaning sweet potatoes don’t spike blood sugar levels as much. Try them as a baked or mashed side dish, atop your next salad or as a sweet treat sprinkled with a little butter and brown sugar.

Green tea instead of coffee.

Before you panic about losing your daily cup of Joe, this diet swap doesn’t mean that coffee is bad. Coffee has been linked to a reduced risk of certain diseases, improved cognitive function and decreased risk of depression. That said, green tea contains flavonoids, has less caffeine than coffee and won’t stain your teeth. All this is not to say you have to give up coffee if you are a diehard fan, but is rather something to consider for variety and different health benefits.

Cinnamon instead of sugar.

While cinnamon has a number of unproven health benefits, it is still a better option than added sugar. Too much sugar in any diet increases the risk of obesity and other diseases, making substitution key in a healthy eating plan. Swapping cream and sugar for cinnamon in your coffee to save calories, or sprinkling cinnamon on pancakes or unsweetened applesauce to add flavor are just a few ways cinnamon can help satisfy your sweet tooth.

Hummus instead of mayonnaise.

A turkey sandwich with mayo tastes good, sure, but the calories and fat from even a small amount of this popular condiment can be a diet killer. Made with chickpeas and other fresh ingredients, hummus is a better source of protein, fiber, heart-healthy fat and iron compared to mayonnaise. It can be used in a variety of ways, such as in wraps, on sandwiches, in salad dressing, as a dip or even on a flatbread pizza in place of sauce

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VEGAN LENTIL DAHL RECIPE

Ingredients:

  • 1 tsp olive oil or coconut oil
  • 2 onions diced
  • 3 garlic cloves finely chopped
  • 1 tbsp fresh ginger peeled
  • Grated ½ finely chopped red chilli (or ½ tsp dried chilli flakes)
  • ½ tsp cumin seeds
  • ½ tsp coriander seeds
  • ½ tsp mustard seeds
  • 2 tsp ground turmeric
  • 1 tsp garam masala
  • 1 cup (200g) dried red lentils,
  • Uncooked (rinsed and drained)
  • 1 can (14oz/400ml) chopped tomatoes
  • 1 can (14oz/400ml) coconut milk 2 cups (500ml)
  • Vegetable broth/stock Salt and pepper Juice of half a lemon
  • 2 handfuls fresh spinach washed

Instructions :

Stovetop One-Pot Lentil Dahl Heat the oil in a large pan over a medium heat. Add the onion and cook gently for 5 minutes. Add the garlic, ginger and red chilli and cook for a few minutes. Grind the cumin, coriander and mustard seeds lightly in a pestle and mortar, then add to the pan, along with the turmeric and garam masala and cook for 1 minute. Add the lentils, tomatoes with their juice, coconut milk and broth/stock, then stir to combine. Season with salt and pepper and cook on a medium/low heat for 15-20 minutes until reduced and thick. If you have time, you can leave it a little longer on a very low heat for even more flavor (just stir often and check it doesn’t scorch on the bottom of the pan).Taste and add more chilli if desired. Stir in the lemon juice and spinach until it wilts. Serve warm with rice, naan bread or poppadoms. Instant Pot Lentil Dahl Set the Instant Pot to ‘saute’ setting and heat the oil. Add the onion and cook, stirring, for about 4 minutes until it gets soft but not browned.

Add the garlic, ginger and red chilli and cook for a minute, then turn off the Instant Pot. Grind the cumin, coriander and mustard seeds lightly in a pestle and mortar, then add to the pan, along with the turmeric and garam masala and cook, stirring, for 1 minute (there will be enough heat left in the Instant Pot to do this). Stir in the lentils, tomatoes, coconut milk and broth/stock. Put the lid on the Instant Pot, close the steam vent and set to Manual (Pressure Cook)/High Pressure pressure using the manual setting, then set the time to 8 minutes. After the time is up, wait for 10 minutes and then carefully use the quick release valve to release remaining pressure, or let the pressure release naturally. Stir in the lemon juice and the spinach until it wilts and serve!

Slow Cooker Lentil Dahl Recipe Heat the oil in a frying pan over a medium heat. Add the onion and cook gently for 5 minutes. Add the garlic, ginger and red chilli and cook for a few minutes. Grind the cumin, coriander and mustard seeds lightly in a pestle and mortar, then add to the frying pan, along with the turmeric and garam masala and cook for 1 minute. Add the onion mixture to the bowl of the slow cooker, along with the lentils, tomatoes, coconut milk and broth/stock. Place lid on slow cooker and cook on high for 4-5 hours or low for 8-10 hours. Taste and cook longer if necessary for the lentils to be lovely and soft. Season with salt and pepper and stir in the lemon juice and spinach. RECIPE TIPS This dhal is vegan and gluten-free The squeeze of lemon really freshens the dal so try not to omit it Freezable – just let it cool completely and then freeze. Defrost and reheat. I freeze this often and it’s a staple in my freezer for quick, hearty nourishing meals. No need to cook the red lentils first. Just rinse the dried red lentils before adding to the pan. This is a great vegan potluck food and is always a crowd-pleaser! Serving Suggestion: Brown Rice.

