Creamy Miso Mushrooms & Tofu
This is a deliciously light and super nutritious recipe. I love making this for brunch at the weekend, but you could have it for lunch or breakfast. It's a great savoury breakfast option that doesn't involve eggs. This dish is also packed full of immune boosting health benefits and is also great for your gut!✅ Protein, plant-based✅ Boosts your immune system✅ Nourishes your body✅ Balances blood sugar levels✅ High in fibre✅ Good fats✅ Promotes a healthy gut✅ Packed with vitamins, minerals & antioxidants
- 2 large flat mushrooms or portobello mushrooms, thinly sliced
- 1 1 slice of organic tofu, cut into small cubes (larger slice if you are hungry and want more protein)
- 1 tsp white miso paste If you love miso, then I would use a heaped tsp
- 1 tsp sesame seed oil
- 1/2 avocado, mashed
- thinly sliced cucumber
- 2-3 slices of sesame Rivita (you could put on toast, or gluten free toast, or other type of crisp bread).
- 1 clove garlic (optional) (I added this for the immune boosting benefits, but I usually have it without).
- sesame seeds and chilli flakes (optional) to serve
- In a small frying pan, add the oil and the mushrooms and stir fry for a couple of minutes. Add the cubes of tofu. Add the miso paste with a little bit of boiling water so that it becomes thinner. Continue to fry for another couple of minutes until the mushrooms are soft.
- On a place, lay out the Rivita slices, spread each slice with some mashed avocado, then thinly sliced cucumber, then top with the mushrooms and tofu.Sprinkle with some sesame seeds and chilli flakes (if using). Eat and enjoy!
Mushrooms are really great for your immune system. They a a great plant source of vitamin D, which is much needed for a healthy immune system. Mushrooms contain a type of soluble fibre which contains beta-glucan. This super compound activates parts of your immune system, your natural killer cels, and thus increases your body’s ability to fight infection. Mushrooms also contain B vitamins as well as the mineral selenium, which helps support the immune system and prevent damage to cells and tissues. Mushrooms can also be beneficial to your heart! Special nutrients and compounds in mushrooms may help prevent cells from sticking to blood vessel walls and forming plaque build-up. This in turn helps protect the heart by maintaining healthy blood pressure and circulation. Finally, mushrooms can support and promote good gut health. Beta-glucan acts as a pre-biotic in your gut and helps to feed the friendly gut bacteria and we now know, that having a good balance of friendly gut bacteria is super important to our health. Your gut plays an important role in maintaining our immune defences, digesting our food as well as communicating with the brain through nerves and hormones. Therefore, it is really important to eat foods that promote gut health. You can add a glove or two of garlic to this recipe if you want to give your immune system a further boost. Garlic helps to support your immune system as it has natural anti microbial and immune stimulating properties. Garlic also contains a compound called allicin, which helps the body fight off infection.