top of page
  • Writer's pictureYiannoulla Burness

HEALTHY GOODNESS ON A PLATE

Updated: Mar 14

For a delicious and so good meal create a healthy plate of goodness and enjoy an explosion of flavours with every bite.

To make a healthy plate choose a variety of fresh in season vegetables. Choose as many as you like and combine one or more to make different salads, mixing colours and textures.


Make a flavourful dipping sauce or dressing and place in the centre of your plate.

Arrange individual salads or individual vegetables around the plate, add strips of pita bread to scoop up salad and dressing.

I added a pan fried side of sliced king oyster mushrooms, sautéed in a sweet and salty vegan butter as a savoury option.

When you are ready to eat take your dipping bread and scoop up some of the dressing, add saute'ed mushroom and choice of salad and what do you have an explosion of flavour and textures dancing on your palate, enjoy.




THIS PLATE IS FULL OF GOODNESS BEGINING AT TWELVE O'CLOCK


FINELY CHOPPED BEET LEAVES AND STEMS

AVOCADO SPRINKLED WITH BLACK SESAME SEEDS

RAW SHAVED PUMPKIN WITH CAPERS AND HEMP SEEDS

RADISH AND BEETROOT MICROGREENS

SWEET AND SALTY KING OYSTER MEDALLIONS

PITA BREAD WEDGES

TOMATOES WITH FINELY MINCED PURPLE ONION AND DILL



THESE ARE JUST A FEW OPTIONS GET CREATIVE AND EXPERIMENT WITH DIFFERENT INGREDIENTS BASED ON YOUR TASTE PREFERENCES AND WHAT YOU HAVE ON HAND.


FOR A TOTAL RAW PLATE

SWAP OUT THE PITA BREAD FOR DEHYDRATED BREAD OR CRACKERS

SWAP OUT THE COOKED MUSHROOM FOR DEHYDRATED MUSHROOMS



EQUIPMENT: A shallow fry pan, serving plate or platter, x2 medium mixing bowls


INGREDIENTS FOR KING OYSTER MUSHROOMS

2-3 large king oyster mushrooms

1-2 tablespoons vegan butter or margarine (optional) * see note

3 large garlic cloves, thinly sliced

1 x 3cm or 1 inch piece of raw ginger, thinly sliced

1-2 teaspoons sriracha sauce

1-2 teaspoon dark soy sauce

1-2 teaspoons maple syrup

salt to taste

NOTE: for butter or oil free option combine mushrooms with the above ingredients and bake in the oven for 10 minutes, then cover with foil and cook another 5-10 minutes or until mushroom is tender.




METHOD

*Clean the mushrooms by first trimming off the ends that are tough.

*Use a paper towel and wipe over the mushroom from the top down.

*Slice the mushrooms into medallion shapes 1.5 -2cm in thickness.

*Lightly score a criss-cross pattern on each one, this allows them to cook

evenly and absorb the cooking juices, then set aside.



*Add butter to a medium hot pan and add garlic and ginger. Sauté for a couple of minutes until translucent, remove with a slotted spoon place on paper towel.

*Measure out the srirache, soy sauce and maple syrup into a small bowl, mix to combine and set aside.

*Turn the heat to medium, add more butter if required to the pan then add mushrooms. Pan fry 3-4 minutes turning often to get even cooking and a nice golden colour. Sprinkle with a pinch of saltwhile cooking.

*When mushrooms are nicely golden add the garlic and ginger back into the pan with the sauce mix. Let the mushroom cook in the sauce for 2-3 minutes to soak up all the flavours.

*Remove to a plate and let the mushroom rest until ready to be plated.




INGREDIENTS FOR DIPPING SAUCE


2 tablespoon vegan yoghurt

2 tablespoon vegan aioli/mayonaise

2 teaspoon srirache sauce

1 teaspoon lemon juice or to taste

salt to taste


METHOD

*Place all ingredients into a bowl and whisk together to combine.

*Adjust flavour to your taste.













175 views0 comments

Recent Posts

See All

Comments


bottom of page