Mushroom pan with chard, oyster mushrooms and tomatoes

The mushroom pan with chard, oyster mushrooms and tomatoes is easy to make, delicious and quick to prepare.

Nutrient profile : According to GDA guidelines, one portion of this recipe covers more than ten times the average daily requirement of vitamin K (mainly thanks to the chard) and a good 50% of that of vitamin C, copper, manganese and vitamin A. The ratio of omega-6 to omega-3 fatty acids is 5:1, which is exactly the recommended maximum ratio.

Swiss chard: Both the stems and the leaves of Swiss chard are edible. It tastes like spinach, but is more intense and bitter. Swiss chard contains a lot of vitamin K, but also vitamin C, vitamin A and vitamin E, as well as sodium, magnesium, potassium and iron. Like spinach, Swiss chard has a high oxalic acid content.

Oyster mushroom: The oyster mushroom is one of the most popular edible mushrooms. Its flesh smells pleasant and the raw flesh has a soft consistency.

Rice milk: Rice milk, also called rice drink, is a cereal milk that consists mainly of rice and water. It is lactose-free and easy to prepare yourself (see "Alternative preparation").

Rice noodles: The long, flat rice noodles are made from rice flour. Sometimes they consist only of rice starch, or tapioca flour or corn starch is added to make them appear more transparent. Since rice noodles are made from rice flour or rice starch, their health value is comparable to pasta made from white wheat flour. One positive difference, however, is that they are gluten-free, provided this is clearly stated.

Turmeric: While fresh turmeric has a resinous, slightly burning taste, dried turmeric is milder, even slightly bitter, and is used primarily for its coloring power. Turmeric, which comes from South Asia, belongs to the ginger family. The rhizome is very similar to ginger, but has an intense yellow-orange color, which it owes to the curcumin. The rhizome stimulates digestion.

What do you have to pay attention to as a vegan?
You can find more information about the composition of this dish in the nutrient tables under the recipe preparation. Information on the optimal ratio of fatty acids and general information on common nutritional errors in vegan and raw diets can be found at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Cold-pressed rapeseed oil is not suitable in this case, as cold-pressed oils can only be heated slightly, in the case of cold-pressed rapeseed oil up to a maximum of 120 °C, as otherwise harmful substances are created. See the following link ( cold-pressed rapeseed oil). But refined rapeseed oil should also be heated up to a maximum of 180 °C. Under no circumstances should it start to smoke, although decomposition will begin before that.

Prepare your own rice milk: You can find instructions on how to make your own rice milk here. Alternatively, you can also use almond milk, oat milk or soy milk.

Homemade vegetable broth: You can find your own recipes for vegetable broth at the following links:

• instant vegetable broth
• Mushroom-Vegetable Broth with Carrots
• Vegan vegetable broth

Vegan vegetable stock: As an alternative to low-salt vegetable broth, you can also use a vegan vegetable stock. You can find a recipe under the following link: Vegan vegetable stock.
Depending on how concentrated it is, you will need to adjust the quantities accordingly.

King oyster mushroom: Instead of the oyster mushroom, you can use the closely related king oyster mushroom or a combination of both oyster mushrooms.

Spinach instead of chard: You can use spinach instead of chard, which doesn't taste quite as bitter. Children often prefer fresh spinach to frozen spinach, which turns into a green mush when heated.