Creamy Mushroom Courgetti
Ma Nourriture
Mushrooms are a massive deal in my life and therefore bestie's. I love it because it loves me back. Is that not the lame-est thing you've ever heard? But wait! There's more. It's packed with nutrients, its an excellent source of antioxidants (meaning protects of our cells from damage and supports the immune system). It's probably the only source of vitamin D in the produce isle (thanks for that insight @mushroomcouncil). In addition to these health benefits, there's its glorious taste and versatility. It keeps me full of energy for longer, and it brings me to my senses (i.e. mindfully in awe of what my senses are experiencing) whenever I eat it. It's an easy win for me.
Courgetti is a smart way to trick the mind into thinking it's eating pasta, while also being delivering a nutrient power punch and adding to the flavour of the dish. I love this combination because its so quick and easy to whip up, it's nourishing and it's filling.
Ingredients
Look out for: ♡ swaps we love ! potential sensitivities 🅥 vegan alternatives
494 cal/serving
Allergens: milk (trace amounts in butter)
Calcium
Vitamin B & C
Magnesium, potassium
Antioxidants
Serves 2
! Garlic cloves or paste Learn about garlic >
2 cloves (1 tsp paste)
♡ Leek chopped Learn about leeks >
1/2
! Tomato puree
1 tbsp 15ml
Mushrooms chopped
1 pack (250g)
Coconut milk
1 cup (241g) 250ml Buy
Fresh coriander chopped
Handful
♡ Courgettes
2
Grass-fed butter Learn about grass-fed >
1 tsp 5ml
Rapeseed oil
1 tbsp 15ml
Spices:
Ground coriander
Parsley
Ground ginger
Salt & pepper
2 tsp 10ml
1 tsp 5ml
1 tsp 5ml
1 tsp 5ml
Swapsies
! Garlic is a high FODMAP food. I don't react to it, but if you're not sure what you're reacting to, garlic and onions are well-known offenders. You can still use garlic-infused olive oil, but replace the fresh garlic with chives and/or mustard seeds.
♡ I swapped onions for leeks, which I'm less intolerant to. If you're sensitive to the whole allium family (onions, leek and garlic), skip them altogether.
! I use tomato puree instead of fresh tomatoes. Although they are not high FODMAP foods, they do contain fructans and are acidic so some sensitive foodies, like bestie and I, react to them. We find we don't react to puree.
♡ Courgettes make a great substitute for spaghetti with loads of nutrients, less carbs and lower calories, they taste suprisingly similar too. Maybe even better, but maybe that's just me!
Method
First
THE MUSHROOMS
Crush the garlic in a mortar & pestle.
Melt butter in a pan and add garlic and chopped leaks.
Season with all the spices and tomato paste, stir.
Add the chopped mushrooms. Sauté for 10 min.
Add coconut milk and simmer for 8 min.
Then
THE COURGETTI
Or...
To get your courgetti more al dente, for a more authentic pasta feel, bring the pan to high heat, add oil and then the courgetti. Toss it around for 2 min and then remove. My version is less crunchy, more soft.
Garnish with coriander, serve warm
& bon appetit!
For the love of:
GARLIC
- Helps maintain blood pressure and cholesterol levels, and protects against heart disease.
- Strengthens the immune system and encourages good gut bacteria.
- Contains antioxidants that prevent cell damage and may have anti-ageing properties.
- Protects joint cartilage from damage reducing the risk of osteoarthritis.
Easy to grow, even in your garden. Very low environmental impact, good for the planet.
GRASS-FED
- Grass contains nutrients, vitamins, minerals, antioxidants and fatty acids that are good for humans.
- We benefit from these when we consume dairy products from grass-fed animals.
- Dairy animals evolved to eat mostly grass. A diet of high-starch grains causes digestive stress and illness.
