Mushrooms are trending (yes again!!) on the health and wellness charts for 2023.
Powering the trend is the continued global shift towards eating more sustainably. With growing demand for vegan and plant-based meat alternatives is showcasing, the South African Mushroom Farmers’ Association always emphasizes that mushrooms as amongst the most desirable meat substitutes.
Not only does their umami richness ensure that they pack a real flavour punch, they are also a Superfood loaded with vitamins, essential minerals and antioxidants that place them at the top of the food pops!
While more research is certainly needed, initial studies have found them to be nutrition powerhouses, reducing stress, easing burnout, and boosting energy, relaxation, immunity and more. And to start your 2023 with the best of foods, we’re featuring three delicious recipes to start your health journey.
- Cannellini Bean, Fennel, Apple & Roasted Mushroom Salad
- Grilled Mushroom, Chicken & Papaya Salad
- Portabello Onigirazu
Cannellini Bean, Fennel, Apple & Roasted Mushroom Salad
Serves 4
Ingredients:
- 1 x 400g tin cannellini beans, rinsed and drained
- 1 bulb fennel, sliced very thinly
- 1 large stalk celery, sliced
- 400g medium portabello mushrooms, quartered
- 1 tsp garlic powder
- 150g mixed baby lettuce leaves
- 2 green apples, sliced thinly
- 50g walnuts, toasted and roughly chopped
- Fennel fronds, for serving
- Olive oil, for dressing
- Sherry vinegar, for dressing
- Salt and pepper, to taste
Method:
- Place the cannellini beans, fennel and celery in a small bowl.
- Drizzle with a little olive oil and sherry vinegar.
- Season with salt and pepper. Toss to combine and set aside.
- Preheat oven to 200˚C, fan on.
- Place mushrooms on a baking tray.
- Drizzle with olive oil and season with salt, pepper and garlic powder.
- Roast for ± 7 minutes until tender and juicy, but retain some bite.
- Allow the mushrooms to rest.
- Once the mushrooms have rested, assemble the salad.
- Layer the baby leaves and apples on a serving platter.
- Spoon over the marinated bean mixture.
- Top with the roasted mushrooms.
- Sprinkle with walnuts and fennel fronds. Season lightly.
Drizzle everything with a little extra sherry vinegar and olive oil and serve!
