MUSHROOM AND LEEK PIE ~ VEGAN, DAIRY-FREE, AND GLUTEN-FREE

WHY YOU SHOULD MAKE THIS VEGAN MUSHROOM AND LEEK PIE

THE INCREDIBLE HEALTH BENEFITS OF OYSTER MUSHROOMS

Oyster mushrooms are also known as Pleurotus ostreatus by their Latin name. The generic name Pleurotus is Latin for 'side ear,' which refers to the lateral attachment of the stem, and ostreatus is a reference to oysters as the shape of the mushroom's fruiting bodies that often resemble oyster shells. These mushrooms grow wild in various locations worldwide, even in the UK, where I have been fortunate to identify, harvest, and cook with them fresh last autumn. Click here to see my Instagram post.

Many people now know that mushrooms are a great meat replacement for those wishing to adopt a plant-based diet. They are also a fantastic superfood and one that we should be adding to our arsenal of health-promoting staple foods. 

Here are some of the benefits of adding oyster mushrooms to our diet. 

• Immune System Support: the beta-glucans in oyster mushrooms make them one of the best foods for protecting your immune system against short and long-term illnesses.
• Anti-Cancer Properties: oyster mushrooms have antitumor and anti-metastatic properties toward cancer cells. They may help prevent the enlargement and spread of cancer cells in the body. For example, a human study suggests that oyster mushrooms may inhibit the growth and proliferation of colon and breast cancer cells.
• Antimicrobial: research shows that oyster mushrooms can effectively fight against drug-resistant E. coli and Staph infection. Studies have also shown them to be effective against Candida overgrowth and Streptococcus infections.
• Antiviral: oyster mushrooms can exert both direct and indirect antiviral effects through immune system-enhancing activity. Also observed is that mushrooms have the potential to inhibit cell replication in viruses, including HIV.
• Lowers Blood Sugar: high blood sugar and insulin resistance are hallmarks of type 1 and type 2 diabetes. The high fibre and beneficial protein content plus the low-fat content of the mushrooms make them an ideal food for any individual wishing to combat diabetes naturally. Guanide, a compound in oyster mushrooms, exerts a powerful anti-hyperglycemic effect, naturally lowering blood sugar levels.
• Lowers Blood Pressure: oyster mushrooms have been found to have a relaxation effect on the smooth muscle of the arterial walls, thus effectively lowering blood pressure.
• Anti-Inflammatory: oyster mushrooms have an anti-inflammatory effect on the human body; they can down-regulate the pro-inflammatory pathways involved in chronic (autoimmune etc.) and acute (allergies, tissue injury, etc.) types of hyperinflammatory conditions.

GOOD THINGS TO NOTE ABOUT THIS VEGAN 'CHICKEN' AND LEEK PIE

1. Ready in 30 minutes: by the time you have prepped and cooked your veggies to accompany your pie, it is ready to serve.
2. Only ten simple ingredients: by using ready-rolled puff pastry, you save not only time preparing this dish but also you save money, skill, and time on using those additional ingredients needed to make the pastry.
3. High protein: the pie contains a suitable protein replacement for chicken with oyster mushrooms that are similar in taste and texture; you can also add cubed tofu to this recipe, further boosting its overall protein. 
4. Nutritionally balanced: You have balance with the carbs from the potatoes and nutrient density from the leeks and all the other veggies you serve up with your pie.
5. Gluten-free option: this filling recipe is free from gluten when selecting gluten-free pastry to cover your pie and gluten-free flour to thicken your sauce.

You can make your pastry from scratch; however, for convenience, you can opt for a ready-rolled pastry sheet, many of these are by default vegan, and you can also purchase gluten-free and vegan pastry. Check the label when you are at the supermarket.

VEGAN MUSHROOM AND LEEK PIE RECIPE

Serves 4

INGREDIENTS

• 150g oyster mushrooms
• 2 leeks
• 1 tbsp olive oil
• 25g vegan butter or margarine
• 2 tbsp plain flour or GF flour
• 500ml unsweetened plant-based milk
• 1/2 vegetable stock cube
• 2 tbsp nutritional yeast
• Salt & black pepper
• 1 pack of ready rolled puff pastry 320g jus-rol, gluten-free version if necessary

Optional:

• Smoked tofu
• Asparagus

To Serve:

• Mashed potatoes
• Steamed veggies
• Braised red cabbage
• Plant-based gravy

METHOD

1. Pre-heat your oven to 180c/350f/gas mark 4.
2. Add oil to a large frying pan, fry your oyster mushrooms until browning and crisp, you can add a pinch of salt and push them into the pan with the back of your spatula to aid this process, then remove them from the pan.
3. Slice your leeks into 1cm round, pan fry these in a little water until just cooked, set aside.
4. Next, add the plant-based butter to a saucepan, heat until melted. Remove from the heat and add your flour and mix until you get a thick paste. This is your rue for your sauce.
5. Add a small splash of plant-based milk to your rue and stir until combined, you want to keep adding small amounts of milk to create a sauce without lumps, you can use a whisk to help you. Once you've added all the milk, add your nutritional yeast, crumble in half a stock cube, season with salt and black pepper.
6. Pop your saucepan back on a medium-low heat, gently heat the sauce until thickened, stirring or whisking frequently, you must not let it burn or go lumpy. This will take a few minutes. Remove from the heat.
7. Once you have your pie components, add them to a pie dish, mix in the mushrooms, leek, and sauce together, you can choose now whether to add additional fillings, I sometimes add cubes of smoked tofu, and/or asparagus.
8. Top your pie filling with the just rol pastry, cut the pastry around the edges of the pie dish so it covers the entire dish but does not hang over.
9. Place your pie in the oven for 25 minutes or until the pastry is cooked through, golden on top and has risen.

Serve a slice of your pie with accompaniments of your choosing, I went with steamed carrots, spring greens, and brussels sprouts, braised red cabbage, mash potatoes, and gravy.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting