The health benefits of Australian Truffles
These deep, earthy, individual gems of the earth, with their mysterious and unforgettable aroma, have been revered by chefs, by me, and by food lovers worldwide for centuries. Truffle growing in the southern hemisphere began in New Zealand in the late 1980s, quickly followed by Tasmania, and Australia is now one of the world’s major producers of black winter truffles.
Truffles are a fungus, and like mushrooms they provide fibre, some protein, minerals such as potassium, phosphorus, magnesium and copper, and antioxidant compounds. Because we only ever eat a few shavings at a time, their real gift is flavour rather than nutrition, and that is a wonderful thing for healthy cooking!
Wellness
Antioxidants Laboratory studies have found truffles contain antioxidant and antimicrobial compounds. It is interesting research, though the amounts in a few shavings are small.
Flavour without the extras A little truffle turns a dish low in fat, salt and sugar into a taste sensation, making healthy meals feel luxurious.
Beauty
Truffle extracts have become a luxury ingredient in skincare for their antioxidant compounds, but enjoy fresh truffles for the pleasure of eating them.
Weight management
Thanks to their intense flavour, a few shavings of truffle can turn a simple, low-kilojoule meal of vegetables, legumes or lean protein into something special.
Beware synthetic imitations Many “truffle” oils and products contain synthetic flavouring (2,4-dithiapentane) rather than real truffle. Check the label, and buy fresh Australian truffles in season (June to August) from a reputable grower. If you wish to purchase them, they can be found here.
Cooking with truffles
There are many different ways of cooking Truffles and many rely on carbohydrates as a base, however some healthy alternatives are;
White bean soup finished with shaved truffles, make a gentle flavoured white bean soup with a little lemon, garlic and vegetable stock, blend and top with thin shavings of fresh truffle.
Try cauliflower and chia pizza crust with garlic chives and shaved truffle.
Celeriac, hazelnut & speckled truffle dip.
Hummus filled zucchini flowers with truffle oil (choose a quality oil made with real truffle, not synthetic “truffle aroma”; and don’t make your own by storing fresh truffle in oil at home, as this carries a risk of botulism).
Truffled organic chicken & mushroom braise with pearl barley dumplings.
Buckwheat groats risotto with Parmesan and shaved truffle.
Green pea and truffle pesto to top soups, spread and jazz up bland dishes.
Quinoa, artichoke, baby spinach and wild mushroom salad topped with a truffle vinaigrette & shaved on top is a nutrient powerhouse.
Interesting fact
“Did you know truffles are the fruiting body of a fungus that grows underground in partnership with tree roots, and are traditionally hunted with trained dogs or pigs?”
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.
