Mushroom & Potato Casserole with Greens (Gluten Free/Vegan/Vegetarian/Organic/Healthy)

This is something new I tried when our first ever Giant Chioggia (Chicory) was ready to harvest. We love mushrooms and had some of them ready as well, so it was the perfect time to try something I had never done before. I must say, we were pleasantly surprised at how well it all worked!

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When I create a recipe, I am very careful what I put into it. I do not use ingredients for fun, I use them for good health! If you want to know what nutritional and medicinal benefits are in my recipes, the profile of ingredients is listed at the end:


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MUSHROOM & POTATO CASSEROLE WITH GREENS –

Ingredients:
8 large Field Mushrooms – wiped with a damp cloth to clean, peeled, stalks removed and broken into pieces
NOTE: Save the peelings and stalks in a bowl for later
3 cups pre-cooked diced Organic Potatoes (Maori Potatoes are great in this dish)
1 Organic Red Onion, chopped finely
2 Organic Spring Onions, chopped finely
1/2 cup fresh baby Organic Green Beans – topped and tailed
2 handfuls fresh picked Organic Giant Chioggia/Chicory (or other leafy greens)
2 Tbsps. Organic Sunflower Seeds and same of Organic Pumpkin Seeds
1 bunch Organic Parsley – chopped finely
3 large cloves Organic Garlic – chopped finely
1/4 cup Organic Extra Virgin Olive Oil
1 Tbsp. Organic Coconut Nectar Vinegar or similar (can use Apple Cider)
1 Tbsp. Organic G/F Tamari Sauce or similar (can use Wheat Free Soy)
Enough Organic Vegetable Stock to cover the Potatoes when cooking them (approx. 2 cups)
1 cup boiling Filtered Water (for making Mushroom Stock)
1/2 cup Organic Coconut Milk

Optional Ingredients:
1/2 tsp. Cayenne Pepper
Salt & Szechuan Pepper to taste

Method:
Make sure the Mushroom skins and stalks are in a hot water proof bowl (either stainless or heat proofed glass), and pour the 1 cup of filtered boiling water over them. Leave them to soak in this while you carry on preparing the dinner:
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After the Mushroom skins & stalks have soaked in hot water for half an hour or so, this (below) is what you should have made… some lovely Mushroom Stock!

Squish all the Mushroom parts in your fingers to get all the ‘juice’ out and put the bowl of leftover Mushroom Stock aside for using later on in the recipe.
The left over pieces of Mushroom can go into your compost to help grow more vegetables. πŸ™‚
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Make sure all your vegetables are prepared, chopped and ready to go:
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Put your chopped Potatoes on to boil in a large pot or preferably a casserole dish. Cover them with home-made Organic Vegetable Stock (or something Gluten Free and Vegan like Massell Stock Powder). This will take 10-20mins, depending on the type of Potato and the size of the pieces:
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While the Potatoes are cooking, put the broken up pieces of Mushroom and the chopped Red Onion into a pan with the Extra Virgin Olive Oil and fry lightly.

As the Mushrooms start to brown and the Red Onion becomes more translucent, add in the Sunflower and Pumpkin Seeds as well:
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Once the Potatoes are starting to get soft, poor off the Stock water you cooked them in, and save it for using on another dish.

Pour the drained Potatoes into the pan with the frying Mushrooms and Onions, then add the Green Beans and the Spring Onion; after a good stir around, add in the chopped Chioggia as well. Stir to make sure all ingredients are well mixed in, then add in the previously made Mushroom stock, and mix it all up again:
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Finally add in the chopped Parsley and the chopped Garlic, along with the Coconut milk, Vinegar and Tamari/G.F. Soy Sauce and mix all together well.

Also add in any optional extras at this time, such as Cayenne Pepper and/or Salt & Szechuan Pepper:
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Make sure everything is well mixed in and allow the Coconut milk time to heat through, then pour Casserole into bowls and serve with gluten free flatbreads.


If you want to grow Giant Chioggia (Chicory), the details for this are below – for those of you in NZ:

http://www.kingsseeds.co.nz/shop/Field+Selection/Field+Crops/Chicory+Giant+Chioggia-5650.html

NOTE: We were surprised to find this wonderful Italian Heirloom vegetable labelled as best use “stock food!!” It is so easy to grow, it is delicious and very nutritious, and we would recommend every gardener in NZ puts some in. There are many old Italian recipes using Chioggia or Giant Chicory as an ingredient and they are lovely. A simple internet search will put these other ideas within your reach and you can try them too. It goes great with Pasta dishes as well.


