Page 19 - Healthy food

Kitchen medicine cabinet

‘This comforting dish uses wholesome
ingredients bursting with flavour. I often eat

it with roasted artichokes or leftover roast
chicken. Mushrooms are a tasty source of
protein and B vitamins, and sun-dried
tomatoes combine with them really well.’

Dr Rupy’s herby
mushrooms and greens

serves 2 prep 5 min cook 8 min tomatoes, thyme and ground
vegetarian gluten free black pepper and sauté for 2
PHOTOS: FAITH MASON. NUTRITION FOR RECIPES CALCULATED BY HEALTHY FOOD GUIDE
dairy free min. Add the mushrooms and
stir gently for a further 2–3 min.
2tbsp extra-virgin olive oil 2 Toss in the frozen peas and
3 shallots, finely diced sugar snap peas, then add the
4 garlic cloves, finely diced stock and cook for 2 min. Fold
10g sun-dried tomatoes in oil, through the spinach, remove
drained and roughly chopped from the heat and cover to
Leaves from 4 fresh thyme sprigs wilt, then serve.
50g porcini or chestnut
mushrooms, thinly sliced
100g frozen peas
100g sugar snap peas, chopped 2
50ml very low salt, gluten-free
vegetable stock
PER SERVING
50g spinach, finely chopped
224kcal 5.2g fibre
15.5g fat 7.2g protein
1 Heat the oil in a frying pan 2.3g saturates 0.4g salt
over a medium heat, add the 11.3g carbs 106mg calcium
shallots, garlic, sun-dried 6.2g sugars 2.5mg iron

FEBRUARY 2018 HEALTHY FOOD GUIDE 19