{"id":12405,"date":"2025-04-07T07:47:13","date_gmt":"2025-04-07T07:47:13","guid":{"rendered":"http:\/\/www.food-blog.co.za\/durban\/?p=12405"},"modified":"2025-05-09T06:30:44","modified_gmt":"2025-05-09T06:30:44","slug":"the-stealthy-superpower-of-samfa-mushroom-mango-halloumi-salad-recipe","status":"publish","type":"post","link":"https:\/\/www.food-blog.co.za\/durban\/the-stealthy-superpower-of-samfa-mushroom-mango-halloumi-salad-recipe\/","title":{"rendered":"The stealthy Superpower of Mushrooms: Mushroom, Mango &#038; Halloumi Salad Recipe"},"content":{"rendered":"<p><strong>An unexpected complete protein!<\/strong><\/p>\n<blockquote>\n<p style=\"text-align: center;\">Here\u2019s a heads up for ordinary people like us\u2026.. Protein isn\u2019t the sole preserve of gym bros!<\/p>\n<\/blockquote>\n<p><span style=\"text-decoration: underline;\"><strong>From quickly developing children to moms, dads and grandmas determined to retain muscle mass for better mobility and longevity, protein is a nutritional macro doing a lot of heavy lifting.<\/strong><\/span><\/p>\n<ul>\n<li>Protein is vital for overall healthy function of the human body, from growth and maintenance of tissue, through aiding necessary chemical reactions including hormone production and information transmission between cells, to fostering fluid balance.<\/li>\n<\/ul>\n<p>It\u2019s a true MVP*! And are you even aware that \u201cantibodies are proteins in your blood that help protect your body from harmful invaders like bacteria and viruses,\u201d asks <em>Healthline<\/em>.<\/p>\n<p>\u201cWithout these antibodies, bacteria and viruses would be free to multiply and overwhelm your body with the disease they cause.\u201d<\/p>\n<p>There\u2019s clearly so much more to protein intake than bulging biceps and internet selfies! We say gratefully!<\/p>\n<p><strong>Fresh mushrooms are what is called a complete protein<\/strong><\/p>\n<p>We all need protein to thrive, and it turns out that fresh mushrooms are what is called a complete protein, containing all nine of the essential amino acids that humans have to take in from food to create protein in the body.<\/p>\n<p>The human body, in fact, synthesises protein from 20 amino acids, but is able to produce the other 11 needed, which are termed non-essential amino acids.<\/p>\n<p>\u201cProtein is a body tissue made up of amino acids,\u201d explains the medically reviewed website, <em>WebMD<\/em>. \u201cWhen amino acids connect to make a chain, they form proteins. If you think of it as a necklace, amino acids are the beads, while proteins are the completed necklace.<\/p>\n<p>\u201cLike the colours in a necklace pattern, amino acids line up in a certain order. These sequences form a specific protein. There are thousands of different proteins with different jobs, such as creating energy or building muscle.\u201d<\/p>\n<p><strong>Plant-based sources of protein as valuable as animal-based sources<\/strong><\/p>\n<p>Plant-based sources of protein are acknowledged to be as valuable as animal-based sources, with a 2024 study in <em>Science Direct<\/em> stating that \u201cbesides providing several health benefits, plant-derived proteins generally have lower levels of saturated fatty acids and higher amounts of fibre, vitamins, and minerals.\u201d<\/p>\n<p>The research also indicates that \u201cplant-based diets can reduce the risk of chronic illnesses such as heart disease, diabetes, and certain cancers. Moreover, compared to meat, plant-derived protein sources offer greater environmental sustainability.\u201d<\/p>\n<p><strong>Mushroom Protein; a Novel Protein Alternative.<\/strong><\/p>\n<p>Mushroom proteins are future high-quality protein substitutes that are easily accessible to both wealthy and underprivileged populations,\u201d agrees a 2022 Thai study titled: <em>Nutritional Quality and Biological Application of Mushroom Protein as a Novel Protein Alternative.<\/em><\/p>\n<p>It goes on to say: \u201cMushroom-based proteins can be used to combat food insecurity and malnutrition, as a meat substitute, as pharmaceutical agents, and as substrates to stimulate the gut microbiota to enhance human health.\u201d<\/p>\n<p>Professor Christopher Gardner of Stanford University has for two decades investigated \u201cthe potential health benefits of various dietary components or food patterns,\u201d focussing on protein intake for the past few years. Based on his findings, he has begun advocating for a \u201cprotein flip\u201d when it comes to everyday eating \u2013 putting plant-based proteins centre stage instead of meat, chicken and fish.<\/p>\n<p>Prof Gardner is a great champion of using mushrooms as a meat substitute due to their firm texture and moreish umami richness, and also thinks mushrooms are brilliant for topping up protein in dishes with more than one source of protein \u2013 so steak with a mushroom sauce, chicken and mushroom pies, or pizza with peppers and mushrooms.