Main Ingredients – Nutritional breakdown

POTATOES
–  iron
– folate
– potassium
– magnesium
– choline
– quercetin (anti-inflammatory, antioxidant – can also help with cancer)
– zinc
– phosphorous
– alpha-lipoic acid (helps convert glucose into energy)
– Vitamins B3, B6 & C

MUSHROOMS
– selenium
– potassium
– phosphorous
– copper
– iron
– folate
– choline (helps with sleep, muscles, memory, cells & nerves; also reduces inflammation)
– beta-glucans (helps with diabetes, cholesterol & obesity; also boosts immunity)
– Vitamins B1, B2, B3, B5 & D
– antioxidant
– immunity building
– fibre

CHICORY (Giant Chioggia and other varieties)
– zinc
– magnesium
– manganese
– calcium
– iron
– folic acid
– potassium
– inulin (a pro-biotic that reduces acidity, providing relief to those with acid reflux, indigestion & heartburn)
– plant phenols (these have anti-thrombotic and anti-arrhythmic benefits that help improve heart health)
– Vitamins A, B6, C, E & K
– antioxidant
– anti-inflammatory
– anti-tumour properties also noted
– fibre
NOTE: Caution – Chicory is not recommended for use during pregnancy or for those with gallstones.

BEANS
– protein
– potassium
– phosphorus
– magnesium
– manganese
– calcium
– Zea-xanthin (a carotenoid that protects the eyes)
– iron
– folates
– Vitamins A, B1, B6, C & K
– fibre

ONION
– chromium
– quercetin (helps with preventing cancer)
– potassium
– iron
– folic acid
– Vitamins A, B6, C & E
– sulphur compounds, when raw
– fibre

GARLIC
– selenium
– manganese
– calcium
– copper
– potassium
– phosphorus
– iron
– Vitamins B1, B6 & C
– fibre
– immune booster
– reduces blood pressure

COCONUT (including MILK or CREAM)
– iron
– selenium
– calcium
– magnesium
– phosphorus
– Vitamins B1, B3, B5, B6, C & E
– lauric acid (a potent antiviral & antibacterial)
– fibre

ORGANIC APPLE CIDER (with β€œMother”)/or COCONUT VINEGAR
– potassium
– amino acids
– antioxidants
– proteins
– enzymes
– friendly bacteria
– acetic acid
– lowers blood sugar

ORGANIC TAMARI/or G.F. SOY SAUCE
– protein
– phosphorus
– magnesium
– manganese
– copper
– iron
– Vitamins B2, B3 &B6

ORGANIC EXTRA VIRGIN OLIVE OIL
–
Omega’s 3 & 6
– healthy saturated plant fats
– oleuropein (helps with cholesterol)
– Vitamins E & K
– anti-inflammatory

SUNFLOWER SEEDS
– protein
– folic acid
– iron
– calcium
– zinc
– selenium
– phosphorous
– manganese
– magnesium
– tryptophan (essential amino acid)
– linoleic acid (healthy mono-unsaturated fatty acid)
– oleic acid (reduces cholesterol)
– chlorogenic acid (helps reduce blood sugar levels)
– Vitamins: huge amounts of B-complex & E (with small amounts of Vit A & C)
– antioxidant
– fibre

PUMPKIN SEEDS
– protein
– iron
– folate
– calcium
– copper
– magnesium
– manganese
– potassium
– phosphorus
– selenium
– zinc
– oleic acid (known to lower cholesterol, also helps prevent coronary disease & strokes)
– tryptophan (amino acid that encourages good sleep)
– glutamate (amino acid that helps with stress, can reduce anxiety & nervousness)
– Vitamins B1, B2, B3, B5, B6 & E
– antioxidant
– DHEA blocker (over exposure to DHEA can lead to prostrate & ovarian cancer)
– fibre

PARSLEY
– folic acid
– iron
– carotene
– copper
– manganese
– Vitamins A, B12, C & K
– reduces blood pressure
– anti-inflammatory
– the essential oils are cancer preventatives
– fibre
(**note: those with existing kidney or gall stones should restrict their parsley intact)

Β© 2014-2015: β€œGarden to Kitchen” with Suz – All content on this blog is Copyright.

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