In a frying pan, heat the oil and then sauté the sliced mushrooms for 5 minutes until they start to turn golden.
Add the spinach and cracked pepper to the pan. Continue sautéing all ingredients until the spinach is wilted. If ingredients are sticking to pan, add ¼ cup water and to gentle mix ingredients until the water has almost evaporated.
Serve immediately as a side at any meal.
Tweaks
Great breaky side, with scrambled egg and/or baked beans.
Experiment with adding other ingredients when sautéing the mushroom: e.g. chopped asparagus, diced onion, or halved cherry tomatoes.
A clove of garlic or a squeeze of lemon will add some extra zing! Add fresh herbs such as chopped parsley or chives in the last minute of cooking for extra flavour.
Notes
Nutrition information (per serve):
Energy (298 kJ)
Protein (3.5 g)
Total Fat (5.2 g)
Saturated Fat (0.8 g)
Carbohydrate (0.3 g)
Dietary Fibre (2.6 g)
Sodium (18.5 mg)
Iron (1.9 mg)
Allergies
Contains:
FODMAPs.
Why is this good?
Be Healthier
Spinach can help to prevent type 2 diabetes and heart disease. It is also a good source of iron which is important during pregnancy.
Green leafy Veg such as spinach are great sources of phytonutrients such as lutein, vitamin C and beta barotene which can improve skin health health and appearance.
Mushrooms are high in phytonutrients (especially Vitamin A, Vitamin D, Glutathione, ergothioneine and Selenium) which help in reducing inflammation and preventing heart disease and certain cancers.
What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.
Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:
vegetables and legumes/bean
fruit
lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.
How do I improve my diet?
If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.
Is my diet healthy?
Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.
Why is healthy eating important?
Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.