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Healing Turmeric Chicken Soup

It’s cold and flu season! There are many ways we can be proactive during these winter months in staying healthy.

  1. Water: hydrate with lots of pure water every day!
  2. Get outside for a few minutes to be active and get some vitamin D when the sun peeks through
  3. Choosing healthy foods + avoiding processed food as much as possible.

TURMERIC has been shown to dramatically increase the antioxidant capacity inside our bodies. Oxidative damage is believed to be one of the culprits behind early aging and many diseases. Turmeric also contains natural anti-inflammatory compounds!

GINGER has incredible infection-fighting abilities and can help clear congestion.

Ginger isn’t just a great spice to turn to when you’re already sick, it can actually help to keep you from getting sick in the first place! It’s gingerol compounds lower our risks of multiple infections.

MUSHROOMS have cancer-fighting properties. Mushrooms are immunity-boosters, they can help lower cholesterol, they’re high in B and D vitamins, and can help relieve inflammation. To take advantage of all the available health benefits of mushrooms, you really should cook your mushrooms.

GARLIC supplements are known to boost the function of the immune system. Garlic is very nutritious but has very few calories. Garlic is said to help reduce symptoms and severity of the common cold and flu, among many other health issues.

Makes 4 servings

Ingredients:

  • 2 Tbsps olive oil, avocado oil, unrefined coconut oil, or ghee
  • 2 shallots
  • 5 cloves fresh garlic
  • 1-1/2 lbs. boneless skinless chicken breast or thighs
  • 8 oz. mushrooms (I used brown beech)
  • 5 large carrots, peeled
  • 5 celery ribs
  • 1 cup uncooked brown rice
  • 6 cups chicken or turkey bone broth
  • 2 cups water
  • 2 Tbsps freshly grated ginger
  • 2-3 tsps turmeric powder
  • cayenne pepper, freshly ground black pepper and sea salt to taste, about 1/4 teaspoon each
  • 2-3 Tbsps freshly squeezed lemon juice
  • zest of 1/2 lemon
  • 2 Tbsps freshly chopped parsley, to garnish

Instructions:

  • Cut your chicken in half to cook faster.
  • Dice your carrots, celery, and shallots.
  • Mince or grate the garlic and ginger.
  • Heat oil in a large stockpot, over medium-high heat.
  • Add in the shallots and garlic; sauté for 3-4 minutes until softened.
  • Stir in mushrooms, carrots and celery, then continue to cook for another 5 minutes until veggies are tender-crisp.

Stir in chicken, rice, broth, water, ginger and turmeric powder. Season with some cayenne pepper, black pepper and sea salt to your taste. I added a teeny pinch of each.

Cover and allow to simmer on low for about 25-40 minutes or until chicken and rice is cooked and tender.

Remove chicken pieces onto a plate and using 2 forks, shred it just a bit.

Return shredded chicken back into your pot, along with the fresh lemon juice and zest; stir well.

Taste and adjust seasonings according to your taste.

Garnish the soup with chopped parsley and serve it piping hot.

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Ginger Sweet Potato Coconut Milk Stew With Lentils & Kale

This sweet potato and coconut milk stew is a glowing and mellow shade of orange with big, vibrant pops of green from kale and cilantro. We use lots of chili and ginger in this stew, along with a bunch of other spices. You get sweetness, spice, earthy vibes, creaminess, satiating texture from the lentils, and a good squeeze of lime rounds everything out. Rounding it out is key.

If you count common spices as one component (I always do hehe), this recipe hits at around 10-ish ingredients. It’s very simple to make, definitely hearty, and super accommodating for different dietary sensitivities. If a stew could have it all, this would be IT. For my taste, it has just the right amount of richness–a real flavour bomb with a deep health glow. Just the kinda thing I’m after lately.
SERVES: 4-6
NOTES:

  • Coconut milk is naturally sweet and so are sweet potatoes (obviously). I like to go in with a lot of dried chili to balance things out, but of course, add as much as you feel comfortable with.
  • If you don’t have Chard or mustard greens would also be delicious in place of the kale.

Ingredients

  • 1 tablespoon coconut oil
  • 1 medium yellow onion, small dice
  • ½ – 1 teaspoon dried chili flakes (I used Diaspora Co’s ground Guntur Sannam Chilli)
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • ½ teaspoon ground turmeric
  • 2-inch piece fresh ginger, peeled and minced
  • 3 garlic cloves, peeled and minced sea salt and ground black pepper, to taste
  • 1 ½ lbs (690 grams or 2 medium) sweet potatoes, peeled and diced into 1-inch pieces
  • ½ cup brown lentils, picked over
  • 4 cups vegetable stock
  • 13.5 oz (400 ml) can full fat coconut milk
  • 1 small bunch of kale, stems removed & leaves chopped (about 4 cups chopped & lightly packed kale)

GARNISH:

  • Chopped cilantro
  • Extra chili flakes
  • Lime wedges
  • Nigella seeds (optional)

Heat a large, heavy-bottomed soup pot over medium heat. Add the coconut oil to the pot and let it melt. Add the onions to the pot and stir. Saute the onions, stirring occasionally, until translucent and quite soft, about 5 minutes. Add the chili flakes, coriander, cumin, and turmeric. Saute spices until very fragrant, about 1 minute. Add the ginger and garlic to the pot and cook for another minute. Add a pinch of salt and pepper.

