Interesting Mushroom Nutrition Facts & Recipes

Mushrooms have been used for thousands of years for both food and medicinal purposes, and are just about to come into season in the UK. We think mushrooms are delicious, and frequently use them as part of our weight loss management dishes.

In this blog, we will ‘show off’ the good sides of the mushroom, from its many health-boosting qualities to its versatility in cooking, and also how best to forage and go mushroom picking yourself!


Morel mushroom in the wild – Photograph by Thomas & Dianne Jones

Go Mushroom Picking

It is always more satisfying cooking food that you have picked or grown yourself. Lots of wild mushrooms grow in the UK and September is a great time to get down to the New Forest (one of the best places for mushroom picking in the UK). If you are going for the first time always take an expert with you, as you don’t want to collect any of the poisonous varieties. Search at the base of trees, and go early in the morning (they’re fresher and less likely to have been attacked by slugs).

Equipment required: sharp knife, basket, cleaning brush

Mushroom Facts & Nutrition Benefits

Mushrooms help boost the immune system and are a great source of lots of vitamins and minerals. Here are some of their greatest nutritional “perks”:

  • Mushrooms are extremely rich in protein, more than any other vegetable, so are a great alternative protein source for vegetarians
  • High in B vitamins which are needed for energy production, digestion and healthy skin/hair/nails
  • The selenium found in mushrooms in an anti-oxidant with anti-ageing properties that fights against free-radicals in the body
  • The high levels of potassium, iron and phosphorous found in mushrooms is good for blood pressure, healthy levels of red blood cells and teeth and bones (respectively)
  • A good source of dietary fibre, mushrooms also help you to feel full for longer – great for our weight loss management plans – as well as help promote healthy bowel function

Delicious Seasonal Mushroom Recipe Ideas

There are countless recipes that use mushrooms. Here are two of our favourite mushroom recipes for you to try making yourself after a hard day of foraging…


Mushrooms and poached eggs on toast – Photograph by Charles Haynes

Mushrooms & poached egg on toast

Ingredients (serves 1)
1 slice of rye bread, toasted
1 shallot, finely chopped
½ garlic glove, finely chopped
1 tsp olive oil
80g mixed wild mushrooms (whatever varieties you fancy), sliced
½ tbsp crème fraiche
A pinch of fresh tarragon & parsley, finely chopped
1 free-range egg, poached to serve

Method

  1. Melt the butter and olive oil in a pan and lightly saute the shallots and garlic. Add the mushrooms and stir fry until nice and soft
  2. Toast the rye bread, and cook your poached egg
  3. Take off the heat and add the crème fraiche and chopped herbs
  4. Serve the mushrooms on the rye toast and top with a poached egg

Mushrooms stuffed with leek, courgette & goats cheese

Ingredients (serves 1)
1 field mushroom, stalk removed
50g courgette, coarsely grated (squeeze all liquid out)
50g leek, finely sliced
½ garlic clove, finely chopped
40g thin sliced chevre goats cheese

Method

  1. Pop the mushroom into a preheated oven (180c) for 10-15 minutes until just cooked
  2. Sauté leek and garlic until soft in a drop of olive oil. Add the grated courgette and cook until almost mash like
  3. Fill the mushroom with the leek, garlic and courgette mix and top with a slice of goat’s cheese. Sprinkle with some cracked black pepper and roast until the cheese turns golden
  4. Serve warm on a bed of mixed leaves with some balsamic vinegar

What are some of your favourite ways of using mushrooms in recipes? Have you tried any of our own gourmet diet delivery weight loss management plans featuring mushrooms? Let us know in the comments below – we’d love to hear from you!