Nicky Dear Health Coach

If you are having toast try to have wholegrain sour dough whenever possible rather than white bread.

This will help with your blood glucose levels as the wholegrains take your body longer to digest and will not give you a blood sugar spike and then make your feel tired after eating, it will also keep you fuller for longer.

The sourdough will also help with your gut health as it helps to break down gluten in the bread.

You will need:

Field Mushrooms, chestnut mushrooms , shitake, closed cup, button mushrooms ( or a combination of any of these ) the more the merrier ! Sliced or chopped.

1 tsp Miso paste ( miso is fermented soy and is great for your gut )

1 tbs Kefir or natural yoghurt

A spinkle of Mixed dried herbs

Sea salt

Ground black pepper

Sour dough bread toasted

-Fry the mushrooms in a little Extra Virgin olive oil ( EVOO)

-When the mushrooms are releasing some liquid add the miso paste and mix in.

-Continue to gently fry until the mushrooms are soft.

-Add the yoghurt or Kefir and stir well to create a creamy sauce.

-Season with Sea Salt & Ground black pepper.

-Drizzle with EVOO.

I love to add a little grated Parmesan and I also add some garlic in with the mushrooms at the start, but I realise this may be a step too far for the un initiated 😊