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Mushroom magic !

Mushrooms are a wonderful powerfood that enriches the plant-based diet with more than just a deep umami flavor. It’s a good source of protein and fiber. Besides that, they are also great sources of vitamin B and selenium. Selenium is one of the micronutrients that you need to be aware of when you transition to a plant-based diet, since it’s usually covered by animal products in a meat-based diet. It is possible to get it through plants though, and mushrooms are one of the great options out there.

Selenium is an antioxidant that supports the immune system and prevent damage to cells and tissues, which mean they may also have medical benefits, like anti cancer, anti-diabetic, nephroprotective, anti microbial ect. [1].

Another amazing fact about mushrooms, especially the white button mushroom, is their ability to synthesize vitamin D2 when they are exposed to the sun. This is quite unique, since it’s the only dietary source of vitamin D on a plant-based diet. However, they synthesize vitamin D2, which isn’t as bioavailable as vitamin D3, which is more efficient at raising vitamin D levels [2;3].

I still recommend a vitamin D3 supplement on a plant-based diet. Especially if you live in Nordic countries or if you spend the majority of your time indoors.

Sources:
  1. https://www.ncbi.nlm.nih.gov/pubmed/22582152
  2. https://www.ncbi.nlm.nih.gov/pubmed/26865648
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3349454

Here is some inspiration to how you can use mushrooms in your plant-based diet:

https://wholefoodswholeminds.com/2018/12/12/mushroom-pot-with-black-beans-and-mashed-potatoes/

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Mushroom pot with black beans and mashed potatoes

Ingredients:
600g mushrooms
1 can of black beans
3 carrots
2 red onions
4 cloves of garlic
4 tsp. dried thyme
4 tbsp. tomato puree
4 dl / 1,6 cup water + 1 vegetable broth cube
2 bundlesof parsley
4 bay leaves

Mashed potatoes:
1 kg / 2,2 lbs potatoes
600g celery root
2 dl / 0,8 cup soy milk
4 pinches of nug meg
2 tsp. tahini.
Salt and pepper to season with
Method:
Peel the potatoes and the celery root. Cut them into cubes and let them boil together for 15 minutes or until they are tender.
 
Chop the onion and garlic. Sauté it on a pan. Cut the mushrooms into
quarters and the carrot into slices. Add them to the pan. Add thyme, bay leaf, black beans, water and the vegetable broth cube. Let it simmer for 15 minutes.
 
Pour the water away from the potatoes and celery root. Add soy milk, nut meg and tahini. Season with salt and pepper.
 
Chop the parsley and put it in the mushroom pot. Let it simmer for another 5 minutes. Season with salt and pepper. 

3 warm winter wonder soups to keep you warm, satisfied and healthy

When winter is coming, it’s nice to stay warm with a hot plate of soup. Soups can be very filling and satisfying and it’s an easy and delicious way to get your vegetables in. More so, soups are also easy to make, and very child friendly.

Sweet potato curry:

Serves 2 people

500g sweet potatoes

100g spinach

100g broccoli

0,8 cup / 2 dl edamame beans

1 onion

20g ginger

2 cloves of garlic

1 red chili

1 bunch of basil

1 cup / 2,5 dl veggie broth

1,5 tsp. curry powder

1 can of coconut milk light ( 13 oz / 4 dl)

The juice of one lime

How it’s done:

Chop the onion, garlic, chili and ginger. Sauté it for a few minutes in water with curry powder. Put in the vegetable broth and let it simmer while you cut the vegetables.

Chop the sweet potatoes, spinach and broccoli. Add it to the curry.

Then add the edamame beans, the coconut milk and the lime juice. Let the curry simmer for 25 minutes.

When it’s done, put in the basil leaves and give it a quick stir.

Season it with salt and pepper if you wish.

Broccoli soup with tofu bacon:

Serves 2 people

 

 

 

 

Soup:

1 broccoli

1 onion

2 cloves of garlic

20g ginger

2 potatoes

1 tsp. curry powder

3 cups vegetable broth

6,5 oz / 200 ml low-fat coconut milk.

The juice of half a lemon

Salt and pepper to taste

Tofu bacon:

100g tofu

3 tbsp. soy sauce

2 tbsp. water

½ tbsp. smoked paprika

How it’s done:

Preheat the oven to 225 C / 437 F. Press out the water from the tofu by wrapping it in a paper towel and press it until the paper has sucked the liquid from the tofu.

Make the “bacon” marinate by mixing soy sauce, water and smoked paprika in a bowl.

Cut the tofu into small pieces, and pour the marinade over the tofu and let it marinate for about 15 minutes.

Chop the onion, garlic and ginger. Sauté it in a pot with curry powder. Add the vegetables broth. Cut the broccoli into small pieces. Peel the potatoes and cut them as well.

