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Shitake Mushrooms, Heritage Tomatoes & Spinach on Toasted Sourdough

Shitake mushrooms are particularly high in zinc which is a boost to the immune system. Using a variety of heritage tomatoes of different colours and flavours makes this simple meal into something special. Serves 1


  • olive oil for cooking
  • 1 garlic clove, finely chopped
  • 6-7 shitake mushrooms
  • about 5 tomatoes, halved
  • handful of baby spinach
  • 1 slice of rye sourdough bread, or a multi seeded granary works well
  • sea salt & black pepper to season. Try Himalayan pink salt for more minerals


  • Heat a little oil in a non-stick pan over a medium heat, add the garlic, and sweat gently until softened.
  • Add the shitake mushrooms and cook, stirring, for about 2 minutes, then add the tomatoes and season. Cook for about 4 minutes, or until the mushrooms have softened. Add the spinach and cook for a minute or two longer and the leaves have begun to wilt.
  • While the contents are cooking, toast the bread. Top with the mixture making sure to add all the released juices and serve immediately.

Shitake mushrooms boost the immune system, lower blood cholesterol levels, hardening of the arteries, diabetes, eczema, colds and flu symptoms and are an anti-aging agent.

Spinach is an excellent source of vitamins K, A, C and folate as well as being a good source of manganese, magnesium, iron and vitamin B12. Vitamin K is important for maintaining bone health. However, a word of caution, while being a ‘superfood’ vitamin K can interfere with the effectiveness of some antiarrhythmic drugs including Warfarin.