Mushrooms are one of my all time favourite foods. They are fantastic for you in many ways, they come in a wide range of flavours and sizes (over 140,000 species – we only use 10%) and are massively beneficial for your health.
One of the most important health benefits that they offer is improved immune system function. How? Their long chain polysaccharides, particularly alpha and beta glucan molecules, are primarily responsible for the mushroom’s positive effect on your immune system. In one study, adding one or two servings of dried shiitake mushrooms was found to have a modulating effect on immune system function. They are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin. And… they are also the only vegan, non-fortified dietary source of vitamin D!
Mushrooms also provide several minerals that may be difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus. So if you are feeling a bit peaked try this out, in a nut shell they contain some of the most potent natural medicines on the planet.
This super easy recipe also contains black (turtle) beans which are loaded with protein and heirloom tomatoes which have an extra source of Vitamin C. It is tasty, full of flavour and perfect as a light bite accompaniment to a lovely bottle of Red!
– 4 large portobello mushrooms with the stalk cut away
– 6 chopped heirloom tomatoes
– 2 cups black beans (or 1 organic tin)
– small tablespoon of paprika and ground cumin
– chopped coriander
– handful of sprigs of fresh thyme
– salt and pepper to season
1. Chop up the tomatoes and coriander and mix in with the cooked black beans.
2. Sprinkle the paprika and ground cumin on top with salt and pepper.
3. Place the mushrooms upside down flat on a baking dish (curve down).
4. Fill with the black bean and tomato stuffing.
5. Place in the oven for 20 minutes on 200c. Be careful when taking them out as they will have significantly shrunk in size and will have become very watery. Take care when moving from baking dish to plate.
6. Garnish with fresh thyme and a drizzle of Balsamic syrup.
Our recommended Wine Pairing for this Recipe
Reserve de Bonpas Cotes Du Rhone 2013
Currently €10.99 normally €14.99
This wine has a great nose of dark berries, black cherry and a hint of leather. There is also a note of smokiness to it which draws you in.
The nose follows onto the palate beautifully; it is a soft but big lush wine with some great spicy touches. This wine will really pair well with the mushrooms, the berry notes working beautifully with the meatiness of the baked mushroom.
Available from O’Brien’s Wines Nationwide or Online.
I’m an entertainment publicist, illustrator and writer. Besides the obvious love for music, art and words; I hold great passion for film, psychology, theatre, travel, health & fitness. I also have a diploma in nutrition and I am a vegan and coeliac. Web: Www.goodseedpr.com