Unique, Nutritious and Truly Versatile!
Whether you’re a meat-eater or have gone #meatfree, mushrooms are a menu must-have.
These rich, earthy-flavoured delicacies can jazz up any meal or star as the main event; plus they’re packed with nutritious goodness!
Mushrooms are an impressive, unique food. They are classified as neither a plant nor an animal. In fact, they are classified as a fungus, and it is the fruiting body that we eat.
Tasty AND Nutritious!
They are packed full of vitamins and minerals!
They contain high amounts of the essential B group vitamins which are important in for energy production in the body, such as riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid ( vitamin B5) and biotin.
They also contain a number of minerals (including potassium, copper and phosphorus), as well as antioxidants such as selenium and ergothioneine (thought to protect red blood cells).
Mushrooms are a helpful weight loss tool!
Mushrooms are high in fibre and low in calories making them a useful food choice for those trying to lose weight. Fibre works in the body as a bulking agent helping to increase satiety and decrease appetite by keeping you feeling fuller for longer. Some research revealed that button mushrooms can increase the satiety of a meal, making it more filling and appetite-sustaining.
Tips for Choosing and Storing Mushrooms
Button, cup and flat variety mushrooms are the most popular and readily available, although many speciality mushrooms (shirataki, Swiss browns and oyster mushrooms) are becoming easier to get.
When choosing button, cup and flat mushrooms select those that are cream coloured, firm and dry. Tightly closed mushrooms are a sign of younger mushrooms although those with opened caps often have richer flavours. It’s best to avoid mushrooms with caps that are discoloured or wrinkly as this can indicate that the mushrooms are past their prime.
Once you have made your choice, it’s important to store the mushrooms correctly to maintain their freshness. The best way to store them is in brown paper bags in the crisper section / veggie draws in the fridge. To prevent them from deteriorating earlier, avoid washing mushrooms before storing them.
Preparing Mushrooms for Cooking
Before cooking, prepare mushrooms by first wiping them with a clean damp paper towel, or using a pastry brush to brush them clean. You can also quickly rinse mushrooms under running water but it’s best to avoid leaving mushrooms to stand in water as they will absorb it and become bloated. There is no need to peel mushrooms before cooking as you might miss out on the nutritious goodness that can be found in the skin.
Cooking up a Storm
Mushrooms are a very versatile food – they can be consumed on their own or added to a hearty meal. Most mushrooms can be eaten raw, simply slice them and add them to your salad. They also work well as a substitute for the bun in a halloumi cheese burger.
If you prefer cooked mushrooms, almost any cooking technique works well with these little gems – fried, baked, or steamed.
Top tip: for even cooking, choose mushrooms that are similar in size.
A simple yet delicious dish can be made by adding a blob of butter, some garlic and a sprinkle of herbs to your mushrooms and baking for ±30min at 180ºC.
The Best Part About Mushrooms?
Mushrooms are a very versatile food – they can be consumed on their own or added to a hearty meal.
Most can be eaten raw, simply slice them and add them to your salad. They also work well as a substitute for the bun in a halloumi cheese burger.
