There is so much power in the plant kingdom for health and healing. And from vibrant fruits and vegetables, irresistible nuts and grains, to wonderfully delicious and umami-rich mushrooms, it’s all really good eating!
Research shows that plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure and cholesterol levels. They may also reduce the number of medications needed to treat chronic diseases.
If you don’t want to forgo animal products, mushrooms really are an amazing companion food to meat or an excellent meat-substitute due to their meaty texture and adaptable taste profile. They are also easy to find and prepare, making mealtimes a cinch.
The diverse flavours of mushrooms can expand your palate and reinvigorate your appetite and tastebuds. Visit www.mushroominfo.co.za for plant-based burgers, pizza, buddha bowls and curries that will literally open up your world.
- Caprese Mushroom Zoodles
- Umami Mushroom Rigatoni
- Curried Mushroom & Kale Quinoa Bowls
Caprese Mushroom Zoodles
Serves 4
Ingredients:
- 4-6 large zucchini / marrows
- (if you cannot find large zucchini / marrows use extra baby marrows)
- 2 Tbsp olive oil
- 1 Tbsp butter
- 4 cloves garlic, finely minced
- 500g mixed portabellini & baby portabellini mushrooms
Tomato sauce:
- 1 x 400g tin whole peeled tomatoes
- 1 small red onion, peeled and halved
- 1 tsp chilli flakes
- 2 Tbsp butter
- 250g smooth ricotta cheese
- ¼ cup parmesan cheese, grated
- Handful fresh basil leaves
- Salt and pepper, to taste
Method:
For the tomato sauce:
- Crush tinned tomatoes with your hands into a medium saucepan.
- Add the butter, onion halves, chilli flakes and a pinch of salt.
- Place over medium heat and bring to a gentle simmer. Cook, uncovered, for about 30 minutes.
- Stir occasionally. When the sauce is thick and the flavour has developed, discard the onion and switch off the heat.
- Using a vegetable peeler, shave zucchini into long, even ribbons.
- Toss with a pinch of salt in a colander. Let stand until ready to use.
- Heat oil and butter in a large frying pan over medium-high heat.
- Add garlic and cook until fragrant. Add mushrooms and cook, tossing them often until just tender and golden brown. Season.
To assemble:
- Preheat oven grill.
- In a shallow baking dish spread out the zucchini ribbons.
- Dollop spoonfuls of tomato sauce over the zoodles.
- Top with mushrooms and spoonfuls of ricotta. Season well.
- Top with freshly grated Parmesan and place until the grill for 2-3 minutes.
- Serve into bowls and scatter with fresh basil leaves.
