Mushroom & Fennel Hotpot

A great dish to nourish both your body, including your bones and your gut microbiome!

The fennel, leek, garlic, mushrooms, tofu and lentils in this dish all contain great fibre for the gut. In particular these vegetables have prebiotic effects which feed the gut microbiome. 

Eating foods that help support your gut microbes is both good for overall gut health but also so important to support mental health and bone health too. Since there is a bidirectional connection between the health of the gut and the health of the mind. Plus the gut microbiome helps regulate bone loss during oestrogen depletion.

Research shows how eating a Mediterranean style diet, usually described as: plenty vegetables, legumes/pulses/beans, wholegrains, fermented foods including dairy, olive oil, seafood, fresh fruit & a little meat - is helpful in treating depression. 

Add to that the phytoestrogen benefits found in this hotpot, benefiting your bone health and hormone balance. To learn more about this join one of Emma's peri/menopause food workshops. 

All together this hotpot is beneficial for your whole body's health and mental wellbeing ❤️

1 (300g) fennel bulb (once trimmed weighs about 200g)
3 tablespoons extra virgin olive oil
1 leek, trim off green end, remaining white part weighs about 70g
1 clove garlic, peeled
200g baby mushrooms such as Swiss Brown
2 handfuls (50g) chopped kale or chard
4 tablespoons broth or stock or light/white/shiro miso soup  
100g cooked lentils
100g firm tofu, crumbled into small pieces
Juice from 1 lemon
4 tablespoons natural unsweetened yoghurt (optional)  
2 tablespoons (20g) roughly chopped almonds

Trim the top and base off the fennel bulb, and remove the first outer layer if it is a bit ‘woody’. Save the green fennel fronds to decorate the top of the cooked dish later.
Finely slice the leek, fennel and garlic.
In a large frypan or crockpot add the extra virgin olive oil, and warm on low heat, add the leek, fennel and garlic, stirring around a bit.
Pop a lid on the pan and slowly soften for about 5 minutes. Try not to rush this as you don't want the garlic to catch on the bottom of your pan otherwise it goes a little bitter.
Stir in the mushrooms and kale and continue cooking on low heat, with the lid on, for 3 minutes, stirring occasionally.
Stir in 4 tablespoons of broth/stock/miso soup. Pop the lid back on and cook on low heat for a couple of minutes until the mushrooms are just cooked.
Add the lentils, tofu and lemon juice, stir around, test the dish and add salt and pepper to taste.
Stir through some yoghurt. 
Divide into two portions to serve (perhaps save one for tomorrow’s lunch).  
Scatter over the almonds.