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Our Planet; Our Health. That’s the overarching theme of Global World Health Day, 7 April. And something we need to consider as we make our food choices is the ability of plants to protect and refresh the earth as they grow.
Mushrooms, extraordinarily, are able to restore soil and many eco-scientists proclaim mushrooms as one of the answers to climate change, with commercially grown mushrooms by SA farmers, being a highly sustainable crop.
Nutritionists worldwide also agree that mushrooms and plants are the most nutritious foods you can eat. As for hunger, we all know that not all calories are created equal, and comparing meat calories with vegetable calories does not equate. Vegetables and mushrooms particularly are packed with fibre, which fills you up and keeps you fuller for longer, while generally lowering your calorie intake overall.
So if, on this World Health Day, we can keep humans and the planet healthier by simply switching to mushrooms instead of meat or simply just adding more mushrooms (and less meat) to our diet, we can assist in fostering the movement to create societies focused on well-being.
SAMFA Buttons & Beans on Toast
Serves 4
Ingredients:
Breadcrumb topping:
2 Tbsp butter
50g / ½ cup breadcrumbs
Zest of 1 lemon
2 Tbsp Italian parsley, roughly chopped
1 large white onion, diced
2 cloves garlic, minced
2 x 400g tins butter beans, drained and rinsed
± 6 sprigs fresh thyme
250ml chicken or vegetable stock
Juice of ½ lemon
2 Tbsp fresh dill sprigs
2 Tbsp butter
250g white button mushrooms, sliced
4 thick cut slices of sourdough bread
Olive oil
Salt and pepper, to taste
Method:
For the breadcrumb topping:
Melt butter in a frying pan. When sizzling add the breadcrumbs.
Cook, stirring constantly, until golden brown.
Remove from the heat and place in a small bowl with the lemon zest and parsley.
Season to taste and mix well. Set aside.
Heat a drizzle of olive oil in a large frying pan.
Add the onion and cook until tender.
Add the garlic and cook until fragrant.
Add the drained beans, fresh thyme and stock.
Bring to a simmer.
Simmer until the beans are very tender and the liquid has reduced.
Crush a few beans as you stir to add more body to the sauce.
Switch the heat off and add the lemon juice and dill. Stir.
Heat the butter with a little drizzle of olive oil in a large frying pan.
Add the sliced mushrooms and cook on high heat until just golden brown and still juicy and tender. Season well with salt and pepper.
Brush the slices of sourdough with olive oil and season with salt.
Pan fry until golden brown and crisp on both sides.
Stir the mushrooms into the beans just before plating up.
Serve generous spoonfuls of mushrooms and beans over the sourdough.Finish with a sprinkle of the crispy, crunchy lemony breadcrumb topping and fresh dill sprigs.
Fragrant Mushroom & Fish Coconut Curry
Serves 4-6
Ingredients:
1 Tbsp olive or neutral oil
1 onion, diced
50g yellow curry paste (1 sachet)
1 x 400ml tin coconut milk
250ml fish stock
A small handful of lime leaves
700g firm white boneless fish fillets, cut into large pieces
250g white button mushrooms, sliced
150g fine green beans, trimmed
150g cherry tomatoes, halved
1 tablespoon lime juice
1/2 cup fresh coriander leaves
Sliced chilli, to serve
Lime wedges, to serve
Method:
Heat oil in large saucepan and fry the onion until tender. Add curry paste. Stir-fry for 2 minutes until fragrant. Add coconut milk, fish stock and lime leaves. Simmer until the sauce reduces and thickens slightly.
Reduce heat to low and add the mushrooms, green beans and tomatoes. Cook for 5 minutes or until vegetables are tender.
Gently add the fish and cook for about 5 minutes. Add lime juice. Stir gently to combine but be careful not to break up the delicate fish.
Serve curry with steamed basmati rice / cauliflower rice and a sprinkle of fresh coriander and chilli.
Lentil & Mushroom Stew on Butter Bean Mash
Serves 6
Ingredients:
1 ½ cups brown lentils
5 cups mushroom stock
1 bunch fresh thyme sprigs
1 onion, diced
500g portabellini mushrooms, sliced
4 cloves garlic, thinly sliced
2 Tbsp tomato paste
½ tsp dried chilli flakes
1 x 400g tin diced tomatoes
Olive oil
Salt and pepper, to taste
Butter bean mash:
2 x 400g tins of butter beans, rinsed & drained
1 small clove garlic, grated finely
2 Tbsp lemon juice
4 Tbsp / 60ml olive oil
Salt & pepper, to taste
Chopped parsley or micro herbs, for serving
Method:
To make the mash, add all the ingredients to a food processor.
Blitz until completely smooth, adding a little water if you want to thin it out.
To warm up – transfer to a saucepan over low heat and stir until warmed through.
Taste to adjust seasoning.
For the lentil stew:
Rinse lentils well. Place in a large pot or Dutch oven and add the mushroom stock and thyme.
Bring to a boil, then reduce to a simmer. Cook with lid ajar for about 25 minutes until tender. If you need to give them a little liquid top up add some boiling water from the kettle.
Discard the thyme sprigs.
Meanwhile, heat a drizzle of olive oil in a large sauté pan.
Add onion and mushrooms. Season lightly and cook until the onion softens and mushrooms are golden. Add garlic, tomato paste and chilli flakes. Cook until tomato paste turns a deep dark red colour and smells sweet.
Pour in the tinned tomato and deglaze the bottom of the pan.
Add the cooked lentils and all their liquid. Mix everything well together.
Taste to adjust seasoning
Serve stew on warmed butter bean mash and sprinkle with micro herbs.
Mushroom & Mince Bobotie
Serves 6-8
Ingredients:
750g mushrooms (portabello, portabellini or button)
500g beef mince
1 large onion, diced
4 cloves garlic, minced
2 Tbsp curry powder
1 tsp turmeric
1 Tbsp sherry vinegar
1 Tbsp worcestershire sauce
½ cup fruit chutney
⅓ cup raisins
Olive oil
Salt and pepper, to taste
Topping:
3 large eggs
300ml milk
3-5 bay leaves
Salt and pepper, to taste
Method:
Preheat oven to 180˚C.
Cut mushrooms into smaller pieces if necessary and then place into the bowl of a food processor. Process in batches until finely chopped.
In a large frying pan (or oven safe cast iron / buffet casserole) heat a drizzle of olive oil. Fry mushrooms until completely dry and turning golden brown. Fry in batches if necessary. Set aside in a bowl.
To the same pan add the beef mince and fry until beginning to brown. Add the onion, garlic, curry powder and turmeric. Cook until tender and fragrant.
Add the cooked mushrooms back into the mince mixture.
Add in vinegar, worcestershire sauce, chutney and raisins. Adjust seasoning.
Level out filling in oven safe dish or transfer to an oven safe dish.
Whisk together topping ingredients and season.
Gently pour egg custard onto the top of the mushroom and mince filling. Scatter with bay leaves and bake for 45-60 minutes until set and deeply golden brown.
Serve bobotie with sambals and yellow rice.