Add the broccoli and potatoes to the soup and let it simmer for 20 minutes.

Put the marinated tofu in the oven for 20 minutes as well.

When the soup is done simmering, add coconut milk and lemon juice. et it simmer for another 5 minutes. Blend it until it’s smooth. Flavor it with salt and pepper and serve it with the tofu bacon on top.

Cauliflower soup with dill sauce and roasted hazelnuts

Serves 2 people

Soup: 

600g cauliflower

300g potatoes

1 onion

3 cloves of garlic

3 bay leaves

2 pinch of nugmeg

26 oz / 8 dl water

4 tbsp. lemon juice

6,5 oz / 2 dl. almond milk

20g hazelnuts

Salt and pepper to taste

Dill sauce:

30g spinach

3 bunches of dill

1 clove of garlic

1 tbs. lemon juice

20g black olives (Optional)

4 tbsp. water

How it´s done:

Peel the potatoes. Chop the cauliflower, potatoes, onion and garlic roughly.

Put it in a pot with water, then add nugmeg and bay leaves. Let it simmer for 20 minutes.

While the soup is simmering, make the dill sauce.

When the soup is done, blend all the ingredients.

Pour the almond milk and lemon juice into the soup. Season it with salt and pepper if you wish.

Chop the hazelnuts roughly and roast them on a pan.

Serve as shown on the picture.

I hope you enjoy the soups.

Love,

Katrine.

Join my Facebook group for guidance on how to eat a plant-based diet and be healthy on a plant-based diet with and abundance mindset by following this link:
 

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3 simple but amazing smoothies to kickstart your healthy morning!

Smoothies are a great way to start the morning. It’s feels amazing to finish a large smoothie. They can be very filling, they are easy to make and easy to bring with you.

Greenie with mango and spinach

This is the one to pick if you want to sneak some extra greens into your diet. You get a beautiful color, a sweet taste and extra nutrition because of the spinach. Although the smoothie is sweet and delicious, it’s not nearly as sweet as a pure fruit smoothies because the greens balance it out. This smoothie is perfect if you prefer a less sweet taste.

Ingredients:

3 ripe bananas

100g frozen mango

1 handful of spinach

0,8 cup / 2 dl water (You can adjust the amount of water if you like it thinner or thicker than the recipe suggests)

How it’s done:

Blend all the ingredients in a blender until it’s completely smooth. Eat it right away or bring it with you.

Banana strawberry

This is a very classic combination, but still very delicious.

Ingredients:

3 ripe bananas

100g strawberries

0,8 cup / 2 dl water (You can adjust the amount of water if you like it thinner or thicker than the recipe suggests)

How it’s done:

Blend all the ingredients until you have a smooth consistency.

Yellow Exotic

Exotic fruit isn’t cheap all over the world, but luckily you can find them frozen almost anywhere. The combination of frozen and fresh fruit makes the temperature and consistency of the smoothie delicious.

Ingredients:

3 ripe bananas

100g frozen mango

The juice of 1 orange

0,6 cup / 1,5 dl coconut milk light

How it’s done:

Put the bananas and the mango in a blender. Add the orange juice and coconut milk. Blend it until it’s completely smooth.

I hope you enjoy these recipes.

Love,

Katrine.

Join my Facebook group for guidance on how to eat a plant-based diet and be healthy on a plant-based diet with and abundance mindset by following this link:
 

If you like this recipe, please follow my Facebook page here, and my instagram @wholefoodswholeminds

 

Peanutbutter / banana nice cream with chocolate and almond topping

This nice cream, like any other nice cream, is suitable for both breakfast and dessert. What’s not to love? Bananas are a great source of potassium which is important for muscle and nerve function.

The bananas have to be frozen before use. It’s a good idea to peel the ripe bananas and break them into smaller pieces and keep them in your freezer in whatever container you have at home. Then they are ready to use for nice cream whenever you are.

Ingredients:

3 frozen bananas

½ tsp. peanut butter

1,5 oz / ½ dl almond milk or water.

Topping:

1 sqaure (approximately 10g) of dark chocolate (70% cacao) (or cacao nibs if you prefer to keep it completely whole food plant-based)

Almonds

How it’s done:

Put the nice cream ingredients in a food processor and blend until it has a nice creamy ice cream consistency. Put the nice cream in a bowl. Chop the almonds and the chocolate and sprinkle it on top of the nice cream.

Love,

Katrine

Join my Facebook group for guidance on how to eat a plant-based diet and be healthy on a plant-based diet with and abundance mindset by following this link:
 

If you like this recipe, please follow my Facebook page here, and my instagram @wholefoodswholeminds