Eating mushrooms has benefits for your health
AUTUMN is the perfect time for a funghi foray and whether you have found your mushrooms in the local woods or the local supermarket there are plenty of good reasons to eat them.
Research suggests that eating plenty of mushrooms helps build up the immune system and fend off bugs. And at a time when we are all trying to avoid swine flu, any added benefit has to be worthwhile.
The humble mushroom is already known to be rich in niacin which helps the body’s tissues and toxin disposal and potassium, needed to help prevent raised blood pressure.
Plus it is high in antioxidants, B vitamins and other minerals such as selenium, iron and copper.
Low in calories, mushrooms can also be counted as part of the recommended five portions of fruit and vegetables a day.
Dietician Dr Sarah Schenker says: “Strong immunity depends on adequate intake of nutrients, many of which are provided in good amounts by mushrooms. Now, new research shows that mushrooms can help fight against viruses, they should be an important component of a healthy and varied diet this winter.”
And to prove the point, Sarah has put together a couple of recipes which combine the benefits of mushrooms with other healthy ingredients to ensure a balanced autumn meal.
For more information and additional recipes see the Mushroom Bureau website www.mushroom-uk.com
* Crunchy Mushroom Pilaf
Preparation time: 10mins
Cooking time: 30-35mins
Serves: 4
Energy: 475kcal
Protein: 16.1g
Fat: 12g (of which saturates 2g)
Carbohydrate: 80.9g (of which sugars 21.6g)
Fibre: 6.3g
Salt: 0.9g
Contains a over a third of the daily recommendation of iron and counts for two of the five-a-day.
Ingredients:
15ml/1tbsp oil
1 (250g) pack chestnut mushrooms, halved
1 onion, chopped
5ml/1tsp ground cumin
5ml/1tsp ground paprika
2 cloves garlic, crushed
100g/4oz split red lentils
225g/8oz brown rice
100g/4oz dried apricots, quartered
50g/2oz raisins
900ml/11/2pts vegetable stock
1 (100g) bag watercress, roughly chopped
1 green chilli, deseeded and chopped
50g/2oz mixed nuts, roughly chopped
salt and ground black pepper
Method:
1. Heat 2tsp of the oil in a large pan, add the mushrooms and sauté over a high heat for 4-5mins or until nicely browned. Transfer to a bowl and set aside. Add the onion to the pan and sauté for 5mins.
2. Stir in the cumin, paprika and garlic, lentils, rice, apricots and raisins and cook, stirring for a minute. Pour in the stock and bring to the boil.
3.Cover and simmer for 20-25mins or until the rice is tender. Add a little more water if the rice begins to stick.
4. Whilst this cooks, heat the remaining oil in a small pan, add the nuts and chilli and cook, stirring until the nuts are golden brown. Set to one side.
5. Add the mushrooms and watercress to the rice, stir well then cover and cook for a further 2mins until the watercress has wilted. Season to taste. Stir in the nut mixture and serve straight away.
* Crunchy Warm Mushroom Salad
Preparation time: 10mins
Cooking time: 5mins
Serves: 4
Energy: 399 kcal
Protein: 16.4g
Fat: 34.6g (of which saturates 6.6g)
Carbohydrate: 5.9g (of which sugars 2.5g)
Fibre: 3.4g
Salt: 1.10g
Contains a over a third of the daily recommendation of vitamin C and counts as two of the five-a-day.
Ingredients:
100g/4oz rocket, spinach and watercress leaves
1 avocado, peeled, stoned and sliced
1 orange pepper, deseeded and sliced
225g/8oz smoked mackerel fillets, skinned and flaked
30ml/2tbsp olive oil
60ml/4tbsp mixed seeds such as pumpkin, sunflower and sesame
1 (250g) pack large flat mushrooms, sliced
1 clove garlic, crushed
1 red chilli, deseeded and sliced
zest and juice 1 lemon
salt and freshly ground black pepper
Method:
1. Place the leaves in a large serving bowl, add the avocado, pepper and flaked mackerel. Set aside.
2. Heat 15ml/1 tbsp of the oil in a large frying pan, add the seeds and cook, stirring for a couple of minutes until the seeds are toasted. Transfer to a piece of kitchen paper to drain.
3. Add the remaining oil to the pan, add the mushrooms and sauté over a high heat for 4mins, until nicely browned. Stir in the garlic, chilli, sauté for 1 minute. Then add the lemon zest and juice and seasoning to taste.
4. Toss the hot mushrooms and toasted nuts and seeds into the salad leaves and toss well to mix. Serve straight away.
* Prawn, Mushroom & Spinach Curry
Preparation time: 10mins
Cooking time: 25mins
Serves: 4
Energy: 281 kcal
Protein: 19.3g
Fat: 11.3g (of which saturates 1.3g)
Carbohydrate: 27.3g (of which sugars 7.2g)
Fibre: 6.8g
Salt: 1.51g
Contains more than a third of the daily recommendation of iron, folic acid and vitamin C and counts for three of the five-a-day.
Ingredients:
30ml/2tbsp vegetable oil
100g/4oz button mushroom
1 (250g) pack open cup mushrooms
1 onion, chopped
1 clove garlic, crushed
2.5cm/1in piece root ginger, peeled and grated
45ml/3tbsp medium curry paste
225g/8oz sweet potatoes, peeled and diced
1 (400g) can chick peas, drained
300ml/1/2pt vegetable stock
225g/8oz raw tiger prawns, thaw if frozen
225g/8oz fresh leaf spinach
salt and ground black pepper
brown rice to serve
Method:
1. Heat the oil in a large pan, or wok, add the mushrooms and sauté over a high heat for 4-5mins or until nicely golden. Transfer to a plate and set aside.
2. Add the onions to the pan and sauté for 5mins. Stir in the garlic, ginger, curry paste, sweet potatoes, chick peas and stock. Bring to the boil and simmer for 15mins or until the potatoes are tender.
3. Stir in the mushrooms, prawns and spinach and simmer uncovered for 5mins or until the prawns have turned pink.
4. Adjust the seasoning to taste. Serve hot with brown rice.
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