Mushrooms provide your diet with vitamin D. This important nutrient is required for strong healthy bones as it helps the body utilize calcium. Vitamin D also promotes healthy immune function and reduces the risk of chronic diseases like type-2 diabetes, cardiovascular health and cancer. Tempeh is a fermented food that contains beneficial bacteria that helps you maintain a healthy balance of good bacteria in your gut. Eating fermented foods regularly is one of the best ways to boost your digestive and immune health. Tempeh also contains a good dose of protein, calcium and iron. Choose organic tempeh to avoid genetically modified soybeans. Brown rice still contains its bran layer, unlike white rice, which is full of heart healthy dietary fibre. This healthy grain also provides magnesium, needed for nervous system health, and vitamin B6 required for energy and red blood cell production.
Ingredients:
1 red onion, finely chopped
2 cloves garlic, finely chopped
2 cups finely chopped mushrooms
200g organic tempeh, crumbled into small pieces
½ cup finely chopped celery
¾ cup grated carrot
1 cup mixed raw nuts, roughly chopped
2 organic eggs, lightly beaten
1 cup cooked brown rice
1 heap tsp paprika
1 tbsp honey or maple syrup
Pinch sea salt and pepper
1 tsp Dijon mustard
Handful fresh herb (basil, parsley, coriander), roughly chopped
Optional:
¼ cup grated cheese.
Method:
Preheat oven to 180*C.
Saute onions, garlic and mushrooms in a frying pan with a little olive oil for 5 minutes, until soft.
Combine all ingredients together in a large bowl, until well combined.
Place mixture in a loaf tin lined with baking paper.
Bake for around 70 minutes, or until a skewer comes out cleanly from the centre.
Before serving top with some fresh herbs and nuts or seeds.
Serves 4-6.
