The Nutrition Snob’s Guide To Getting the Most Out of Mushrooms

The Nutrition Snob’s Guide To Getting the Most Out of Mushrooms

Photo credit score: Louisa Parry


Nearly 70% of the mushrooms we purchase in supermarkets are white buttons. But it’s peak fungi foraging season proper now, so department out with the assistance of chef Morris Wegrodzki, who specialises in making veg the principle occasion. The mushroom’s meaty texture and mineral payload make any selection a star ingredient, whether or not you’re vegan, veggie or simply, er, hungry. Add magic to your meal with Wegrodzki’s prime picks.

This humble ingredient is your ally within the combat towards certainly one of man’s greatest killers: coronary heart illness. Filled with the antioxidant ergothioneine, a serving will assist to cut back your danger of cardiovascular issues.

A gentle-tasting choice that boasts extra iron than most different varieties, this mushroom will enhance blood provide to your muscle tissue to help your fitness center efficiency. It pairs particularly
nicely with crisp white wine, too.

The shiitake’s tender cap has a woody style that enhances Asian flavours. With greater than double the satiating fibre content material of white buttons, take into account this a tastier weight-loss complement.

Save this one for the morning after the night time earlier than. Fry up a handful and serve with a slice of buttery toast – their naturally excessive ranges of the antioxidant glutathione will assist to bolster liver operate.


When foraging, make sure you deal with the elements delicately to guard their flavour and keep away from breaking down their vitamins. ‘Don’t rip – reduce them,’ advises Wegrodzki. The finest instrument to make use of is a mushroom knife-and-brush combo (£45, Then, place your haul in a large, shallow trug (£22, ‘This lets your mushrooms unfold out and prevents them from squashing.’ Don’t wash them, both (‘they’ll go slimy’) – that’s what the comb in your knife is for. Once within the kitchen, place a big non-stick pan
over a medium warmth and add one handful of mushrooms at a time. Be cautious to not crowd the pan; cooking too many directly could trigger them to steam of their juices moderately than sauté. Patience is vital – stir often and take away solely when your fungi are not producing moisture. Field to desk? You’ve bought it licked.


As the variety of vegans within the UK continues to develop –and with analysis suggesting {that a} flexitarian weight loss plan can enhance each weight reduction and coronary heart well being – Wegrodzki has devised
4 meatless recipes that every afford the trustworthy mushroom the dietary hero standing
it so richly deserves.

A) Simple Cremini Rotolo

Serves 4

  • 2 onions, diced

  • 3 garlic cloves

  • 300g button mushrooms

  • 1L vegetable inventory

  • 4 white potatoes

  • 2 tbsp soya cream

  • 2 tsp smoked paprika

  • 1kg cremini mushrooms

  • 500g long-stem broccoli


In a pan, sweat 1 onion and a minced garlic clove, then add the button mushrooms. Pour within the inventory and season with salt earlier than setting apart. Thinly slice the potatoes and mix them with the cream and paprika; layer on a baking tray and prepare dinner at 180°C for 30 minutes. For the filling, fry up the creminis and remaining onion and garlic; unfold on prime of the cooked potato sheet. Roll it up, slice and serve with the sauce and steamed broccoli.

B) Oyster Mushroom Tortilla

Serves 4

  • 2 pink onions, sliced

  • 3 mixed-colour bell peppers, sliced

  • 2 garlic cloves, minced

  • 1kg oyster mushrooms, torn

  • 2 tsp smoked paprika

  • 1 tbsp soya sauce

  • 4 tortillas

  • 200g guacamole

  • 200g salsa


In a frying pan, sauté the onions, peppers, garlic and mushrooms till the mushrooms are smooth. Sprinkle over the paprika and add the soya sauce, then permit all of it to prepare dinner for a further 2 minutes. To construct your tortilla, load it with a beneficiant serving of the mushroom and pepper combine and a dollop of guacamole and salsa, earlier than wrapping it up and stuffing it
in your mouth. This may get messy.

C) Shiitake, Greens and Sticky Rice

Serves 4

  • 100ml mirin

  • 200ml rice vinegar

  • 40g sugar

  • 500g sushi rice

  • 2 pink onions, diced

  • 1 pink chilli, chopped

  • 1kg shiitake mushrooms

  • 200ml teriyaki sauce

  • 200g cashews

  • 500g pak choi, chopped


In a small pot, boil up the mirin, vinegar and sugar and put aside. Combine the rice and 550ml water, simmer till the water has gone, then season with the syrup. As it cools, fry up the onions and chilli, then add the de-stemmed shiitake caps and prepare dinner till tender. Pour within the teriyaki sauce and prepare dinner for one more 5 minutes earlier than crushing the cashews and including them with the pak choi, then stir for one more 2 minutes. Serve with the sticky rice.

D) Lightly Spiced Maitake on Toast

Serves 4

  • 1 shallot, sliced

  • 1 tbsp olive oil

  • 500g maitake mushrooms, sliced

  • Pinch of smoked paprika

  • 1 tbsp sherry vinegar

  • 4 slices of sourdough, toasted

  • 1 tbsp capers

  • 1 tbsp chopped parsley


In a pan on a medium warmth, fry the shallot in a splash of oil. Once it has softened, throw in your mushrooms together with a pinch of paprika. Allow the vast majority of the water to evaporate earlier than pouring within the sherry vinegar to deglaze. Then, toast your sourdough slices and serve your mushrooms on prime. Finish with a sprinkle of salty capers and parsley – and devour the lot whereas it’s nonetheless heat.

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