Mushroom is a great superfood, and a health-promoting food on the planet.
While almost any edible mushroom will give you a boost in nutrients, these seven mushrooms are proven to have the maximum antioxidants properties:
- Porcini
- Golden Oyster
- Pioppino
- Oyster
- Lion’s Mane
- Maitake
- Shiitake
Check out these breakfast must-try recipes,
1. Mixed mushroom banh mi
A Vietnamese sandwich made of most of the seasonal mushrooms.
Serves 2
Ingredients:
- 100g shiitake mushrooms
- 50g enoki mushrooms
- 50g oyster mushrooms
- 2 tbsp sesame oil
- 1 tbsp lemongrass chopped
- 1 tsp red chilli, chopped
- ½ tsp salt
- 1 tsp soy sauce
- 2 demi-baguettes
- 1 tbsp peanut butter
- 8 slices of cucumber
- 6 sprigs of coriander chopped
- 1 tsp sesame seeds toasted
Instructions:
- Slice the shiitake and oyster mushrooms then cut the roots off the enoki mushrooms.
- In a frying pan or wok, heat the oil over a medium high heat, add the lemongrass and chilli then toss for a couple of minutes until the lemongrass is slightly brown and fragrant. Add all the mushroom and stir well, then sprinkle with the salt. Add the soy sauce and adjust to taste.
- To assemble the banh mi, split the baguettes lengthways and remove some of the doughy filling inside the bread. Close up again, toast the bread lightly under a grill or in the oven so the inside is warm, and the outside is crispy.
- Smear the peanut butter over the bread, then spread the mushrooms evenly over the baguettes. Arrange the slices of cucumber on top, then coarsely chop the coriander and scatter over. Sprinkle with sesame seeds, then gently push all the ingredients away from the edge with a small knife, close up then eat.
2. Puffed mushroom omelette
A healthy nourishing breakfast option.
Serves 2
Ingredients:
- 20g butter
- 1 tbsp olive oil
- 2 large mushrooms, finely sliced
- 1 banana shallot thinly sliced
- 3 eggs
- 100ml natural yoghurt
- 1 tbsp basil chopped
- 1 tbsp parsley chopped
- ½ tbsp chives, chopped
Instructions:
- Heat the butter and oil in a large, lidded frying pan. Fry the mushrooms, not stirring too often, so they take on some colour. Add the shallot and cook until soft. Lower the heat to the smallest flame possible.
- Mix the eggs and yoghurt together, then season with a generous pinch of sea salt and pepper. Beat with an electric whisk (or vigorously by hand) until very frothy. Tip the mixture into the pan, add the herbs and cover.
- Cook until puffed up and fully set.
3. Mushroom calzone
Serves 2
Ingredients:
For the pizza dough
- 115ml tepid water
- 1 tsp fast-action dried yeast
- 200g strong white flour
- ½ tsp salt
For the filling
- 200g buffalo mozzarella, drained and cubed
- Extra virgin olive oil
- 1 garlic clove finely chopped
- 1 tsp dried chilli flakes (optional)
- 225g mixed mushrooms, trimmed, peeled and diced into 1cm cubes
- Salt and black pepper
- ½ tbsp lemon thyme leaves
- 3 tbsp parmesan, finely grated
Instructions:
- To make the dough, place 2 tbsp tepid water in a small bowl. Sprinkle the yeast over the water and gently mix with your finger. Measure the flour into a large mixing bowl. Once the yeast has dissolved and looks frothy, mix thoroughly. Add 1 tbsp flour and stir until it forms a smooth paste. Leave to rise for 30 minutes. It will fluff up and double in volume.
- Mix the salt into the remaining flour. Pour in the yeast mixture. Add 115ml lukewarm water to the empty yeast bowl, then tip into the mix. Using your hands, mix until it forms a dough, then turn on to a clean surface. Knead for 10 minutes. Once the dough is silky smooth and elastic, divide into two equal balls. Place on a floured baking tray and cover with a clean tea-towel. leave in a warm, draught-free place for 2 hours, or until they’ve doubled in size.
- Place a baking tray in the centre of the oven, then preheat to 230C/450C/gas mark 8.
