NourishMainModeratePescatarianGlutenFree
Slow Braised Sardine And Mushroom Ragout
Coaxed low and slow to cultivate strength at the cellular level
20 minutes prep90 minutes cookServes 4520 kcal per serving
The Story
This ragout honors long slow cooking as a form of hospitality for the body. Shiitake and reishi lend deep savory tones while sardines offer concentrated omega and bioavailable protein for tissues that renew themselves day by day.
Slow heat coaxes collagen friendly nutrients and makes legumes and mushrooms more accessible. Pairing oily fish with turmeric and cruciferous vegetables supports systemic resilience and mitochondrial health.
Ingredients
- Sardines400 g cleaned
- Shiitake Mushrooms300 g sliced
- Reishi Mushrooms15 g sliced or powdered
- White Beans Precooked200 g
- Lentils Precooked150 g
- Broccoli250 g florets
- Kale120 g chopped
- Extra Virgin Olive Oil2 tablespoons
- Turmeric1 teaspoon
- Walnuts40 g chopped
- Pomegranate Arils60 g
- Sea Salt2 teaspoons
- Black Pepper To Taste
- Filtered Water400 ml
Method
- 1Heat a heavy pot over gentle heat and warm the olive oil then add shiitake and reishi and stir until the mushrooms release their juices
- 2Add turmeric white beans and lentils and pour in filtered water to barely cover the mixture
- 3Bring to a gentle simmer then lower the heat and cover the pot leaving it to braise slowly for an hour making sure the simmer is low and even
- 4Add broccoli and kale in the final 12 minutes to preserve color and nutrients
- 5Gently fold in the sardines just before serving to warm them through without breaking them apart
- 6Finish with chopped walnuts pomegranate arils and a final scatter of sea salt and black pepper
Nutrition
Per serving
38g
Protein
40g
Carbs
28g
Fat
Calories520
Fibre12g
Sugars6g
Vitamins
Vitamin D6 mcg
Vitamin B125 mcg
Vitamin K82 mcg
Minerals
Calcium420 mg
Iron6 mg
Potassium920 mg
Utensils
Heavy PotWooden SpoonKnifeCutting BoardMeasuring Spoons
This way of cooking
Cellular Longevity
Regeneration, anti-aging, disease prevention.
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