Blue Zones Solution Book Available for Order now

Live Longer, Better®

Mushroom Goulash

This hearty, plant-based comfort food will stick to your ribs and keep you feeling full all day. Traditionally, goulash is made with a mixture of meat and vegetables, but by replacing the meat with a trio of mushrooms, you’ll not only gain incredible flavor, but you will benefit from the nutritional power of mushrooms. Porcini mushrooms are linked with a reduced risk for stroke and improved blood pressure control, while shiitake mushrooms are known to aid in support of the cardiovascular system. A single Portobello contains more potassium than a banana, which helps maintain normal heart rhythm and nerve function.

Ingredients

  • 3 medium onions, chopped
  • 6 garlic cloves, diced
  • 3 tbsp olive oil
  • 1/2 cup dried porcini mushrooms
  • 1 cup of baby bella mushrooms (or shiitake, or both)
  • 2 portabello mushrooms (sliced into 1/3-inch slices)
  • 1 bunch flat leaf kale
  • 1/3 stick butter
  • 3 tbsp flour
  • 1/3 cup dry sherry or white wine (or vegetable broth)
  • 1 tablespoon of Worcestershire sauce (or a vegan substitute)
  • 2/3 cup tofu cream
  • Pinch sea salt and pepper
  • 2 cups of vegetable broth
  • 12 ounces dried egg noodles (or egg substitute)
  • 1/3 cup of chopped walnuts
  • 1/2 cup chives or parsley
  • additional paprika (optional)

View Recipe

Directions

1.Cook onions, garlic, and olive oil in a skillet until translucent, and add a teaspoon of paprika, then set aside.
2.Chop dried porcini mushrooms, baby bella mushrooms (or shiitake, or both), and portabella mushrooms and set aside in a large bowl.
3.De-vein, chop, then lightly steam the flat leaf kale, set aside.
4.Form a white sauce by mixing butter and flour. Add dry sherry or white wine, Worcestershire sauce, tofu cream, sea salt, and pepper to taste.
5.In a large pot, bring vegetable broth to a boil, then add sliced and cut mushrooms for about 3-4 minutes.
6.Boil a pot of water and prepare dried egg noodles.
7.Mix all ingredients together, then add chopped walnuts and chives or parsley, sprinkling liberally on top. If desired, sprinkle additional paprika for color.
Ready to serve.
Posole Verde

White Bean Posole Verde

Roasted tomatillos, jalapeños, and poblano peppers create a rich base with a beautiful green hue, while white beans add buttery texture and added protein and fiber. Serve this spicy soup with tortilla chips, fresh lime juice, and ripe avocado for added creaminess. Serves 4 PREP TIME 10 MIN. |COOK TIME 45 MIN. |TOTAL TIME 45 MIN. Reprinted from Minimalist Baker’s Everyday Cooking by arrangement with Avery, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright ©…

View Recipe

Cantonese-Style Tofu and Black Bean Sauce

Cantonese-Style Tofu in Black Bean Sauce

The Okinawan diet is rich in foods made with soy, like tofu and miso soup. Flavonoids in tofu may help protect the heart and guard against breast cancer. Fermented soy foods contribute to a healthy intestinal ecology and offer even better nutritional benefits. This garlicky black bean sauce enhances the tofu and the marinated vegetables elevate the dish’s nutritional profile.   Source: A Spoonful of Ginger Photo credit: Peter Vojuvich  

View Recipe

Veggie Sandwich

Favorite Veggie Sandwich

Makes 1 sandwich Put that Ikarian-Style Sourdough bread to good use and turn your salad into a sandwich you can take to work or pack up for a family picnic. Get creative and pile up seasonal vegetables or switch up the hummus for a white bean spread to make this vegetarian sandwich a favorite for everyone in your family. TIP FOR LEFTOVERS: Shredded beets and carrots are always a great addition to a salad. Actually, anything and everything inside this sandwich can…

View Recipe

View All Recipes