- Drain the mozzarella and pat dry. Cut into 1cm cubes and place in a colander. Gently press to release some of the excess moisture.
- Set a frying pan over a medium-high heat. Add 3 tbsp olive oil, then the garlic and chilli, if using. As soon as it begins to sizzle, add the diced mushrooms. Season and stir-fry briskly for 3 minutes or until they have released most of their liquid. Mix in the lemon thyme and tip into a bowl. Once cool, mix in the parmesan.
- Roll out your pizza dough into two discs of about 20cm diameter. Spread the mushrooms over half of each disc of dough, taking care not to cover the raised edge. Scatter the cubed mozzarella over the mushrooms. Fold the uncovered half of the dough over the filling. Crimp the edges so no juices can escape. Bake for 10 minutes, or until the calzone have puffed up and turned crisp and golden. Brush with a little olive oil before serving.
4. Mushroom quesadillas
Serves 1
Ingredients:
- 600 g Mushrooms sliced
- 1 Onion sliced
- 1 Red pepper sliced
- 15 ml Olive oil
- 15 ml Garlic crushed
- 250 ml Cream cheese
- 10 ml Cumin powder
- 10 ml Chilli powder
- 10 g Coriander leaves chopped
- 4 Whole wheat tortilla wraps
- 400 ml Low fat cheese grated
Instructions:
- Place the olive oil into a frying pan to heat. Add the peppers, onion and mushrooms, cook stirring constantly until lightly browned. Remove from the heat.
- Heat the oven to 220ºC. In small bowl mix cream cheese, chilli powder, cumin and coriander until smooth.
- Place 1 tortilla lightly greased baking sheet; using the back of a spoon spread the cheese mixture evenly over that tortilla.
- Spoon ½ the mushroom mixture evenly over the tortilla; sprinkle shredded cheese over all. Place another tortilla on top, pressing down lightly. Brush with a little olive oil on top tortilla. Repeat the process with the remaining mixture and tortilla’s.
- Place baking sheet in middle of oven and bake for 8-10 minutes or until lightly browned and crisp on top.
- Use pizza cutter or sharp knife to cut each into 8 wedges
- Garnish with a fresh tomato, onion and coriander salsa.
5. Mushroom Stout Skillet Chicken Pot Pie
Serves 4
Ingredients:
- 2 tbs (26g) olive oil
- ½ cup (63g) sweet white onion, diced
- 2 ribs celery (52g), chopped
- 1 large carrot (63g), peeled and chopped
- 8 wt oz crimini mushrooms, sliced
- ½ cup (70g) corn kernels (fresh or frozen)
- 1 lbs boneless, skinless chicken thighs, cut into cubes (for vegan, see note)
- ½ tsp (.5g) rosemary, minced
- 4 sage leaves minced
- 1 tsp (6g) salt
- 1 tsp (3g) black pepper
- ¼ cup (32g) flour
- ½ cup (118mL) stout
- ½ cup (118mL) chicken broth (or vegetable broth for vegan)
- 1 sheet puff pastry thawed
- egg wash (1 large egg, 1 tablespoon water, beaten) (for vegan, see note)
Instructions:
- Preheat the oven to 425 degree.
- Heat the olive oil in a 9-inch cast iron skillet. Add the onions, celery, and carrots, cooking until vegetables are softened and the onions have started to brown, about ten minutes.
- Add the mushrooms, cooking until dark and softened.
- Stir in the corn, cook until warmed.
- Move the vegetables to the side, add the chicken (or potatoes for vegan). Sprinkle with rosemary, sage, salt and pepper, cooking until chicken is mostly cooked through (or potatoes are fork tender.)
- Sprinkle with flour. Add the stout, scraping the bottom to de-glaze the pan. Add in the chicken broth, allow to simmer until slightly thickened. Remove from heat.
- Roll the puff pastry out on a lightly floured surface, transfer to the skillet, making sure the entire top is covered and the pastry is hanging over the sides.
- Brush with egg wash. Slit a few holes in the top with a sharp knife. Bake until puff pastry is golden brown, about 12 minutes. Serve warm.
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