Gluten-Free Yeast-Free Quick Bread
Adapted from Eco Parent Magazine
This vegan-friendly pate packs some of our favorite epigenetic superstars into a tasty recipe that can be spread on a slice of our Life-Changing Loaf of Bread, enjoyed with your favorite crackers, or served with some sliced veggies.
Here’s some of the science behind how this recipe really delivers:
Shiitake mushrooms are rich in methyl-donor nutrients including the B vitamins riboflavin, pyridoxine, and folate, and the minerals potassium, zinc. They are a DNA methylation adaptogen, which helps to optimize favorable gene expression, and have been shown to reduce excess levels of homocysteine. (Read here about why you want to keep your homocysteine levels in check.)
More methylation adaptogens are found in the fragrant and earthy spices cumin and fenugreek thanks to their polyphenol content, including kaempferol and quercetin. Kaempferol has been shown to decrease skin, liver, and colon cancers and has cardioprotective and neuroprotective benefits. The powerful antioxidant quercetin offers similar anti-inflammatory and cardioprotective benefits and can help alleviate allergy symptoms due to its antihistamine properties. In addition, garlic is rich in the methyl donor sulfur, which supports the methylation process and is an antioxidant that is protective against some cancers, cardiovascular disease, and obesity. Lastly, lemon contains the methylation adaptogens naringenin and hesperidin, which reduces oxidative stress and has antiviral and antimicrobial benefits.
This recipe also features broccoli sprouts, which are rich in sulforaphane, a phytochemical found in many cruciferous vegetables. Sulforaphane has been shown to be protective against some cancers, cardiovascular disease, diabetes, and osteoarthritis.
Talk about a pharmacy on a plate! Hope you enjoy…
| Shiitake Vegan Pate |
Shiitake Vegan Pate
Ingredients
- 1/2 tsp cumin
- 1/2 tsp fenugreek
- 1 medium shallot finely chopped
- 1 clove garlic minced
- 2 oz shiitake mushrooms chopped
- 1/2 cup walnuts
- 1 tbsp fresh lemon juice
- 1 tsp Coconut aminos
- 1/2 cup Broccoli sprouts for garnish
- Salt and pepper to taste
Servings:
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Ingredients
Servings:
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Instructions
- Dry roast spices: Place cumin and fenugreek in a dry skillet on low heat and stir occasionally, making sure they don’t burn. Turn off the heat once fragrant. Let them cool then grind in a coffee grinder or blender.
- Heat extra virgin olive oil in a wide skillet over medium heat. Add onions and garlic.
- Cook, stirring frequently, until the onions become soft, about 5 mins.
- Add mushrooms and cook for another 5 mins or so, until they are cooked through.
- Add in spices and stir until fragrant. Remove from heat.
- In a food processor, combine nuts, lemon juice and zest, coconut aminos, and salt. Process for a few seconds until nuts are finely chopped.
- Add in cooked mushroom mixture and pulse until mushroom-nut mixture is coarsely chopped, taking care to not completely puree.
- Scoop and press pate into a jar or press into a round shape on a plate. Refrigerate until ready to serve. Store in the fridge for up to five days.
2 Comments
What can be substituted for walnuts? I have a severe nut allergy and find a lot of vegan recipes have nuts so I am always adjusting, but wondering nutritionally what would be a good alternative? (I can’t do soy or gluten or nuts). Thanks, just discovered your stuff…54 years old and very interested in this stuff.
Hi there! Glad you found us and are enjoying our content – it is never too late! Walnuts are an excellent source of fiber, healthy fats and minerals such as manganese, copper and phosphorus. For cooking, seeds and seed flours for fats, fiber & minerals and for baking coconut flour/flakes could be a good alternative for fats & fiber. You could also try using legumes such as beans and chickpeas if you tolerate them.