Spaghetti in a cramy mushroom sauce

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Spaghetti in a creamy (dairy free) mushroom sauce

This a simple 20 minute vegan meal packed with Vitamin D  from the mushrooms. 

Sunshine is the main source of vitamin D. During autumn and winter months when we spend more time indoors and the sun is weaker, adults and children over the age of one are advised to take a daily supplement containing 10 micrograms of vitamin D. 

Mushrooms are the only natural plant based source of vitamin D, all other plant based sources include fortified (synthetically added) vitamin D, in cereals, milk etc. 

Vitamin D’s primary role is to help your body absorb calcium and phosphorous from food. Without vitamin D your body will not be able to transport calcium into the bones. Vitamin D is also essential for the immune system as it stimulates the production of white blood cells.


Ingredients

  • 150g whole wheat pasta

  • 250g chestnut mushrooms

  • 250ml coconut cream

  • 25g Fresh parsley

  • 3 Cloves of garlic

  • 1tsp Dijon mustard

  • 1 Chilli

  • 1 Red onion

  • 1tsp Rock salt

  • 1tsp black pepper

  • 2Tablespoons olive oil


Preparation 

  1. Finely chop the onions and mushrooms. 

  2. Add olive oil to a heated pan and begin to fry the onions, followed by the mushrooms, crushed garlic, chilli, and sweat down for 2-3 minutes. 

  3. Add the coconut cream, 1tsp Dijon mustard, season with salt and pepper. Allow this to simmer and thicken for 5 minutes.

  4. Add cooked spaghetti into the mushroom sauce and stir well. 

  5. Lastly sprinkle the dish wish fresh chopped parsley, fold it in and serve. 



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Ingredients

Ingredients

Nancy OdogwuComment