Would you believe it, there is a campaign to spread awareness about mushrooms. The Mushroom Bureau (yes, you heard me) is promoting the health benefits of this often overlooked foodstuff as part of its Just Add Mushrooms initiative with Nadia Sawalha, to counter the misconception that they are nutritionally void and highlight their many benefits.
For example …
– Mushrooms are low in fat and calories. Substituting mushrooms for a higher calorie food like meat occasionally can be the perfect way to keep your calorie intake at the recommended daily levels, without sacrificing flavour.
– Mushrooms are great for pregnant women. One of the B vitamins contained in mushrooms, folate, is an aid to pregnant women as folate contributes to maternal tissue growth during pregnancy.
– Mushrooms can help to reduce tiredness. Mushrooms are a natural source of vitamins B2, B3 and B5, which help reduce tiredness and fatigue.
– Mushrooms count towards your five-a-day. Although they are technically a fungi, eating around four medium sized mushrooms (approx 80g) counts as one portion of your recommended five-a-day.
– Mushrooms are great for maintaining body functions. Riboflavin (Vit B2) in mushrooms helps maintain systems in our body for normal energy release, as well as helping to maintain normal functioning of our blood and nervous system, and skin and vision.
Preparation time: 10 minutes
Cooking time: five minutes
100g/4oz Rocket, spinach and watercress leaves
One avocado, peeled, stoned and sliced
One orange pepper, de-seeded and sliced
225g/8oz Smoked mackerel fillets, skinned and flaked
30ml/2tbsp Olive oil
60ml/4tbsp Mixed seeds such as pumpkin, sunflower and sesame
One (250g) pack large flat mushrooms, sliced
One clove garlic, crushed
One red chilli, de-seeded and sliced
Zest and juice one lemon
Salt and freshly ground black pepper
– Place the leaves in a large serving bowl, add the avocado, pepper and flaked mackerel and set aside.
– Heat 15ml/one tbsp of the oil in a large frying pan. Add the seeds and cook, stirring for a couple of minutes until the seeds are toasted. Transfer to a piece of kitchen paper to drain.
– Add the remaining oil to the pan, add the mushrooms and sauté over a high heat for four minutes, until nicely browned. Stir in the garlic and chilli and sauté for one minute. Then add the lemon zest and juice and season to taste.
– Toss the hot mushrooms and toasted nuts and seeds into the salad leaves and toss well to mix.
– Serve straight away.
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