Before you say, “My kids will never eat them”, read on because, although mushrooms often seem to be the “not on my plate” vegetable right up there with Brussels sprouts, we’ve got good reasons and great ways to get kids to eat them.
Firstly, the great way to add mushrooms:
- A selection of studies have found that the meaty taste of mushrooms make them easy to blend unobtrusively into any minced meat (beef, chicken, lamb, turkey and even fish work equally well) by chopping them into the same consistency. Mushrooms then immediately increase the nutritional value of the dish without compromising on the flavour kids would expect from their favourite burger or lasagna or cottage pie.
Secondly, the good reason to add mushrooms:
- By blending mushrooms into your favourite meat or fish options, you are able to decrease the total calorie, fat and saturated fat intake without losing any of the flavour. In fact, mushrooms have a rich umami flavour profile that actually enhances and deepens the flavour of the meat naturally whilst adding healthful nutrients such as potassium, B-vitamins and antioxidants to every bite. You will also be reducing your sodium intake by 25%! Now that’s good news coming from our favourite Superfood!
But as we know, the proof is in the pudding (in this case in the blend!) So, SAMFA have developed a range of recipes, blending mushrooms into kid friendly favourites easier and healthier way to dish up delicious options to those picky eaters.
SAMFA Beef & Mushroom Cottage Pies with Hidden Veg
Serves 8 / Makes 8 ramekins
- 500g floury potatoes, peeled
- 60g butter
- 125ml cream, heated
- 1 onion, finely diced
- 1 large carrot, diced
- 1 red pepper, diced
- 1 marrow, diced
- 2 cloves garlic, minced
- 500g portabello mushrooms
- 500g beef mince
- 1 Tbsp flour
- 1 Tbsp Worcestershire sauce
- 1 x 400g tin crushed tomatoes
- Extra virgin olive oil
- Salt and pepper, to taste
- In a large pot of salted cold water add the peeled potatoes.
- Bring to a boil and cook until soft, about 20 min.
- Drain the potatoes and mash immediately while still hot.
- Add the butter while mashing and pour in the warm cream.
- Mash until smooth, taste to adjust seasoning and set aside.
- Use plastic wrap in contact with the mash to prevent it forming a skin.
- In a large saucepan sauté the onion, carrot, red pepper, marrow and garlic in a drizzle of olive oil. Sauté until the vegetables are soft. Season.
- Remove from the pan and purée the vegetables using a hand blender or food processor.
- Set aside.
- Using a food processor, pulse the mushrooms until they are very finely chopped.
- In the same pan used to cook the vegetables, sauté the mushrooms in a drizzle of olive oil until they have sweated off most of their water, about 10 to 15 min. Set aside.
- Again in the same pan brown the mince in two batches using a little olive oil per batch.
- Lightly sprinkle the flour and worcestershire sauce over the mince while it is cooking.
- Once both batches are browned add the mushrooms and blended veggies back to the pan along with the tin of tomatoes. Bring to a simmer and cook for 30-40 minutes until the sauce has thickened.
- Preheat grill to 200˚C.
To construct the cottage pies:
- Fill two thirds of the ramekins with mushroom & mince mixture.
- Fill the top third with mashed potatoes and fluff with a fork.
- Place ramekins onto a baking tray and grill until the tops of the mash are golden brown.
- Serve warm with a side salad.