Whether you’re looking to fortify your health or simply enjoy a delicious and nutritious ingredient, mushrooms offer a great, low-calorie option. These fungi are packed with nutrients that support everything from your immune system to your heart.
Rich in antioxidants and vitamins, mushrooms can help keep inflammation at bay and may even boost your brain function. Mushrooms are not just a tasty addition to your plate – they’re a health game-changer.
Ways to add fungi to your meals
There are countless ways to incorporate mushrooms into your diet, such as adding sautéed mushrooms to salads, mixing them into pasta dishes, layering them on a bed of greens, or making a nutritious soup, says chef Siyanda Jayiya from Paarl, Western Cape.
“Whether it’s breakfast, lunch, or dinner, mushrooms are always a great choice. Simply fry them, season to taste, and sprinkle them over your grains for an easy and nutritious meal,” he notes.
He adds that mushrooms are best when they’ve released their moisture and are thoroughly browned and caramelised. This process typically takes 10 to 15 minutes, depending on your pan, the type of mushroom you’re cooking, and the size of the pieces.
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The health benefits
Jason van Heerden, the founder and head dietitian of Pretoria Dietitian based in Tshwane, Gauteng, says mushrooms offer several key health benefits due to their unique nutritional composition. He mentions that mushrooms are low in calories but rich in nutrients.
He explains that they are a good source of B vitamins such as riboflavin (B2), niacin (B3), pantothenic acid (B5), and biotin (B7), and they also contain minerals like selenium, copper, and potassium.
Van Heerden says mushrooms contain antioxidants like selenium and various other compounds (e.g., ergothioneine, glutathione) that help protect cells from damage caused by free radicals.
“The fibre, potassium, and antioxidants in mushrooms may contribute to heart health by helping to regulate blood pressure and cholesterol levels.”
Jason van Heerden
He notes that compounds found in mushrooms, such as beta-glucans, have been shown to have immune-enhancing properties, helping to support a healthy immune system.
Cook healthy with mushrooms
Van Heerden says there are several ways to make your meals both appetising and nutritious by adding mushrooms, such as sautéing, grilling, microwaving, roasting, or steaming. However, he notes that boiling, overcooking, or cooking mushrooms at high temperatures can reduce their nutritional benefits.
He adds that there are three common types of mushrooms available in the market:
Button mushrooms
- Nutrients: Rich in selenium, riboflavin (B2), and niacin (B3).
- Health benefits: Button mushrooms contain antioxidants like ergothioneine and selenium, which may help protect cells from damage. They also provide essential B vitamins that are important for energy production.
Shiitake mushrooms
- Nutrients: High in copper, pantothenic acid (B5), and zinc.
- Health benefits: Shiitake mushrooms are rich in beta-glucans, which can help support the immune system. They also contain compounds like eritadenine, which may aid in lowering cholesterol levels.
Portobello mushrooms
- Nutrients: Good sources of niacin (B3), potassium, and selenium.
- Health benefits: Portobello mushrooms are low in calories but offer several nutrients. They contain antioxidants like ergothioneine and selenium, similar to button mushrooms. Their meaty texture makes them a popular choice for vegetarian dishes and grilling.
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Mushroom carbonara by chef Siyanda Jayiya
Ingredients
- 100g chestnut mushrooms, quartered
- 100g baby button mushrooms
- 1 tbsp olive oil
- 2 garlic cloves, finely chopped
- 1 shallot, finely chopped
- 1 egg
- 10g parmesan or vegetarian alternative, finely grated
- Small handful of parsley, finely chopped
- 75g lasagne sheets, roughly broken
Instructions
STEP 1
Cook the mushrooms in a large non-stick pan over medium-high heat, shuffling the pan occasionally until deeply browned. Transfer to a plate. Drizzle the oil into the pan and cook the garlic and shallots for a few minutes until softened.
STEP 2
Put the egg, parmesan and parsley in a bowl and whisk with a fork to combine. Put the pasta and 400ml boiling water into the pan with the shallots and simmer for 8-10 mins until reduced and the pasta is cooked. Remove from the heat and stir in the egg mix and mushrooms. Leave to stand for 1 min before stirring again, then season to taste. Add a little more water if the pasta looks too dry. Sprinkle over extra parmesan and grind over some black pepper, if you like.
