Recipe – Mushroom Gravy

Mushrooms

While enjoying a plant-based diet, some people are reluctant to place a fungus on the menu but let me encourage you to take a second look at the benefits of including this “ill repute.”

Although it is impossible to discuss every kind of mushroom that there is, after all, there are 10,000 varieties, but here we will consider the most common ones: Portabella (the oldest variety and has a hearty flavor), Cremini, Maitake (fan shaped), Button, Hedgehog, Morel, Shiitake, Porcini, Lobster, Enoki, Chanterelle and Clamshell.

Mushrooms are low in calories, fat and sodium, free from cholesterol, full of vitamins, protein, minerals and antioxidants. Each variety of mushroom is used in a different cultural cuisine, from Italian, Chinese, Thai, Russian, Haitian, Romanian, United Kingdom, Macedonian and many more.

Mushrooms are hearty and filling. Increasing your consumption of mushrooms, which are a low-energy-dense food, will keep the calorie count down, not to mention the load of nutrients that pack a punch:

  • Riboflavin, B-2: Aids in hormone production and proper nervous system function
  • Niacin, B-3: Helps maintain healthy red blood cells
  • Pantothenic Acid, B-5: Promotes healthy skin, digestive and nervous system function
  • Folate, B-9: Produces DNA and RNA: produces red and white blood cells in the bone marrow
  • Thiamin, B-1: Produces energy and the growth and development of cells
  • Selenium: Protects the body cells from damage
  • Copper: Produces red blood cells to carry oxygen throughout the body and keeps the bones and nerves healthy
  • Potassium: Maintains normal fluid and mineral balance, stabilizes blood pressure, maintains the proper function of muscles including the heart muscle.

The benefits are enormous.

Favorite Mushroom Gravy

Ingredients

1 onion, chopped

2 cloves garlic, chopped

1 dry pint shitake mushrooms – any mushroom will work

2 Tbsp. olive oil or avocado oil

2 Tbsp. unbleached flour

1 carton vegetable stock or broth

1 Tbsp. “chicken” seasoning, or more to taste

1 tsp. each – sage, basil, parsley

Process

Sauté the onion and garlic in a little oil until light brown, then set aside. Sauté the mushrooms until light brown and set aside. Place the flour and the rest of the oil in the pan to brown the flour. Add the broth or stock, seasoning and herbs on medium heat until the gravy starts to thicken. Then add the cooked onion, garlic and mushrooms; simmer for 30 minutes. Serve hot.

Enjoy!

Food for Life – Cashew Lentil Loaf and Country Style Gravy

“And Jacob sod pottage: and Esau came from the field, and he [was] faint: And Esau said to Jacob, Feed me, I pray thee, with that same red [pottage]; for I [am] faint: therefore was his name called Edom. And Jacob said, Sell me this day thy birthright. And Esau said, Behold, I [am] at the point to die: and what profit shall this birthright do to me? And Jacob said, Swear to me this day; and he sware unto him: and he sold his birthright unto Jacob. Then Jacob gave Esau bread and pottage of lentiles; and he did eat and drink, and rose up, and went his way: thus Esau despised [his] birthright.” Genesis 25:29–34.

Cashew Lentil Loaf

1 cup lentils

3 cups water

1/2 cup onion, chopped

2 cloves garlic, minced

1 Tablespoon olive oil

2 Tablespoons egg replacer, mixed with 2 Tablespoons water

2/3 cup carrots, chopped

1/3 cup celery, chopped

2 Tablespoons whole wheat pastry flour

3/4 cup raw cashews, chopped

1 teaspoon dried thyme

Cook lentils in water until soft. Cool and set aside. Sauté onion and garlic until onion is translucent. Add carrots and celery, and simmer covered 10–15 minutes or until carrots are tender. Allow to cool. Preheat oven to 350 degrees. Mix all ingredients in a large bowl. Spoon into an oiled loaf pan. Bake 45 minutes or until firm. Serve with Country Style Gravy.

Country Style Gravy

1/2 cup water

1/2 cup raw cashews

1/4 cup cornstarch

1 teaspoon sea salt

1 1/2 teaspoons onion powder

2 Tablespoons chicken-style seasoning

2 Tablespoons nutritional yeast (optional)

4 cups additional water

Blend first 7 ingredients together until smooth; add more water if needed. Pour into a double-boiler pan with 3 cups of the additional water. Lightly boil until thickened (approximately 10–15 minutes). The last cup of water may be added if gravy is too thick.

A member of the LandMarks editorial staff, Anna Schultz enjoys cooking and trying new recipes in her home near Sedalia, Colorado. She may be contacted by e-mail at: jschu67410@aol.com.

Recipe – Country Style Gravy

3 cups water

1/2 cup cashews

2 Tablespoons cornstarch

2 Tablespoons chicken-like seasoning

2 teaspoons onion powder

1/2 teaspoon garlic powder

2 Tablespoons Bragg Aminos

1 Tablespoon parsley

Blend 1/2 cup hot water with the cashews until smooth. Add the rest of the ingredients, except parsley. Pour into a saucepan and stir while cooking over a medium heat until thickened. You may add vegetarian “bacon/sausage” to the gravy if desired. Add parsley just before serving.

Do you have a favorite vegan recipe you are willing to share with LandMarks’ readers? Send it to us with a photo of you, if available, and a two or three line bio. We will consider all submissions. Send to the address below or by e-mail at: landmarks@stepstolife.org.

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Steps to Life Ministry

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