I have tried out a Jamie Oliver Superfoods recipe with an Alternative Ageing vegetarian twist, giving you a meal that's chock full of health benefits, filling, low calorie & really warming as winter knocks at our door! It's also suitable for vegans, if you eliminate the fish sauce from the ingredients, or buy a substitute.
I use tofu as a filler but would recommend that you marinate it in the paste for a few hours, or even overnight, to soak in all those lovely flavours. An easy recipe to do ahead, I sometimes add a tin of cooked mixed beans to bulk it up.
MAIN INGREDIENTS FOR TWO.
300 grams of oyster & shiitake mushrooms - immune boosting & a powerhouse of Vitamin D
250 - 300 grams of silken tofu - reduces menopause symptoms
Mango - fresh or juice - vitamin C
250 grams of green beans - magnesium & calcium
A tin of coconut milk - nutrient dense & dairy free!
A tin of mixed pulses - phytoestrogens (again, great for menopause symptoms), protein & fibre.
Now to the ingredients for the awesome paste.................
INGREDIENTS FOR PASTE
4 cloves of garlic - immunity
A couple of spring onions
40g of cashews - a good source of protein
Fresh ginger - to taste - immunity and digestion
1 de-seeded chilli, unless you like it hot!
2 teaspoons of fish sauce (if you're a vegan, you can find a substitute fish sauce made from fermented soya beans and lots of salt)
4 kefir lime leaves
A small chunk of fresh turmeric (or a teaspoon of powder) - anti-inflammatory & immune boosting
Finely chop the garlic, turmeric, spring onions, ginger & chilli. Add the cashews and dry pan fry the lot till they're all soft. Pop into a blender and add 2 teaspoons of fish sauce, or substitute, the 4 kefir lime leaves and half of the coconut milk. Blitz and pop sliced tofu into the paste to marinate for a few hours or overnight in the refrigerator.
To help avoid the mushrooms going all slimy (top tip from Jamie) dry fry them in a hot pan and take them out when they're done. Add the tofu with the marinade sauce, add chopped fresh mango or a couple of tablespoons of mango juice, a tin of mixed beans, (if you're using fresh pulses, soak overnight to get rid of any toxins), 250 grams of green beans, the other half of the coconut milk, plus half a tin of water and leave to simmer for 10 to 12 minutes. Then add the mushrooms, cook for another 5 minutes and it's done! Add a portion of cooked broccoli or spinach, serve with brown rice or couscous for a complete protein meal, and you'll have a bowl of yum packed full of nutrients to boost your immunity and warm you to the cockles!
You can find other warming winter recipes under Health & Nutrition.
As ever, I would love to hear from you. Have you tried this recipe? Do you have any other vegan twists? Have you tried Jamie's original recipe using chicken?