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America’s Healthy
Cooking Teacher

Hemp and Coconut Croquettes with Wild Mushrooms

These main course croquettes will be in demand once your loved ones taste them. Soft and rich and smothered in mushrooms, what could be better? The fact that this dish is rich in omega-3, that’s what!

Makes 3-4 servings

Ingredient List: 

2 tablespoons virgin coconut oil
1 red onion, small dice
2 cloves fresh garlic, thinly sliced
Sea salt
Cracked black pepper
1 zucchini, small dice
8-10 cremini mushrooms, small dice
2 carrots, fine dice
Generous pinch turmeric
1-2 cups rolled oats
1 cup coarsely chopped walnuts, lightly toasted
½ cup unsweetened shredded coconut
2 tablespoons tomato puree
1/3 cup shelled hempseeds
Unsweetened organic almond or soy milk

Wild Mushroom Sauce:
avocado oil
½ yellow onion, thin half-moon slices
6-8 shiitake mushrooms, thinly sliced
6-8 cremini mushrooms, thinly sliced
Sea salt
White wine

Step By Step Instructions: 

Place a small amount of coconut oil in a skillet over medium heat. When the oil liquefies, sauté onion and garlic with a pinch of salt and pepper for 1-2 minutes. Stir in zucchini, a pinch salt and sauté for 1 minute. Stir in mushrooms, a pinch of salt and sauté for 1 minute. Stir in carrots, a pinch of salt and sauté for 1 minute. Stir in the turmeric, season to taste with salt and braise for 5 minutes, stirring occasionally. Transfer to a mixing bowl and stir in 1 cup oats, nuts, coconut, tomato puree and hempseeds, slowly adding more oats to create a mixture that holds together. Slowly add milk to moisten mixture. Set aside to set up. Form mixture into patties.

Place about 2 tablespoons coconut oil in a skillet over medium heat. Lay the croquettes in the hot oil and cook until browned on the underside. Carefully turn the croquettes and cook until browned on the other side, about 3 minutes each side. Transfer to a serving plate.

Heat a small amount of oil in a skillet and sauté onion and mushrooms with a pinch of salt for 1-2 minutes. Add about ¼ cup dry white wine, season to taste with salt and sauté until mushrooms are tender and beginning to brown, about 7 minutes.

To serve, spoon mushrooms over croquettes.  

Cook’s Tip: If you prefer to prepare this dish without wine, simply substitute sparkling apple juice or cider in its place.