Mushroom buckwheat risotto with fillet steak.
Serves; 2.
Cooks in; 40 mins.
Preparation time; 20 mins.
Difficulty; medium.
This recipe will connect your soul back to the woodlands with its nutty, earthy profile. Packed full of protein, slow energy releasing carbohydrates, vitamins, minerals and antioxidants. This dish is a force of nature. Perfect as a post-exercise meal, this will refuel your body, nourish the soul and leave your body in a perfect position for recovery. It also happens to be gluten free due to the buckwheat.
Why buckwheat?
Buckwheat is a gluten-free pseudo-cereal that's high in nutrients and has many potential health benefits.
Antioxidants;
Buckwheat contains antioxidants that can help fight oxidative stress and may reduce the risk of some types of cancer. It also contains rutin, a phytonutrient that supports the circulatory system and helps fight high blood pressure and cholesterol.
Fiber;
Buckwheat is a good source of fiber, which helps the body digest food and regulate cholesterol.
Complex carbohydrates;
Buckwheat is high in complex carbohydrates, which release energy slowly over time and prevent blood sugar spikes.
Protein;
Buckwheat is one of the few plant foods that's a complete protein, containing all nine essential amino acids the body needs. These amino acids help build and maintain healthy bones, cells, muscles, and tissue.
Minerals;
Buckwheat is a good source of minerals like copper, manganese, magnesium, and phosphorus.
Why mushrooms?
Mushrooms are a reliable source of: B vitamins, which help to provide energy from foods, and form red blood cells. Vitamin D, which helps maintain and build strong bones. Antioxidants, which help protect cells from damage and inflammation that might lead to chronic diseases.
Why bone broth?
Gut health; Bone broth contains gelatin and collagen, which are rich in glutamine and glycine, which support gut health.
Bone health; Bone broth contains minerals like calcium, magnesium, and phosphorus, which are essential for strong bones.
Skin health; Bone broth contains collagen, which provides structure to skin, tendons, and ligaments. The body naturally produces less collagen with age, so bone broth may help improve skin elasticity.
Inflammation; Bone broth contains anti-inflammatory compounds like collagen, glutamine, and glycine.
2 fillet steaks (I use one fillet steak per person. You could also use any type of steak depending on your preference.)
For the buckwheat risotto;
3 tablespoons of cold pressed olive oil
1 red onion (diced)
2 garlic cloves (diced)
300g shitake/button mushrooms (chopped into pieces)
1 medium sized leek (roughly chopped)
250g of uncooked buckwheat
Handful of fresh thyme (roughly chopped)
Handful of parsley (roughly chopped)
250ml-350ml of beef bone broth (depending on how the buckwheat absorbs during cooking. I use Freja beef bone broth, but you could also use vegetable if you wish).
1 tablespoon of coconut yoghurt
Pinch of salt
Pinch of pepper
For serving;
Fresh coriander (roughly chopped)
Sprouted mixed beans
Cold pressed olive oil
Ingredients.
In a frying pan on medium heat add a touch of cold pressed olive oil and allow to get temperature. Add your onion and cook for 2 minutes. Then add your garlic and cook for another 2 minutes. Then add your mushrooms and leek and allow to cook for a further 8 minutes. The aromas should start to release and the vegetables turning soft and golden in colour.
Now add you uncooked buckwheat and stir into the vegetables frying in the pan. Now add half of your bone broth, salt, pepper, thyme and parsley. Mix well and allow to simmer on a low heat.
As the buckwheat keeps absorbing the bone broth, keep adding more to make sure there is plenty of liquid in the pan for the buckwheat to be cooking in. This should take around 30 minutes.
Get your steaks out of the fridge, season with pepper and salt and allow to rest at room temperature.
When the buckwheat starts to soften and the risotto starting to becoming thicker and creamier in texture add you coconut yogurt and mix well.
As you buckwheat risotto now heads towards being ready. Heat a frying pan on a high heat with some cold pressed olive oil. Once the pan is hot, cook your steaks, searing each one on both sides. Then cook your steaks to your desired outcome. I have mine medium (about 10 minutes of cooking time).
Once your steaks are cooked, remove from the pan and allow to rest on the side for 5 minutes before slicing.
As they rest your buckwheat should be cooked and risotto like in texture. Plate your buckwheat risotto. Then add your sliced steak on top. Serve with some fresh coriander, sprouted mixed beans and a drizzle of cold pressed olive oil.