Mushrooms can be added to plenty of meals
Mushrooms not only add interesting flavour to your meals but they help to ramp up the nutritional value too.
Actress, TV presenter and Celebrity Masterchef Winner, Nadia Sawalha, has teamed up with the Mushroom Bureau to help launch their ‘Just add Mushrooms’ campaign, aimed at encouraging people to cook more with fresh mushrooms.
As well as being an easy way of adding flavour to a wide range of meals, mushrooms also have a whole host of health benefits, with about four mushrooms (roughly 80g) counting as one of your 5 a day fruit and vegetable portions. As a natural source of vitamin B5, which helps reduce tiredness and fatigue, mushrooms are perfect for those with a busy lifestyle – and are also naturally low in fat and calories.
Nadia said: “Mushrooms are a hugely underrated vegetable and one of the best ways I’ve found of sneaking healthy ingredients in to my kids’ favourite meals! They’re a cheap way to add substance and flavor to a basic pasta dish or stir-fry and, with such little preparation needed, they’re super quick to cook with too.
“I think a lot of people are put off using mushrooms because they’re not sure how to prepare and cook them properly, but I’m hoping that my simple tips and recipes will inspire more people to add mushrooms to their meals.”
Mushroom health facts
One of your 5 a day
- Mushrooms are a natural source of vitamins and minerals and an 80g serving (around four large closed cup mushrooms) counts as one of your 5 a day
Skin and bones
- Mushrooms are a natural source of B vitamins and minerals, including B5 which works in the body to help release energy from the food we eat
- Mushrooms are naturally low in calories and fat
- Mushrooms are a natural source of folic acid
Nadia’s mushroom masterclass tips
Cleaning
- Don’t wash your mushrooms – it could make them soggy when you come to cook them, and you will lose a lot of the minerals and goodness from them
- Instead, use a damp piece of kitchen towel to rub over the surface of the mushroom and clean off any dirt
- Alternatively you can use a mushroom brush to dust off any surface dirt
Preparing
- I like to quarter or half mushrooms for use in a chunky casserole or pie, slice them finely for an omelette or pasta dish and grate them raw for delicious summer salads
- There’s no need to take the stalk off the mushroom, simply clean it along with the cap and there’s no wastage!
Cooking
- Make sure you get the fat hot first in the pan before adding your mushrooms – you can use butter or oil, or a little of both
- Use a large frying pan if you can so the mushrooms aren’t overcrowded, this will allow them to crisp up more easily
- Try not to move the mushrooms around in the pan too much when they’re cooking. Just leave them to brown, turning over occasionally to make sure they aren’t catching
Experiment
- Experiment with different types of mushrooms for different meals. Portobello, or large flat mushrooms, are great stuffed with various fillings and baked in the oven, whilst chestnut, white button or closed cap mushrooms are ideal for adding flavour and bulk to everyday family meals. Exotic varieties such as shiitake go perfectly in a creamy mushroom risotto.
Will you be adding mushrooms to tonights meal?
Tagged in Mushrooms Nutrition Diet Healthy eating cooking tips Diet tips