Creamy Ⓥ Mushroom Soup & Crackers. Feb Produce PDF, and More...
Mushroom soup & stovetop crackers recipe. Resources page. Updated Produce PDF.
📰 In This Issue
🌱 The Recipe - Creamy Oil-Free Mushroom Soup
This quick, easy, and super cheap boil & blend recipe uses simple ingredients, like common white button mushrooms.
But there's nothing common about them. Simple button mushrooms have been shown to fight prostate cancer, diabetes, and markers of heart disease in randomized controlled trials.
Population studies suggest they might even protect against Alzheimer’s, dementia, and more.
I also use the simple mushroom hack to change the daily value of vitamin D in this recipe from 0.3% to over 100%!
Mushroom soup is also amazing as a base for many other dishes. Check out the protips section for more info and ideas.
I could go on and on about how amazing simple button mushrooms are but you get the idea!
Find the recipe video and links and more below…
🌱 Second Recipe - Stovetop, No-bake Crackers
I had to include my quick cracker recipe because mushroom soup growing up was always overloaded with crackers! Without them it’s just not the same.
This recipe uses a seasoned pan and takes about 20-35 minutes. For some ideas for flavorings, I suggest checking out the Powers for Popcorn & Chips, I also like sprinkling whole sesame, flax, or even sunflower seeds for extra crunchy texture and flavor!
Find the recipe video and full recipe below…
🌱 Seasonal Produce PDF for February
I’ve updated the format for the seasonal produce PDFs so that it’s easier to zoom in on the photo to see the item when you’re at the grocery store. It’s easier to identify if you’re unsure what that ingredient looks like.
I think this format opens it up so it will be easier to add more details for each item in the future and make more use of the seasonal produce PDFs.
Let me know if you like the old format better or have any thoughts, ideas, or suggestions on this or anything else.
🌱 New Resources Page
I’ve created a resource page that will hold all the PDFs, guides, mini-articles, and other content from PbP. Now you can get access to all the back catalogue without having to search through each article for all the goodies!
Plus I’ll be adding some scienced-based resources and other whole food plant based vegans, and SOS-Free (no added salt, oil, sugars), resources, and other cool health, science, and wfpb things I’ve found.
Don’t miss a dish and make sure you’re subscribed!
🔜 Coming Soon
What do you want to see next?
🍲 The Main Recipe: Creamy Mushroom Soup
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This recipe was originally posted on PlantBasedProof.com and you can find the full recipe and tips there.
no dairy, no eggs, no wheat, no gluten, no nuts, no tree nuts, no shellfish, no seafood, no soy, no coconut, no salt added, no oil added, and no sugar added. Sesame free.
Creamy Mushroom Soup
This soup is so simple to make and I’m always surprised how filling and warming it is.
🔪 The Recipe: Creamy Mushroom Soup
⏲️ Estimated Time: About 25 minutes
🍽️ Servings: Around 3-4 servings (~$0.95/serving)
💵 Cost to make: Around $2.85 USD / $4.10 CAD / €2.72
🕹️ Difficulty: Easy - Boil & Blend
Serving size:
1/3rd of the recipe
Nutrition Facts:
🔥 109.3 Calories (5.5% DV, based on 2,000 calories)
🧈 5.1g Fat (7.8% DV of 65g)
– 🥓 Saturated Fat: 0.5g
– 🚫 Trans Fat: 0.0g
– 🌰 Polyunsaturated Fat: 1.1g
– 🥑 Monounsaturated Fat: 3.3g
🥚 Cholesterol: 0.0mg (0.0% DV of 200mg)
🧂 31.4mg Sodium (1.4% DV of 2,300mg)
🌾 12.6g Carbs (1.0% DV of 400g)
🥬 3.0g Fiber (10.6% DV of 28g)
– 🍬 Sugars: 2.6g (5.1% DV of 50g)
💪 4.1g Protein (8.3% DV of 50g)
🍌 341.7mg Potassium (7.3% DV of 4,700mg)
🦴 24.1mg Calcium (1.9% DV of 1,300mg)
🔩 2.0mg Iron (11.3% DV of 18mg)
🌤️ 0.1mcg Vitamin D (0.3% DV of 50mcg/2000IU)
maximize mushrooms to make your daily vitamin D 100%!🍽️ Easy Stovetop Crackers
I avoid baking when I can because it heats up the whole house, it’s always messier than I thought it was going to be, and it’s almost painfully slow. Even pre-heating the oven takes at least 15-30 minutes of foresight.
These stovetop crackers use one seasoned pan, a bowl, a spoon and a fork. They take around 25-35 minutes from start to finish.
Equipment
A seasoned steel or cast iron pan (click to see how to season steel cookware)
A Fork or chopstick for vent holes
A spatula, pizza cutter, or knife to cut the crackers
A Bowl for mixing
A spice/coffee grinder or blender if you use whole oats or flax
Ingredients
½ cup oats, or oat flour
¼ cup flax seeds milled
1.25 cups (carbonated) water, or more as needed.
Directions
Blend your dry ingredients in a spice or coffee grinder until they are a fine flour. You can add other herbs and spices here if you like.
Mix in the 1.25 cups of water, or carbonated water. The batter should be very runny.
Pour our about 1/3rd of the batter into a room-temperature seasoned pan, use a wet spoon to smear the batter into an even layer. Now turn on the heat to medium and cook for 10-15 minutes, or until the top side is just no longer wet and shiny looking. Use a fork to puncture holes right through the batter so steam can escape. Now use the pizza cutter/spatula/knife to divide the crackers into 10-35+ crackers.
Now do not touch any of it until the crackers freely release from the pan. The edges will slowly curl up you should be able to give the pan a shake and most of them should release and be perfectly crispy.
Let them cool down, preferably on a cooling rack, to make them crisp up even more.
🔗 PbP Resources
Find all the resources, PDFs, guides, mini-articles, and everything else here
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That’s all for today. Stay healthy and nourished!
Happy cooking!
-Chef Robert Leigh
plantbasedproof.com
contact@plantbasedproof.com
This sounds absolutely delicious! Creamy mushroom soup paired with crackers is such a comforting combo.