Oil-free steamed mushrooms with parsley and turnip puree

The steamed oyster mushrooms and button mushrooms with parsley and swede puree do not require any oil and are easy to make.

Nutrient profile: According to GDA guidelines, one portion of this low-calorie recipe covers about 50% of the daily requirement of vitamins C and K and the trace element copper. The ratio of omega-6 to omega-3 fatty acids is 5:1, which is within the maximum recommended ratio.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors .

Swede: In Germany, traditionally only the yellow-fleshed root tubers, which weigh up to 1.5 kg, are used in cooking, while the white-fleshed varieties are used as fodder turnips. In addition to carbohydrates, swedes also contain large amounts of vitamin C, beta carotene and calcium. However, the tuber consists mainly of water, is therefore almost fat-free and is considered a low-calorie vegetable.

Oyster mushrooms: The oyster mushrooms (Pleurotus), also known as king oyster mushrooms or king oyster mushrooms, are a genus of mushrooms from the family of oyster mushrooms. Oyster mushrooms have a delicate aroma. Like porcini mushrooms, oyster mushrooms are available in brown or pale colors, although the flesh of the brown oyster mushroom has a porcini-like consistency. The aroma of the oyster mushroom is also similar to that of the porcini mushroom. It is also cultivated. Like the button or porcini mushroom, it can also be eaten raw.

Mushrooms: The button mushroom is the most common cultivated mushroom. The flesh of the round mushroom is white and firm, the taste mild. The brown button mushroom is a special variety that is less sensitive to pressure and has a more intense flavor than the white mushroom. Unlike wild mushrooms, cultivated mushrooms can be purchased in stores all year round.

Oat milk: Oat milk (EU: oat drink) is made from oats and water. Oat milk is suitable as a cow's milk substitute and is easy to prepare yourself (see "Alternative preparation").

Parsley: Parsley usually only plays a supporting role in a dish. Parsley is a source of flavonoids, antioxidants and vitamins, especially vitamins K, C and A, which makes this culinary herb suitable for more than just a garnish. There is curly leaf parsley, root parsley and flat-leaf parsley. The latter is considered spicier than the curly leaf parsley and root parsley is the strongest in taste. All parts of the parsley plant have a strong, spicy-bitter aroma, although the often less noticed stems are particularly aromatic. From a medicinal point of view, parsley has a cleansing, disinfectant, diuretic, antispasmodic and expectorant effect.

Amount of salt: We have deliberately not given any information on the amount of salt, as individual needs vary greatly. You decide for yourself, but we recommend keeping the salt content as low as possible. It takes around 3 months to get used to a lower salt content, but you will also benefit from this change in terms of taste. You can find more information on this topic in the book we describe in detail: Salt Sugar Fat by Michael Moss.

Puree: Instead of the turnip, you can also use pure mashed potatoes or potato-parsley root puree.

Mushrooms: You can also use other mushrooms, such as chanterelles or just button mushrooms .

Making oat milk: Information on making your own raw vegan oat milk can be found under the "Make Your Own" section in the following link: Oat milk.