<\/p>\n<p>Now whether you prioritise plants high in protein like soy, beans and lentils, or still prefer to focus on bredie and braai chops, mushrooms can raise your protein intake at any meal, as white button mushrooms boast 3,1g of protein per 100g.<\/p>\n<p><strong>Mushrooms are friends with added benefits<\/strong><\/p>\n<p>Low-calorie mushrooms also have the benefit of bringing vitamins, minerals, antioxidants and fibre to the plate. The fibre especially fuels the microbiome in the right way, helping to improve immunity and aiding overall digest, including better digestion of your other protein favourites.<\/p>\n<p>In addition, mushrooms have a stealthy superpower, especially useful when you are trying to get more protein into the diets of picky kids and ailing adults \u2013 they can be blitzed very small and combined with other proteins like mince in equal parts for a big bump-up in flavour and nutrition.<\/p>\n<p>It means you can make your toddlers, teens and more mature members of the family happier more often with mushroom-blended dishes like Beef, Bean &amp; Mushroom Sliders with Homemade Tomato Sauce <a href=\"https:\/\/rebrand.ly\/f8ceff\">https:\/\/rebrand.ly\/f8ceff<\/a>. Win-win!<\/p>\n<p>Also be sure to visit <a href=\"https:\/\/bit.ly\/31Tza3V\">https:\/\/bit.ly\/31Tza3V<\/a> for a myriad delightful ways to pack mushroom proteins into mealtimes! There\u2019s loads of delectable inspiration to help answer the daily plea of \u201cWhat\u2019s for dinner?\u201d<\/p>\n<h3><strong>Mushroom, Mango &amp; Halloumi Salad<\/strong><\/h3>\n<p>Serves: 4<\/p>\n<p><strong>Ingredients:<\/strong><\/p>\n<p>Vinaigrette:<\/p>\n<ul>\n<li>3 Tbsp olive oil<\/li>\n<li>2 Tbsp apple cider vinegar<\/li>\n<li>1 tsp honey<\/li>\n<li>1 Tbsp Dijon mustard<\/li>\n<li>Salt and pepper, to taste<\/li>\n<\/ul>\n<p>Salad:<\/p>\n<ul>\n<li>250g white button mushrooms, sliced<\/li>\n<li>1 clove garlic, lightly crushed<\/li>\n<li>1 fresh red chilli, thinly sliced (something mild like a serrano)<\/li>\n<li>1 tsp mixed dried herbs<\/li>\n<li>1 x 250g packaged block of halloumi cheese (most brands range between 250-300g)<\/li>\n<li>1 x small Mediterranean cucumber, sliced into ribbons using a peeler<\/li>\n<li>1 x large ripe mango, peeled and sliced<\/li>\n<li>80g baby spinach<\/li>\n<li>2 spring onions, sliced<\/li>\n<li>Handful fresh mint leaves<\/li>\n<li>Handful fresh coriander leaves<\/li>\n<li>Olive oil, for cooking<\/li>\n<li>Salt and pepper, to taste<\/li>\n<\/ul>\n<p><strong>Method:<\/strong><\/p>\n<p>For the vinaigrette:<\/p>\n<ol>\n<li>Place all the ingredients together in a little jar with a lid.<\/li>\n<li>Season well with salt and pepper.<\/li>\n<li>Shake thoroughly until emulsified and keep in the fridge until serving.<\/li>\n<\/ol>\n<p>For the salad:<\/p>\n<ol>\n<li>Prep all raw ingredients ahead of time so you can serve the mushrooms and halloumi straight out of the pan.<\/li>\n<li>Heat a large frying pan on medium-high heat.<\/li>\n<li>Add a drizzle of olive oil and pan fry the mushrooms, with the smashed garlic clove until golden.<\/li>\n<li>Add the chilli and saut\u00e9 for a minute until fragrant.<\/li>\n<li>Season well with salt, pepper and dried herbs.<\/li>\n<li>Remove from the pan and set aside, discarding the crushed garlic clove.<\/li>\n<li>Wipe out the pan with paper towel.<\/li>\n<li>Place the pan on medium heat.<\/li>\n<li>Add slices of halloumi in a single layer making sure they have full contact with the pan.<\/li>\n<li>Pan fry on both sides until golden brown and crisp.<\/li>\n<li>Assemble the salad layering the fresh ingredients and cooked mushrooms and halloumi.<\/li>\n<li>Shake the dressing again before drizzling over the salad.<\/li>\n<\/ol>\n<p><strong>Serve and enjoy!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>An unexpected complete protein! Here\u2019s a heads up for ordinary people like us\u2026.. Protein isn\u2019t the sole preserve of gym bros! From quickly developing children to moms, dads and grandmas determined to retain muscle mass for better mobility and longevity, protein is a nutritional macro doing a lot of heavy lifting. Protein is vital for&#8230;<\/p>\n","protected":false},"author":1,"featured_media":12406,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The stealthy Superpower of Mushrooms: Mushroom, Mango &amp; Halloumi Salad Recipe - FoodBlogDBN<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.food-blog.co.za\/durban\/the-stealthy-superpower-of-samfa-mushroom-mango-halloumi-salad-recipe\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The stealthy Superpower of Mushrooms: Mushroom, Mango &amp; Halloumi Salad Recipe - FoodBlogDBN\" \/>\n<meta property=\"og:description\" content=\"An unexpected complete protein! 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