Add the sweet potatoes to the pot and stir to coat in the spices. Add the lentils to the pot and stir once more. Season everything liberally with salt and pepper. Add the vegetable stock and stir, scraping up any browned bits on the bottom of the pot. Place the lid on top of the pot and bring to a boil.

Once the stew is boiling, lower the heat to a simmer and set the lid slightly askew on top of the pot so that there’s a couple inches available for steam to escape. Simmer until the sweet potatoes are almost falling apart and the lentils are tender, about 30 minutes. The liquid should also be reduced by almost a third.

Add the coconut milk and kale to the pot and stir. Place the lid on top and continue to simmer the stew until the kale is wilted and bright green, about 3-4 minutes. Season the sweet potato and coconut milk stew again with salt and pepper. Bring the stew back up to a strong simmer and check for seasoning. Adjust with more salt, pepper, chili etc. if necessary.

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Mushroom Broth: simple way to absorb the many nutrients that mushrooms have to offer

Bone broth had a big moment. For the past few years, dieters and biohackers have embraced it as the answer to staying full, repairing muscles and improving health. Bone broth has been popping up in grocery stores and cafés, being served in drinking vessels instead of soup bowls. But now a new food fad is making its way onto the health and wellness scene: mushroom broth. This fungi-powered broth has comparable nutritional benefits, helping to improve gut health, boost the immune system and remineralize the body. Mushroom broth also has a beautiful savoury, nutty umami flavour. Delicious as a hot or cold drink, it can also be used wherever you would typically use stock, such as making soups and cooking grains.

Using mushrooms for their medicinal properties is nothing new, especially in Asia, where they have been used for centuries. While recent attention has focused on the immunological and anticancer properties of certain mushrooms, holistic nutritionists say they offer other potential health benefits, including reducing cholesterol, protecting the liver and having antihypertensive, antioxidant, antidiabetic and antiviral properties.

Medicinal properties are highly concentrated in certain mushrooms, such as reishi, chaga and shiitake mushrooms. If you’re unable to find them fresh, they can often be found dried in health food stores, whole or in powder form. Each type of mushroom is said to have its own unique medicinal properties. Reishi mushrooms are thought to have immune-boosting effects, chaga mushrooms are best known for being powerful antioxidants, and shiitake mushrooms are said to have antiviral properties. The mushrooms that you find in your grocery store may not be considered medicinal, but they still have lots to offer. Cremini, portobello, button and oyster mushrooms are also rich in vitamins and minerals. Making broth is a simple way to absorb the many nutrients that mushrooms have to offer.

Mushroom Broth
Servings: 8 cups

My philosophy when making stock is to use what you have. I keep ginger and miso in my house all the time, but if you don’t have it on hand, feel free to omit it. I also reserve the mushroom stems from portobello and cremini mushrooms that would otherwise get composted. Use dry shiitake mushrooms if fresh ones are too expensive. Feel free to add in dulse, fennel and parsnip to change up the flavors.

Ingredients

  • 8 cups water
  • 4 large reishi mushroom slices
  • 8 to 10 shiitake mushrooms
  • 1/2 cup dried chaga mushrooms
  • 1 small onion, roughly chopped
  • 1 cup celery with tops, roughly chopped
  • 1 cup carrots, roughly chopped
  • 2-inch piece fresh ginger, roughly chopped
  • 1 tbsp sea salt, plus more to taste
  • 2 tbsp apple cider vinegar
  • 2 tbsp white or red miso paste

Instructions:
Place all of the ingredients in a slow cooker on low. Cook for 3 hours, stirring once every hour. Strain contents through a sieve. Reserve broth. Discard everything except for the shiitake mushrooms, which can be saved for future dishes.

Cold Soba Noodles in Mushroom Broth
Servings: 2 servings. I love this dish cold, but feel free to warm the broth if you prefer hot soup.

Ingredients:

  • 2 tsp olive oil
  • 2 cups assorted mushrooms, sliced
  • 1/2 tsp salt
  • 180 g soba noodles, cooked according to package directions
  • 1/2 cup edamame
  • 2 cups mushroom broth
  • 1 sheet nori, cut into small squares
  • 1/4 cup green onion, sliced
  • 2 tsp sesame seeds
  • 2 tsp sesame oil

Instructions
Heat oil in a pan over medium high. Add mushrooms and salt; cook until brown and fragrant, about 4 minutes, stirring once or twice. Divide soba noodles between 2 bowls. Divide the cooked mushrooms, noodles, edamame, broth, nori and onion between bowls. Garnish with sesame seeds and a drizzle of sesame oil.

Image source: google

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