Magical Mushrooms: A Gift From Mother Nature’s Fruitbowl
Nothing says autumn quite like a mushroom dish. Whether you’re an experienced forager with access to a local field or woodland, or you prefer to leave the dangerous side of things to the professionals, mushrooms are one of the most vibrant and varied types of vegetables on the market in the UK.
If you come from a country family, you may have fond memories of mushroom picking in the British fields, and the sheer joy of stumbling across an enormous field mushroom that could feed your whole family in a night.
And mushrooms aren’t just a feature of British cooking, either; fungi feature in an incredible array of cuisines worldwide. From the delicate Japanese shiitake to the punchy Italian porcini, mushrooms feature in an incredible variety of dishes across the globe. And they can be prepared almost any way you like; sautéed, roasted, fried, deep-fried, baked, dried, or even in the form of mushroom ketchup, they add a depth and an almost meaty ‘umami flavour’ to any dish.
Fabulous Fungi And Their Nutritious Properties
Mushrooms are one of the most varied species in the plant kingdom, with over 10,000 known species of mushroom worldwide, and a variety used across the different continents. Some mushrooms are edible, and many are poisonous, and it takes a foraging expert to be able to tell the difference.
But the edible mushrooms boast an incredible amount of nutrition; in fact, mushrooms are one of the most high-protein vegetables, with just one cup of portobello mushroom boasting as much as 8% of your Recommended Daily Allowance of protein.
For vegetarians, mushrooms are particularly valuable, because not only are they a great source of protein, but they contain the nine essential amino acids that are more difficult to obtain from a plant-based diet.
Mushrooms are also an excellent source of Vitamin D as the evenings begin to draw in, and are high in vitamins, minerals and antioxidants to help your immune system to beat the winter bugs (LINK?). In particular, crimini mushrooms are especially high in zinc, which helps to build a strong immune system over the winter months.
Certain mushrooms are even defined as medicinal and are used in herbal medicines in several different traditions. Reishi mushrooms, Chaga, maitake, and lion’s mane are all claimed to have incredible healing qualities – from improving concentration, memory, and focus, to anti-anxiolytic and antidepressant properties, and even helping to reverse conditions such as high blood pressure and diabetes.
Back Yard Superfoods: Tofu Shiitake Curry With Nettle
Here is a great way to bring the delicious and nutritious shiitake mushroom a little closer to home; by making a curry with a humble and unappreciated ingredient you probably have in your garden: the simple nettle.
A popular East Asian mushroom, shiitake mushrooms are commonly grown in Japan, and are used across Asia in food and in Chinese and herbal medicine. Studies have shown that shiitake may be effective in improving heart health and immune function, and that some of the bioactive compounds found in shiitake may be effective in preventing the development of certain cancers.
Nettle is high in antioxidants, vitamins C, D, and K, and minerals iron, zinc, selenium, and magnesium. This makes it another good source of nutrition for those who do not eat meat. Nettles are also a good source of essential fatty acids, which are crucial for healthy cell production and help to defend against disease.
In vegetarian dishes, shiitake have a strong, umami flavour profile which is useful for adding depth and complexity. Like mushrooms, tofu also contains many of the essential amino acids that can be difficult to source in a vegetarian or plant-based diet.
The Recipe:
1 tbsp coconut oil + a few drops of sesame oil
1 tsp garlic
1 tsp galangal (or ginger if unavailable)
2 spring onions
85g shiitake mushrooms
Coconut milk (1 can)
160 ml vegetable stock
1 tbsp green curry paste
2 tsp mild curry powder
1 tsp coriander
1/2 tsp black pepper
1 tsp soy sauce
1/2 red chilli
150g tofu
2 tbsp lime juice
2 cups freshly harvested nettle
- Lightly fry the tofu, spring onions, chilli, garlic, coriander and galangal (or ginger) with the oils in a large saucepan. Turn up the heat to a medium-hot flame.
- Add the coconut milk, stock, curry paste, soy sauce, and lime juice and reduce for 15 minutes.
- Add the shiitake mushrooms and cook until they start to become just slightly soft.
- Wearing gloves, roughly chop the nettles and add to the curry. Continue to cook for a further 5 minutes.
- Enjoy on its own or with your choice of rice, flatbread, or salad.
Safely Using The Healing Powers Of Mushrooms
If you are interested in using mushrooms for their health benefits, such as reishi mushrooms, lions mane, or Chaga, treat them as you would a medication, and do not exceed the stated dose.
It goes without saying, but if you have a history of mushroom allergy, do not take products containing these plants. Consult your doctor before beginning any new diet, and mushroom products do not replace existing medication regimes.
