Replacing Red Meat with Mushrooms & Figs

We are into the 6th month of COVID-19 in our lives.  Previously I said how glad I was that we started with Dr. Fuhrman's food plan to reverse diabetes before COVID.  It is a stressful time, not helpful for diabetic reversal.  Our way of eating has made "sheltering in place" so much easier and added an element of fun for us as we prepare meals together. 

It is so simple to buy what we need and prepare meals without meat involved and easier to clean up.  I don't find that I think of meat much anymore. Our grocery bill is significantly less as well.  I buy 5 pounds of organic greens each week (Arugula, Spinach, Baby Kale, Curly Kale, Swiss Chard), organic avocados, fresh fruit (apples, mangos, cherries, berries, bananas, peaches, grapes), oat milk, almond milk and super seed bread.  We replenish organic nuts, dates and seeds, Thrive Oil, quinoa, cous cous, high-quality Italian tomatoes, vegetarian stock in bulk via Amazon. 

One of Dr. Fuhrman's most recent newsletters includes information regarding a study in which subjects replaced red meat with mushrooms.  Needless to say, everything improved in terms of health markers. Fuhrman’s G-BOMBS methodology for reversing diabetes and cardiovascular disease includes mushrooms as one of the staples) G-BOMBS are Greens, Beans, Onions, Mushrooms, Berries, Seeds.    

Until we started the Fuhrman regimen, I really did not care for mushrooms.  I would eat them, but not as a first choice.  Now I actually look forward to them and have learned how many varieties there are as well as the subtle differences.  Two nights ago, I made Quinoa and Brown Rice as the base for my new favorite "stir fry." So easy, wonderfully aromatic, sweet and savory and beautiful on the plate. 

PREP

Clean and slice Portobello Mushrooms (1 for each person). Slice these in long strips about 1/2 inch wide.

Use 2 TBSP Thrive Oil (Algae-Based) or Extra Virgin Olive Oil, 2 TBSP Vegan Butter (or regular unsalted organic butter if not eating vegan), 3/4 cup diced onions (or leeks or shallots), 2 TBSP chopped garlic, 1 Tsp Sea Salt or Bragg's Amino Acids, 1 Tsp Cracked Black Pepper, 1 Tsp Chinese Chili, 2 TBSP Apricot Jam.  Sauté these together until golden. Add in the mushrooms and when they begin to soften, add 1 sliced fresh fig for each mushroom. It is ok to use dried figs if out of season.  Plump them up a bit first in water or white wine, then slice.

The mushrooms will be served on top of the Quinoa and Brown Rice.  I paired these with lightly sautéed Baby Bok Choy (sauté in Thrive Oil or Olive Oil, Tsp Garlic, Tsp Cracked Pepper, Tsp Bragg's or Sea Salt).  Sprinkle generously with sesame seeds (golden or black).  I prepared a baked yam as the final part of the meal.  Dessert was frozen organic berries blended in 1 cup of Oat Milk, 1 TSP of Hunny Bunny (honey substitute), 1/2 cup pecans.  Blend and place in freezer while eating the rest of the meal.  Add a TBSP of DiSoronno before serving.  

Why Figs? They add a delicious sweetness, beautiful color and aroma and they are really good for you. Figs have the power to reduce bad cholesterol in the blood. Bad LDL cholesterol is associated with a risk for the development of heart disease. Figs are rich in the soluble fiber known as pectin. This fiber is adept at eliminating excess cholesterol from the digestive tract before it can make its way into the rest of the body to cause problems. Figs are also rich in healthy fatty acids like omega-3 and omega-6 that can help keep triglyceride levels in check to reduce the risk for heart disease. 

Another new addition for us has been Northern White Beans.  Growing up in West Texas, we mostly had Black Eyed Peas, Pinto, Green and the occasional Lima.  I prepared the Northern Whites last week using my same method that I use for all beans now.  Wash 2 cups of beans, put in a large pot with 6 cups of water, bring to a boil and let boil 5 minutes.  Turn off the burner and let the beans rest for one hour.  Transfer to a pot for cooking (we use the Royal Core electric skillet), add six cups of water, one organic vegetarian stock cube (or liquid veggie stock), 1 TBSP Bragg's Amino Acids, 1 TBSP Cracked Black Pepper, 1 TSP Cumin)  Cook at 275 degrees until tender. These were so good that we ate them twice. We typically have a cup of beans with an evening meal and use the left over for a mock taco salad the next day--on a base of Red Quinoa Tortilla Chips, add the heated beans. Cover with two handfuls of mixed Baby Kale, Arugula and Spinach. Add Avocado, roasted pistachios or pinon nuts, your favorite sweet balsamic or other dressing.

Last night we had Swiss Chard and Baby Kale sautéed (same method as Bok Choy) and Sue's amazing Butternut Squash with Panko and Marinara Sauce.  This always makes enough for left overs so we paired those with an Arugula, Blue Cheese, Slivered Almond and Fresh Fig Salad today for dinner.

Someday when the pandemic backs off, we look forward to sharing these meals with friends again.  Until then, stay well, stay safe and know we love you.