SHA Magazine Healthy Nutrition

Pumpkin terrine, sautéed mushrooms and fresh sprouts

SHA Wellness Clinic

December 9, 2021

[:es]Esta receta ligera y nutritiva es perfecta para disfrutar de unas navidades saludables sin renunciar por ello al placer de comer[:en]This light and nourishing recipe is perfect to enjoy a healthy Christmas without renouncing to the pleasure of eating.[:]

All the recipes prepared at SHA’s kitchens have two elements in common. On the one hand, they are highly therapeutic and their ingredients have been chosen for their nutritional benefits. On the other hand, the taste and presentation of haute cuisine make them authentic gastronomic experiences. This pumpkin terrine, sautéed mushrooms and fresh sprouts is a good example of this, and we invite you to prepare it this Christmas so you can enjoy your food without falling into the typical excesses of this season.

Pumpkin is a food with sweet and fruity notes that can be incorporated into almost all kinds of dishes, including desserts. It is rich in water, amino acids and soluble fibre with a satiating effect and has a low fat and calorie content, making it perfect for healthy diets aimed to reach and maintain an optimal weight. It is also a source of minerals and oligoelements, such as potassium, phosphorus, magnesium, sulphur, copper and zinc, and provides carotenoids that are precursors of vitamin A, such as lutein, and vitamins B, C and E, which give it a high antioxidant power that neutralises the action of free radicals, thus preventing cellular ageing. It also helps to strengthen the immune and cardiovascular systems, controls cholesterol and hypertension, promotes digestion, improves eye health and reduces fluid retention.

Watercress is rich in nutrients, vitamins A, B6 and C, fibre and minerals such as calcium and iron, which protect against cell damage, have a very beneficial effect on cardiovascular health and strengthen the immune system. Dill is an aromatic herb with a sweet taste that adds a unique flavour to any recipe and facilitates digestion, accelerates the elimination of toxins and strengthens the immune system.

Finally, the combination of spices such as cardamom, cloves, cinnamon and pink pepper, besides adding many flavours to the recipe, are a source of trace elements and vitamins and help to eliminate gas, reduce inflammatory processes, blood sugar levels and blood pressure, and promote the absorption of minerals such as iron.

Ingredients

For the pumpkin timbale:

500gr pumpkin

1 teaspoon agar powder

80g rice molasses

100 ml rice milk

Salt

1 teaspoon cloves

½ teaspoon pink pepper

1 teaspoon cardamom

Recommendation for the sides:

Mixed mushrooms

Watercress

Fresh mint leaves

Fresh dill leaves

For the vinaigrette:

Extra virgin olive oil

1 tablespoon of mustard

½ tablespoon of tamari

1 teaspoon rice molasses

Preparation

1.Bake the pumpkin in the oven at 180ºC until tender.

2.Mash the pumpkin to a puree and set aside in the fridge

3.Put all the ingredients for the timbale in a saucepan and cook over medium heat for 5 minutes. Remove from the heat, cover and leave to infuse for 15 minutes.

4.Pour the timbale batter into a mould and place in the fridge until solid.

5.For the vinaigrette, mix the mustard with the tamari and the molasses, then emulsify with the olive oil.

6.Place all the sprouts and leaves in a bowl and dress with the vinaigrette.

7.Sauté the mushrooms in olive oil and season with salt.