Fighting fungi

INDEPENDENT NEWSPAPAERS

Mushrooms offer a healthy helping of the blood pressure-lowering mineral potassium. Picture: Steve Lawrence

 

A load of anti-oxidants, nutrients and vitamins is available all year round right there in the fresh produce aisle of your supermarket… fresh cultivated mushrooms. So take an active role in your own health before the sniffles and sneezes start by maintaining a healthy diet boosted by mushrooms to provide the nutrients you need for a strong immune system.

Mushrooms provide essential nutrients in amounts not usually found in vegetables, with the added benefit that they do not increase the consumption of sodium, saturated fat or other compounds linked to poor health. Research has also indicated that a diet with a high mushroom content might promote innate immunity against viruses. Mushrooms offer a healthy helping of the blood pressure-lowering mineral potassium and most people may be surprised to learn that while orange juice is touted as one of the highest potassium foods, five white button mushrooms have more potassium.

Research has not only shown that including mushrooms in your diet will help boost your immune system, giving you added protection, but that the humble white button mushroom (Agaricus bisporus) has as many, and in some cases more, anti-oxidant properties than more expensive varieties. As we know, anti-oxidants are believed to help ward off illness and boost the body’s immune system by acting as free radical scavengers, helping to mop up cell damage caused by free radicals.

And, with winter in full force, stock up on a natural health booster that is delicious, affordable and readily available… fresh cultivated mushrooms.

ILLNESS-FIGHTING MUSHROOM AND VEGGIE PILAF

Serves 4

100g broccoli, trimmed

2tbs (30ml) olive oil

2 cloves garlic, crushed

2tsp (10ml) fresh ginger, grated

1tsp (5ml) cumin seeds

½ red onion, peeled and sliced

½ yellow pepper, deseeded and sliced

250g baby button mushrooms

350g cooked brown rice

¼ cup (60ml) vegetable or chicken stock

2tsp (10ml) soy sauce

Milled black pepper

3tbs (45ml) coriander and mint leaves, chopped

Blanch the broccoli in boiling water for 2 minutes and plunge into ice water to retain the colour, drain and set aside.

Heat the oil in a pan and fry the garlic and ginger for 1 minute. Add the cumin seeds, onion and yellow pepper and sauté for 2 to 3 minutes, until the onion softens. Add the baby button mushrooms and cook for a further 2 minutes.

Increase the heat and stir in the reserved broccoli, rice, stock and soy sauce. Cook until the liquid is absorbed.

Remove from the heat, season with black pepper and salt if desired.

Stir in the coriander and mint. - The Mercury