This is a sponsored post for Australian Mushroom Growers
I have to admit we’re very fortunate that both of our boys have healthy appetites and will sit down and enjoy a bowl of veggies as much as they will a plate of chicken nuggets… ok – maybe with a little less enthusiasm! While we are in no way vegetarians (not that it’s a bad thing), we can easily go several days and even up to a week without eating any meat. This happens when we instead turn to vegetables such as mushrooms, eggplant and sweet potatoes as alternatives to ‘bulk’ up our meals.
I already knew that along with being ‘toddler approved’, mushrooms are versatile, taste delicious and are good for us. They are part of our regular diet, partly because they are readily available all year round and reasonably priced, but I’m also conscious of their health benefits. I will admit to being a little in the dark when it came to knowing about the full health benefits the addition of mushrooms into our daily diets can have and after visiting the Power of Mushrooms website I discovered:
– A serve of mushrooms provides the average adult with more than 20% of their daily requirement of seven important nutrients.
– There is an association between improved weight control when mushrooms are a part of your daily diet.
– They are a source of several unique types of protein, with studies showing evidence of anti-bacterial and anti-viral properties.
– Mushrooms are a great source of nutrition, and add delicious flavour to meals without the additions of extra sodium, cholesterol or fat.
– Mushrooms exposed to sunlight (or the UV light in sunlight) will naturally generate vitamin D. In fact, there are some vitamin D mushrooms on the Australian market that provide an entire day’s supply of vitamin D in just one serve.
– Mushrooms provide bio-active compounds which appear to improve the function of an individuals immune system and potentially lower the risk of diseases such as heart disease and cancer. There is also research from the University of Western Australia suggesting women who ate an average of 10g of mushrooms a day had a 65% lower risk of breast cancer.
I was pleased to learn Australian Mushroom Growers have supported Breast Cancer Awareness month since 2010, through their Mushrooms Go Pink campaign held each October. Events are held across Australia, which bring together people from a variety of backgrounds to discuss the health benefits of mushrooms. All funds raised from these events are then donated to charities involved in awareness, research and the support of those impacted by Breast Cancer across Australia – to date, an amazing $180,000 has been raised. Given Breast Cancer is the most common invasive cancer in women after non-melanoma skin cancer, and the second most common cancer causing death in women there is no doubt this is a cause which impacts far too many Australians.
This year as part of Mushrooms Go Pink, Australian Mushroom Growers are giving you the opportunity to enter their Girls Day Out competition, which will see five lucky winners from across Australia win a Day Spa Package worth $1000 to enjoy with three friends – this sure sounds like my idea of the perfect Girls Day Out!!
Entry is easy, just visit the Power of Mushrooms website and sign up to the Mushroom Lovers Club where you will receive regular tips, recipes (and there are some delicious looking recipes on there!), health advice and information on special promotions and competitions.
I became inspired after looking through the great recipes available on the Power of Mushrooms website, and given mushrooms are already a regular item on our menu, particulay at breakfast time (grilled mushrooms on toast anyone?), I was keen to create a couple of new recipes to add to our meal planner. Given the Spring weather has well and truly arrived here in Brisbane and our appetites have changed to reflect this, I wanted to come up with some light family friendly meals for us to enjoy. As it had been awhile since I’d last made a good stir fry, this was my first creation.
You will need
200g of button mushrooms – thinly sliced
100g of flat mushrooms – thinly sliced
2 bunches of bok choy
1 bunch of asparagus
1 brown onion – finely sliced
1/2 cup of cashews
200g of thin noodles
1 tablespoon of sesame oil
2 tablespoons of oyster sauce
1 tablespoon of sweet chill sauce – optional
1 tablespoon of soy sauce
Let’s put it together!
Cook the noodles as per the packet instructions and set aside until needed.
Heat sesame oil in a wok and add the sliced onion. Cook for 1 – 2 minutes until it begins to brown.
Add the sliced button and flat mushrooms and toss with the onion and sesame oil. Cook for 2 minutes or until the mushrooms begin to soften and brown.
Add the asparagus and cashews and cook for a further minute or two.
Add the cooked noodles, bok choy, oyster, soy and sweet chilli sauces and using tongs (or chopsticks if you prefer) combine all ingredients and cook until the bok choy begins to wilt.
Remove the wok from the heat and divide amongst four bowls (serves 2 adults and 2 toddlers with leftovers!)
This recipe yields enough for two adults and two ravenous toddlers, and will give you enough leftover for lunch the next day – winning! Both of the boys enjoyed their ‘Mushroom Pasta’ and left two empty bowls. The Mushrooms, Bok Choy and Asparagus give the stir fry the boost it needs and we all felt satisfied after the meal. The flavour of the sauce is quite subtle and if you could certainly add an extra tablespoon of sweet chilli sauce if you prefer.
The next meal I decided to create combines my breakfast favourite – grilled garlic mushrooms with a salad loosely based on a Greek Salad. I felt the salad didn’t need any extra dressing, the oil used to cook the mushrooms was enough to give it a great flavour.
You will need (for two people)
100g of button mushrooms – sliced
100g of feta
1 vine ripened tomato
1/4 cup of walnuts
1/2 a continental cucumber
2 cloves of garlic
1 tablespoon of olive oil
100g of rocket and baby spinach leaves
Let’s put it together!
Heat the garlic and olive oil in a frying pan over a medium heat.
Add the slice mushrooms and cook for 2 – 3 minutes until the begin to soften.
Add the walnuts and cook for a further 2 minutes or until the mushrooms begin to brown.
Remove from the heat and set aside until needed.
Cut the feta into cubes, thinly slice the cucumber and cut the tomato into wedges.
Place the salad leave in a large bowl, add the feta and cucumber before pouring the contents of your frying pan over the top. Gently toss the salad until combined and the olive oil is evenly distributed.
Divide salad into two portions, drizzle with a little extra olive oil if you wish and enjoy!
For more great mushroom recipes visit The Power of Mushrooms website and sign up to become a member of the Mushroom Lovers Club today. While you are there, don’t forget to submit your entry for your chance to win one of five Girls Day Out packages You can also find recipe inspiration and learn more about mushrooms by following the Mushroom Lovers Club Facebook page.