Sunday, July 3, 2011

Mushroom Madness

Did you know that 100g of mushies contains just 100 kilojoules? Not only are they low in calories, but they are versatile and delicious too! I have started eating more and more mushrooms in recent months to try and combat my low iron, to add some extra fibre to my diet and because they say mushrooms are the 'other white meat.'

Here are a few other mushroom facts you might not have known:

A 100g serving of mushrooms contain more dietary fibre (2.5g)
than 100g of celery (1.8g) or a slice of wholemeal bread (2.0g)

Mushrooms contain more protein than most vegetables

A medium portabello mushroom contains more potassium than
a banana

Mushrooms contain significant amounts of B-group vitamins,
notably niacin, riboflavin, pantothenic acid, biotin and folate (which
is especially important during the early stages of pregnancy)

Some specialty mushrooms – notably the Asian varieties such as
shiitake – are believed to enhance the human immune system and
may have great use in preventing or treating some serious human
health problems.

So here are a few recipes packed with mushroom goodness that we have tried in the last few weeks.

Individual Mushroom Streudels

1 tbspn butter
2 tspns crushed garlic
1 onion (diced)
700g mushrooms (use a variety like half swiss brown and half button)
1 tbspn thickened cream
1 tablespoon balsamic vinegar
1/3 cup breadcrumbs
8 sheets filo pastry

Melt butter in a large saucepan over medium-high heat. Add garlic and onions. Cook for 5 mins or until onions are softened. Add mushrooms and cook for a further 10-15 mins or until juice evaporates.

Add cream and vinegar. Simmer for 3 minutes or until sauce thickens.

Transfer mushroom mixture to a bowl. Add breadcrumbs. Season with salt and pepper. Mix well. Set aside to cool completely.

Preheat oven to 190°C. Line a ramekin with 2 sheets of pastry, leaving plenty of over hang. Spoon 1/4 of the mushroom mixture into the ramekin and fold ends in to enclose the filling. Repeat with remaining pastry and filling. Brush tops with a little milk and bake in the oven for around 20 mins or until pastry is golden. Serve with steamed vegetables :)

You could also add some cherry tomatoes when the mixture is simmering to give it some additional flavour, but I think it was delicious just how it was.

Mushroom Tagine

1 onion diced
1 tbspn moroccan spices
400g mushrooms
750g pumpkin (peeled and diced)
400g diced tomatoes
400g chickpeas
3/4 cup of dry cous cous
200ml European Yoghurt

Add the onion and spices to a fry pan over medium heat. Cook for 2-3 mins or until spices are fragrant.

Add the mushrooms and pumpkin and stir to ensure the vegetables are well coated in the spice mixture.

Add the diced tomatoes and simmer for 10-12 mins or until the pumpkin is almost tender.

Meanwhile, pour enough boiling water over the cous cous in a bowl to just cover. Cover the bowl with a tea towel and set aside.

Stir in the chickpeas and simmer for another 10 mins or until the pumpkin is tender.

Fluff the cous cous with a fork and divide amongst 4 bowls. Top cous cous with mushroom mixture and a spoonful of yoghurt.

Hope you are all having a fantastic weekend :)

Em x

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