Mushroom Gravy with Sweet Potato Mash

Mushroom Gravy with Sweet Potato Mash

Mushroom Gravy with Sweet Potato Mash

By: Lisa Guy

Mushrooms are a great source of potassium, which is an important mineral for helping lower blood pressure and reducing the risk of stroke. Mushrooms also provide a good dose of selenium, which works as an antioxidant protecting cells in the body from free radical damage. Mushrooms are also one of the few plant-based sources of vitamin D that is required for healthy immune function and bones. They also contain beta-glucan, which is a type of soluble fibre that activates the immune system to help fight off infections.


Servings

4

Prep time

Cook time

Recipe


Ingredients

  • 2 medium sweet potatoes, peeled & diced
  • Milk of choice
  • Pinch sea salt
  • Handful sliced mushrooms (portobello or white button mushrooms)
  • 1 tbsp olive oil
  • 1 large onion, finely chopped
  • 2 cloves garlic, minced
  • ½ tbsp chopped fresh rosemary
  • 1 tbsp chopped fresh thyme
  • 3 large carrots, finely chopped
  • 1L vegetable stock
  • 1 tbsp cornflour
  • 1 tbsp tomato sauce
  • Pinch sea salt & pepper

Method


  • Boil sweet potato in a medium saucepan of water. Drain and mash with a little milk and sea salt.
  • Pan-fry mushrooms in olive oil until soft, then transfer to a small plate.
  • Add onion, garlic, rosemary and carrots to your frying pan and cook for 8 mins.
  • Blitz with a hand blender until you have a smooth consistency. Strain to remove any lumps.
  • Blitz with a hand blender until you have a smooth consistency. Strain to remove any lumps.
  • Make a paste with the cornflour and some water, and then add it to your gravy. Keep stirring until it thickens. Stir through the remaining mushrooms and cook for a further 2 mins.
  • Spoon mash in a serving bowl and top with gravy and some rosemary.

  

Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!

Lisa Guy

Lisa Guy

Lisa Guy is a respected Sydney-based naturopath, author and passionate foodie with 16 years of clinical experience. She runs a naturopathic clinic in Rose Bay called Art of Healing and is the founder of Bodhi Organic Tea.

Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food.

Lisa is an avid health writer, being a regular contributor to The Sunday Telegraph's Body and Soul, and leading magazines including WellBeing. Lisa is an author of five books to date, including My Goodness: all you need to know about children’s health and nutrition , Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet .

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