28 Apr Mushrooms
Mushrooms
are food for everyone J they are considered the meat of the vegetable world and are full of essential nutrients including large amounts of Vitamin D, Iron and Dietary fibre, they also contain potassium, protein and a small amount of calcium. They are cholesterol and fat free with only a small amount of natural sugar in them
They are available throughout the year but have best selections and abundance in April, however unless you are extremely knowledgeable in the different species do not pick them if you come across them in fields, they can be found in most businesses that sell fresh produce and even canned within supermarkets and Asian stockists.
The amount of ways to eat them is unlimited raw by themselves, in salads or stuffed with fillings, when cooked some ideas are baked with stuffed filling, added to stir-fry’s, casseroles, pastas and tagines, made into pies or fried in a little oil as a side to many dishes.
Recipe: Mushroom Stroganoff
Ingredients
- 120ml Dry white wine or vegetable stock
- 1 medium Onion; Finely chopped
- 1 clove Garlic; Or 1tsp crushed garlic
- 450grams Fresh mushrooms; Sliced
- 1 tablespoon Paprika
- 2 tablespoons Soy sauce; Or Tamari
- 2 tablespoons Dijon mustard
- 3 tablespoons Flour
- 480ml Soy milk; or Oat milk
- 2 tablespoons non-dairy sour cream; Or yogurt to taste
- 10 leaves Baby spinach; coarsely chopped
- Salt and pepper to taste
Preparation
1. Heat wine, onion and garlic in a saucepan over medium heat until onion begins to soften, about 5 minutes
2. Add the mushrooms and continue to cook for a further 2 minutes
3. Add paprika, soy sauce and mustard, stir well
4. Slowly add flour, stirring constantly until smooth paste
5. Add milk slowly, bring to boil, turn to low heat and simmer until mixture thickens, about 5 minutes
6. Add the sour cream, salt and pepper and heat thoroughly
7. Serve over pasta and baby spinach, rice or baked potatoes
Notes: Add any vegetable you like after step 1 and ensure cooked half way through
