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DEFEND YOURSELF
FROM THE INSIDE OUT!

Mushroom and Asparagus Caulisotto
I think a lot of people have been indulging in more carbs than usual... am I right or am I right?

I get it. And I'm not against carbs, as long as they're whole grains, whole beans, whole whole whole... We don't want to be taking in a lot (if any) refined flours or sugars. Remember, that lowers your immune system by contributing to inflammation. Exactly what we want to avoid.

 
This recipe gives you the deliciousness of risotto without the rice! Yup, cauliflower rice is a great alternative. Now, it's not EXACTLY like rice, and not EXACTLY like risotto, but it is still so delicious, you won't mind.

The recipe can be done as vegetarian or vegan. In the vegan version, you can sub coconut cream for the cream OR you could substitute cashew cream if you have the time and inclination. I've included a quick and easy recipe for cashew cream, you just need to have time to soak the cashews for at least an hour - preferably overnight.

So, lots of options here. Let me know if you have questions.

Hope you enjoy it!
 

Mushroom and Asparagus Caulisotto
Vegetarian or Vegan (V) option included

Serves 6  

Ingredients:

 

•    1 Tablespoon butter or coconut oil (V)
•    1 medium onion, peeled and diced
•    3 large garlic cloves, chopped

•    16 oz sliced mushrooms (shiitake are
     great, cremini or button will work too)

•    2 bunches asparagus, trimmed and
     chopped into 1 inch pieces
•   
•    Italian seasonings and rosemary,
     herbes de provence, whichever you
     prefer, to taste

•    Salt and pepper to taste
•    16 oz riced cauliflower (equivalent of 1
     medium cauliflower) 

•    1/2 cup vegetable broth 
•    1/3 cup cream or coconut cream (V) or
     cashew cream (V)*

•    1/2 cup Parmesan cheese or 1/4 cup
     nutritional yeast (V)


Preparation:

1.   Heat up a large dutch oven over
     medium low 
heat - add butter or
     coconut oil 

2.  Add onion and saute until translucent.
3.  Add garlic and saute 2 minutes
4.  Add mushrooms and asparagus and saute
    for about 5 more minutes, or 
until the
    vegetables are tender.

5.  Add seasonings.
6.  Add cauliflower rice and broth and stir
    to combine.

7.  Cover and bring to a boil.
8.  Lower heat and uncover. Let simmer,
    stirring occasionally, until the liquid is
    absorbed.
(At this point you can cover the pot and let it sit while you prepare your salad, set the table, etc. If you take too long a break, however, you'll need to turn the heat back on.)
9.  Add the cream and parmesan cheese or
    nutritional yeast and stir together. 

Serve immediately.

Note - Use either fresh cauliflower rice or a whole cauliflower that you process in the food processor until it's the consistency of rice. Frozen cauliflower rice tends to be too mushy.

* Cashew cream only takes about 5 minutes to make and is a good substitute for cream in vegan dishes. The key though, is to soak your raw cashews ahead of time - overnight is optimal but at least an hour is required. Here's a recipe to make cashew cream.

Cashew Cream (OPTIONAL substitute for the cream or the coconut cream)

INGREDIENTS

- 1/3 cup raw cashews*
- water to cover
- 1/4 cup water for blending
- dash salt

INSTRUCTIONS

1. Place the cashews in a bowl and fill with
   water until an inch higher than the
   cashews. 
2. Soak for at least 1 hour or overnight, if
    you can.
3. Drain the cashews.
4. Add the soaked and drained cashews,
   1/4 cup water and salt to a blender and
   blend on high for 1 minute. Stop and
   scrape then add additional liquid if
   necessary and blend until smooth.

 

Onions are filled with immune-boosting nutrients like selenium, sulfur compounds, zinc, and vitamin C. Plus, they’re one of the best sources of quercetin, a potent flavonoid and antioxidant that has antiviral properties as well as histamine regulating effects

Garlic contains several compounds—including allicin—that have antiviral, anti fungal, and antibacterial properties.

Mushrooms are incredible for your immune system. There are different health properties of all mushrooms but even if you use the simple button mushroom, you're going to reap benefits. Mushrooms have vitamin D and zinc, both important when fighting this crazy virus.
Tip- to increase the vitamin D content of mushrooms - place them in the sun, between 10 and 3, for 20-30 minutes. Do this on the day you're going to consume the mushrooms. This will increase their vitamin D content and it is NOT destroyed by cooking!


Asparagus is an antioxidant and anti inflammatory, supporting your immune system. 

Cauliflower is a good source of vitamin C, is anti inflammatory, an antioxidant and helps build the immune system.

 


To your good health.

Cheers.

Barbara
 
Any questions? Feel free to contact me.
Remember to SMILE... remember to BREATHE!
Here's to your HEALTH!
Copyright © 2020 To Life - To Health, All rights reserved.


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