Mushrooms
October sees the start of the Winter months commence and food plays a really important role in our day to day nourishment and comfort.
The days are darker and shorter and the weather starts to get bitterly cold and warming food gives comfort to our day as well as sustenance to keep us energised and satisfied when we might perhaps be less active and looking for ‘comfort’ through food to get us through the shorter days!
As always, my main focus is enjoying foods that are healthy, nutritious and in Season.
Regardless of what season we are in, there is always an abundance of fresh fruits and vegetables available to us throughout the year. In the month of October, I wanted to focus on ‘Mushrooms’ as they are plentiful in our shops as well as now widely offered in a variety of delicious dishes in cafés and restaurants.
Mushrooms are a rich, low calorie source of fibre, protein, and antioxidants.
Personally, my two favourite types of mushrooms are Shiitake and Portobello and here I will share some delicious recipes using these two varieties.
What are mushrooms all about?
Mushrooms come in lots of different shapes, sizes and colours and extremely healthy, tasty and a great addition to any dish, some even offering a meaty like texture as a plant-based substitute to meat (King Oyster Mushrooms and Shiitake work especially well in stews, casseroles and curries)!
With mushrooms, we have to be very careful especially if you choose to go foraging for them because a lot of wild mushrooms can be poisonous especially if you are not familiar with them and their varieties therefore it is always best to buy from your local supermarket or independent farmers market to ensure you buy a clean and toxic free variety.
Mushrooms are low in calorie and just 1 cup of your favourite mushrooms contain approx. 32 calories, 0g fat, 3.3g of carbs, 1g dietary fibre, 3.1g protein and a good balance of Vitamin C, D & B-6 as well as 2% Magnesium.
How to enjoy Mushrooms!
Mushrooms can be eaten in many ways using their numerous tasty varieties. Try some of the different ways mentioned here.
Breakfast to serve 2 people: MUSHROOMS ON TOAST
Take 2 cups of white or chestnut mushrooms, wash and peel skin. If small, use whole or if a little bigger cut in half and pan fry them in 1 tsp truffle oil with a good helping of freshly ground pepper and pinch of sea salt for 10 minutes until excess water has evaporated.
Once ready, add a ¼ cup of oat or soy cream, warm through for 30 seconds and serve on toasted sourdough bread with a side of cherry tomatoes!
Totally delicious, quick and easy and great for any meal or snack.
To make this a complete meal, add some protein by serving this dish with ½ avocado per person (smashed and spread over your bread) and sprinkling some dry toasted pumpkin seeds on the top!
Portobello Mushroom Pesto Burger
This is my favourite dish at the moment and because it is light, it can be enjoyed for lunch or dinner, whatever suits you!
To serve 2
2 English muffins, or Ciabatta rolls sliced in half and toasted
2 (or 4 if you are hungry or the mushrooms are small) Portobello mushrooms, skin removed and sautéed in a frying pan with 1 tsp olive oil. Initially cook on low until mushroom cooks then turn heat up so it starts to smoke a little so you get a smoky flavour!
Pesto: ½ cup fresh basil, ½ cup walnuts or pine nuts, 4 tbsp nutritional yeast, 1 tsp truffle oil, 2 tbsp cold water (may need more if mixture is too thick), juice from ½ lemon, sea salt and black pepper to taste – blend all together until you have a creamy texture.
1 large vine tomato
2 tbsp vegan mayo
To serve, toast the muffins and place one half on the serving plate. On one half top with mayo and slices of tomatoes before topping with the mushrooms and drizzling over the pesto. Add the other side of the muffin on top and enjoy with a nice crunchy green salad or baked sweet potato fries!
Mushroom Pate
For recipe CLICK HERE
