Mushrooms are a unique and nutritious food. They provide B vitamins (riboflavin, niacin and pantothenic acid), selenium, copper, potassium, fibre and beta-glucans, plus the antioxidant ergothioneine. They can even make their own vitamin D when exposed to sunlight!
Wellness
Vitamin D Like us, mushrooms make vitamin D in UV light. Pop them gill-side up in the sun for 15 to 60 minutes before cooking and a serve can provide a good share of your daily needs. It is a handy boost, though not a replacement for safe sun exposure or supplements your GP recommends.
Immune health Mushroom beta-glucans and selenium support normal immune function, and researchers are studying beta-glucans for their effects on the immune system.
Antioxidants Mushrooms are one of the richest food sources of ergothioneine and selenium, antioxidants that help protect your cells from oxidative stress.
Heart health Mushrooms are naturally fat-free, low in sodium and provide potassium and fibre. Their savoury umami flavour makes them a great way to reduce the meat and salt in a dish.
Energy B vitamins help your body turn food into energy.
A safety note Only eat mushrooms from a shop or a reliable source. Wild mushrooms in Australia include deadly species, such as the death cap, that look like edible ones.
Beauty
From the inside Selenium, B vitamins and antioxidants support healthy skin, hair and nails.
Weight management
Mushrooms have only around 100 kJ (24 calories) per 100 grams and add a meaty texture and big flavour to meals, making them a brilliant way to bulk up dishes.
Cooking with mushrooms
Mushrooms come in such a wide gamut of varieties you can spend your whole culinary existence having fun experimenting with different shapes, textures and flavor profiles.
Simply toss field mushrooms in olive oil & garlic and throw on the BBQ whole serve with your favorite kimchee, salad greens and herbs.
Stuffed mushroom caps as an appetizer are always a big hit at parties or use big ones for a meal all on their own. First, line a lightly oiled baking tray with your favorite fresh, stemmed mushrooms. In a bowl, combine roughly cut cashew nuts, a few minced garlic cloves, a couple of turns of quality EVOO, a splash of lemon juice,baby spinach and finish with a dollop of persian fetta Stuff the mushroom cavities and bake them in the oven for a good twenty minutes or so.
For a sumptuous appetizer, or even a meal in and of itself on a cold winter’s day, concoct a steaming pot of cannellini bean and mushroom soup. All you need are cooked cannellini beans, tahini paste, some butter, chicken or vegetable broth, as many of your favorite mushrooms, two minced garlic cloves, an onion, two ribs of celery, salt and pepper to taste.
Portobello mushroom and Lentil burgers are a popular favorite amongst vegans, vegetarians and carnivores alike as they are thick and meaty and stand up well to grilling. Spice them as you would your favorite burger using lentil patties as the bread, throw on a slice of grilled haloumi cheese, some avocado, fresh rocket and well grilled mushies, top with some homemade tomato relish, and you will be in savory burger heaven.
“I am… a mushroom; On whom the dew of heaven drops now and then.” ~John Ford
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
