Wednesday, June 12, 2019

WELLNESS WEDNESDAYS: Please Pass the Mushroom Gravy

"If I have one addiction in life, it's probably food."  
                                                                                 --Liam Hemsworth

This time of year, my visits to local farmers market include a search for cauliflower, especially cheddar cauliflower (so named because it is the same color as cheddar cheese).  A member of the cruciferous, or Brassicaceae family, cauliflower is related to broccoli, cabbage, kale, arugula, collards, bok choy, and Brussels sprouts.  What makes cruciferous vegetables so crazy good for you is that they are high in phytonutrients which reduce inflammation and reduce the risk of developing cancer. 

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Cauliflower is delicious when steamed until fork-tender and then placed in a food processor (or blender) with a little vegan butter, miso, pink Himalayan sea salt and pepper.  Blend until cauliflower is the consistency of mashed potatoes.  Serve with delicious Mushroom Gravy (recipe follows) for the ultimate in Growing Healthy Kids-tested and approved comfort food! 

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GROWING HEALTHY KIDS:  Our Recipe Collection
  • ·        1-1/2 teaspoons olive oil
  • ·        1 yellow onion, finely chopped
  • ·        2 large garlic cloves, minced
  • ·        Pepper and sea salt, to taste
  • ·        3 cups mushrooms, sliced (baby portabellas are a great choice)
  • ·        1 teaspoon minced fresh rosemary
  • ·        2 Tablespoons + 1-1/2 teaspoons all-purpose flour
  • ·        1-1/4 cups vegetable broth
  • ·        2 Tablespoons low sodium tamari (or coconut aminos)

  1. In a saucepan, heat oil over medium heat.  Add onion and garlic, then sauté for 3-4 minutes.  Season with salt and pepper.
  2. Add mushrooms and rosemary and raise heat to medium-high.  Sauté for 8-9 minutes.
  3. Stir in flour until all vegetables are coated. 
  4. Add broth and tamari and stir quickly.  Bring mixture to a simmer.  Cook about 5 more minutes, stirring often so it does not burn.
  5. When gravy has thickened and you are happy with it, remove from heat and serve over mashed cauliflower.

In gratitude,
Nancy Heinrich, MPH
Founder, Growing Healthy Kids

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