Mushrooms, often mistakenly categorised as vegetables, are actually fungi. With over 70,000 species, only a fraction are edible, but those that are offer a wealth of nutritional benefits.
A Nutritional Powerhouse
Low in calories and virtually fat-free, mushrooms are a good source of fibre, protein, and essential vitamins and minerals, including:
- Vitamin D
- Vitamin C
- Iron
- B vitamins
- Magnesium
- Copper
- Selenium
- Potassium
In fact, 90 grams of portobello mushrooms provide more potassium than a banana!
Beyond Vitamins:
Mushrooms are also rich in phytonutrients, such as ergothioneine and polyphenols, powerful antioxidants that protect our cells from damage.
Boosting Vitamin D:
Interestingly, mushrooms can synthesize vitamin D when exposed to sunlight. Exposing mushrooms to UV light after harvesting significantly increases their vitamin D content. Some varieties, like shiitake and morel, can provide a significant portion of your daily recommended intake. Commercially grown mushrooms are often exposed to controlled UV light to enhance their vitamin D content.
Tips for Enjoying Mushrooms:
- Choose fresh: Opt for fresh mushrooms over canned varieties to avoid added sodium.
- Proper storage: Store unwashed mushrooms in a paper bag or wrapped in a paper towel to maintain freshness.
- Select quality: Look for mushrooms with dry, smooth caps, firm gills, and a fresh aroma.
- Avoid soaking: Mushrooms are porous. Soaking them in water can alter their flavour and texture.
- Cook for optimal nutrition: Cooking unlocks certain nutrients and may improve safety, as mushrooms are grown on manure.
Creamy Mushroom Soup Recipe
This delicious soup showcases the versatility of mushrooms:
Ingredients:
1 Tbsp olive oil
1 large onion, chopped
2 garlic cloves, minced
250g button mushrooms, roughly chopped
300g portobello mushrooms, roughly chopped
250g shimeji mushrooms, roughly chopped
1 Tbsp dried thyme
1 vegetable stock cube + 1L boiling water
4 Tbsp plain, low-fat yoghurt
Salt and pepper to taste
Instructions:
- Sun-expose: Expose your mushrooms to sunlight for 15 minutes to increase vitamin D content.
- Sauté: Heat olive oil in a pot. Add onion and garlic and cook until softened.
- Simmer: Add mushrooms, thyme, and pepper. Cover and simmer for 10 minutes.
- Add stock: Pour in vegetable stock and bring to a boil. Reduce heat and simmer for 25-30 minutes.
- Blend: Remove from heat and blend with yoghurt until smooth. (Leave some chunks for a rustic texture.)
- Garnish: Stir in a spoonful of yoghurt and top with toasted nuts before serving.
You can read further about the benefits of mushroom coffee below:
