If you love stroganoffs, you’re in a for a treat! Rich in protein and immunity-boosting micronutrients, this beef and mushroom coconut stroganoff makes the perfect dinner paired with sweet potatoes.
Ever since my son’s diagnosis, I have been very intentional with the ingredients I use to cook. I endeavour to include foods that complement each other in terms of their nutritional value first then work on infusing flavour. After all, the taste is just as important as its nutritional value, right?
I know that vegan diets are trending right now and you may be surprised (or mortified) that this recipe contains beef instead of a plant-based option. Scientific evidence shows that people living with sickle cell anaemia need more protein than the average healthy person. This is because their bodies constantly produce new red blood cells and break down the damaged sickled cells. This process uses up a lot of energy and protein that would otherwise be used to maintain other normal functions in the body. When there is a lack of energy, protein and nutrients, it negatively affects growth, development, immunity and the number of pain crisis an individual experiences.
Beef is a much better source of protein and certain micronutrients like iron and zinc than many plant-based proteins. Morever, we digest proteins from animal foods more efficiently, and we can use them to maintain health. Plant proteins are less available to us because we cannot digest them as efficiently. They also contain compounds that make it difficult for us to extract their protein.T his may not be problematic for healthy individuals because they have lower protein needs. However, this may be detrimental to the health of a person with sickle cell anaemia.
When it comes to sickle cell anaemia, choosing nutrient-dense foods should be the top priority. This does not mean that you cannot use plant-based sources of protein like tofu or tempeh. I only want to emphasise that restricted diets do not have a place in managing sickle cell anaemia.
Vitamin A and folates are two nutrients that individuals with sickle cell anaemia need more of. Vitamin A boosts immunity while folates aids in the production of red blood cells. Sweet potatoes are excellent sources of vitamin A, and that is the reason I have included them in this recipe instead of regular white potatoes. Broccoli is a good source of folates.
I have replaced dairy with coconut milk in this recipe. Besides the fact that most of the black population have a dairy intolerance, coconut milk has superior anti-inflammatory properties that may be beneficial in sickle cell anaemia. The oil in coconut milk is rich in medium-chain saturated fatty acids and antioxidant compounds that prevent inflammation.
This beef and mushroom coconut stroganoff is suitable for the whole family, and it is rich in:
- Vitamin A (1136µg)
- Selenium (22.6µg)
- Vitamin E (2.6mg)
- Vitamin B12 (2µg)
- Iron (5.4mg)
- Vitamin B6 (0.91mg)
- Folates (169µg)
- Vitamin C (112mg)
Beef and Mushroom Coconut Stroganoff
- Prep Time: 10 mins
- Cook Time: 40 mins
- Total Time: 50 minutes
- Yield: Serves 1
- Category: Dinner
Description
Rich in protein and immunity-boosting micronutrients, this beef and mushroom coconut stroganoff makes the perfect dinner paired with sweet potatoes
Ingredients
- 100g diced beef
- 1 small sweet potato, sliced into rounds
- 92g broccoli, steamed
- 75g white mushrooms, halved
- 1 medium shallot, finely chopped
- 1 fat garlic clove, finely minced
- 30g coconut milk
- 1 vegetable or beef stock cube
- 1 tablespoon fresh or dried parsley
- 2 tablespoon olive oil
- 1/4 teaspoon paprika
- Salt and black pepper, to taste
Instructions
- Preheat the oven to 200C then line a baking tray with parchment paper. Put the sweet potatoes in a small bowl, drizzle with a teaspoon of olive oil, a pinch of salt and paprika. Toss well to combine then place the sweet potatoes on the baking tray and cook in the oven for 30 minutes until softened.
- While the sweet potatoes are cooking, heat one tablespoon of oil in a large saucepan then add the beef and fry without turning for 2 minutes. Flip and fry a further minute then transfer to a bowl and set aside.
- Return the pan to the stove then add the second tablespoon of oil. Once the pan is hot, add the shallots and fry for 1 minute until softened.
- Transfer the beef back into the pan, then add the mushrooms, garlic, stock cube, and porcini mushroom powder. Put the lid on the pan and cook on a low heat for 3 minutes to the mushrooms release some of their liquid.
- Take the lid off the pan add the coconut milk and parsley and adjust the seasoning as necessary with salt and pepper. Cook for a further few minutes on low heat then take the pan off the heat.
- Serve the stroganoff with baked sweet potatoes and a side of broccoli.
Nutrition
- Serving Size: Serves 1
- Calories: 420 kcal
- Fat: 17.2g
- Carbohydrates: 36.4g
- Fiber: 8.2g
- Protein: 29.8g
