Healing Almanac Original
— Foods —
Anchovy, Mushroom & Goat Cheese Spinach Mash
A savory, protein-rich spread that comes together in one bowl.
Moods anti-inflammatoryheart healthbrain + focusprotein-richquick + no-cook
Prep · Yield
On this page About ·Ingredients ·Method ·What you'll notice ·Tips & storage
Important — read before making
Canned anchovies are salt-cured and naturally high in sodium — no extra salt is needed, and those watching sodium may want to rinse or pat them first. Anchovies are a source of purines, which anyone managing gout may wish to keep in mind. Check cracker labels for clean ingredients. Goat cheese is unsuitable for those avoiding dairy; pregnant people should choose a pasteurized goat cheese.
Pregnancy caution
About this recipe
A quietly nutrient-dense spread of anchovies, mushrooms, spinach, and goat cheese, mixed in a single bowl and eaten with clean crackers or a fiber-forward pita. No cooking required.
Ingredients
- 2–3 white mushrooms, chopped (selenium · B vitamins)
- 1 green onion, chopped (sulfur compounds · vitamin C)
- 1 can anchovies in olive oil (omega-3s · EPA · DHA · calcium · vitamin D)
- Fresh spinach, to taste (folate · vitamin K · plant iron)
- Goat cheese, to taste (protein · calcium)
- To serve: clean pita crackers (check the label) or Joseph's Flax, Oat Bran & Whole Wheat Pita Bread (fiber · flax lignans)
Method
- 1 Chop the mushrooms and green onion.
- 2 Add the anchovies with a little of their olive oil, the spinach, and the goat cheese.
- 3 Mix everything together until combined.
- 4 Eat with clean pita crackers, or spread inside a Joseph's pita.
What you'll notice
- Rich in omega-3 fats (EPA + DHA) from whole anchovies, linked to heart and brain health
- Anchovies are eaten whole, adding calcium and vitamin D for bones
- Low on the food chain, so very low in mercury compared to larger fish
- Goat cheese offers protein and calcium many digest more easily than cow's dairy
- Olive oil helps the body absorb spinach's fat-soluble vitamins
- Balanced bite of protein, healthy fat, and fiber when paired with a flax-bran pita
Tips & storage
Storage
Best eaten fresh; keep any leftovers covered in the fridge and eat within a day.
Reference notes