recipes

Mushroom

Recipes

Nutritional

Information

Mushrooms add a delicious level of complexity to any meal including omelets, stir-fries, soup, steeped as a tea, broiled, grilled, in sauces, sautéed, eaten raw, and can add the satisfactory filling or meaty feel for the main dish. They mix well with onions, green beans, tomatoes, fresh herbs (parsley, rosemary, and thyme in particular), cream, cheese (a favorite on pizza!), and meats.

NUTRITION - WHITE MUSHROOM

VITAMINS

MINERALS

FOOD VALUE per 100g

Energy 13 cals
Protein 1.8g
Carbohydrate 0.4g
(of which sugars) 0.2g
(starch) 0.2g
Fat 0.5g
Fibre 1.1g
Sodium 5.0mg

MUSHROOMS CONTRIBUTE TO GOOD HEALTH

Mushrooms are an ideal food - they contain almost no fat, sugar and salt but are a valuable source of dietary fibre. The fibre in mushrooms will help satisfy hungry slimmers as it gives them something to chew on. Mushrooms add flavour to low salt diets. Less salt may help to reduce the incidence of heart disease, high blood pressure and stroke.

Mushrooms are a good source of the B vitamins - niacin, riboflavin, thiamin, folate, vitamin B6, biotin and pantothenic acid. These vitamins are lost when vegetables are cooked in boiling water. However, mushrooms are seldom boiled, so the B vitamins are retained. Niacin helps to control the release of energy from protein, fat and carbohydrate. Riboflavin is also essential for the breakdown of carbohydrate, fat and protein into energy. It is also needed for healthy skin and mucous membranes, especially those in the cornea. Thiamin controls the release of energy from carbohydrate, needed for the normal functioning of the brain and nervous system. Folate is essential for the formation of red and white blood cells in bone marrow. B6 is essential for breaking down protein for use in building new body tissue. Biotin is necessary for the release of energy from fat. Collectively, these B vitamins in mushrooms may help to relieve stress, depression and fatigue. Mushrooms are high in folate - 17.6% RDA per 80g serving, and in pantothenic acid - 26% RDA per 80g serving.

Mushrooms are a good source of the minerals potassium, selenium, copper and phosphorus. Mushrooms contain more potassium than most other vegetables and fruits. This mineral can have a positive effect in lowering blood pressure. Selenium has anti-oxidant properties, rendering harmful free radicals safe and is therefore implicated as an anti-cancer agent. Copper is a vital mineral required to make collagen. Lack of copper is linked with osteoporosis and heart disease. Phosphorus is the companion nutrient to calcium. About 80% is in the bones giving rigidity to the skeleton. PROTEIN Mushrooms are a good source of easily absorbed, high quality vegetable protein, containing more than most other vegetables.

BAKED SQUASH FILLED WITH MUSHROOMS

Preparation time: 7 minutes 90cals
Cooking time: 35-40 minutes 2g fat Vegan

4 whole acorn squashes
10oz closed cup mushrooms, quartered
2 red chillies, seeds removed & finely chopped
2 cloves garlic, finely crushed
2 tablesp chopped fresh sage
2 teasp olive oil
To garnish: fresh sage

Trim the bases of each squash so they stand firm. Cut a slice off the top, then scoop out the seeds. Mix the mushrooms, chillies, garlic and sage together, and then use to fill the squash. Drizzle over a little oil. Place on a lightly oiled baking sheet, cover with aluminium foil, and bake in the oven, 400ºF for 35-40 minutes. Garnish with sage.

Serves 4

CREAMY MUSHROOMS ON CIABATTA TOAST

Preparation time: 5 minutes 275cals
Cooking time: 5 minutes 20g fat
1 tablesp sunflower oil
2oz butter
12oz closed cup mushrooms, quartered
125g pack oyster mushrooms, torn
120g pack shiitake mushrooms, halved
2 cloves garlic, chopped
2 tablesp chopped fresh parsley
2 tablesp crème fraiche
1 tablesp Worcestershire sauce
2oz soft cheese with garlic and herbs
8 slices toasted ciabatta bread (or brown bread)
parsley to garnish

Heat oil and butter in a large frying pan. Add mushrooms and garlic and cook for three minutes, stirring frequently. Add parsley, then stir in crème fraiche and Worcester sauce. Cook for a further minutes. Finally crumble in the cheese and stir until almost melted. Serve on the toasts. Garnish with parsley. serves 4

SALMON WITH MUSHROOM SALSA

Preparation time:15 minutes 315 cals.
Cooking time:15 minutes 15g fat

4 salmon steaks
4 tsp. clear honey

Salsa:
8 oz. pack button mushrooms, very finely chopped
2-3 green chilli peppers, de-seeded and very finely chopped
1 red pepper, de-seeded and very finely chopped
4 large spring onions, very finely chopped
Grated rind and juice of one lime

Mushrooms as a vegetable:

1½ lb closed cup mushrooms
1oz butter
1 TBSP sunflower oil
Brush salmon steaks with honey, then grill for twelve to fifteen minutes, turning over once, halfway through cooking. Meanwhile mix prepared vegetables together. Add the grated rind and lime juice and mix well. Alternatively, put salsa ingredients into a food processor and blend until finely chopped. Serve salmon with the mushroom salsa.

To serve mushrooms as a vegetable: To ‘flute' mushrooms for special occasions, make a series of curved cuts from the top of each mushroom cap to the base. Remove the narrow strip of skin along each cut. Heat butter and oil in a pan and lightly sauté mushrooms. Serves 4


ROASTED GARLIC MUSHROOMS
Preparation time: 10 minutes 260kcals Cooking time: 10 minutes 25g fat Vegetarian 16 even-sized open cup mushrooms, stalks trimmed level 3 tablesp oil 3oz unsalted butter, softened 3 cloves garlic, very finely chopped 2 tablesp chopped fresh thyme, stalks removed 1½ tablesp lemon juice 2oz fresh breadcrumbs
Lightly fry mushrooms, cap side down, in hot oil for twenty seconds, then arrange in a shallow baking roasting tin with stalks upwards. Mix together the butter, garlic, herbs and lemon juice. Spoon a little garlic butter onto each mushroom, and then lightly press breadcrumbs on top. Cook in a pre-heated oven 400º for 10 minutes. This dish can be prepared earlier in the day and stored in the refrigerator. Oven roast in a pre-heated oven, when required. Allow four mushrooms per person as a starter or as a vegetable to accompany a main meal. Serves 4

recipes courtesy of:

https://www.mushroom-uk.com/mushroom_archive.htm