Aster Annual Calendar 2024

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MUSHROOM

Keep room for Mushrooms in your diet

Fun Facts about Mushroom

  • The top consumers of mushrooms are China, followed by the European Union and the United States
  • Despite growing all year round, autumn/spring season is the ideal time for mushrooms to thrive, as the weather is generally warm with high rainfall
  • For thousands of years, Japanese farmers have believed that lightning strikes made mushrooms more plentiful, and recent research has proved they’re correct
  • In 2019, researchers successfully grew edible oyster mushrooms on the International Space Station (ISS)
  • There are currently 2000+ types of edible mushrooms in the world

Types of mushrooms that are easily available

Enoki Mushrooms

Enoki Mushrooms, perfect for Asian cooking but are also excellent in salads, sandwiches, soups, and pasta sauces.

Shiitake Mushrooms

Shiitake Mushrooms, popular for their earthy flavour and a meaty and substantial texture, making them a favourite in vegetarian and vegan recipes.

King Oyster Mushrooms

King Oyster Mushrooms is often served as a meat substitute, offering a satisfying and robust culinary experience.

Button Mushrooms

Button mushrooms are the most recognized and versatile mushrooms.

Health Benefits of Mushrooms

Antioxidant

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Antibacterial

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Anti-inflammatory

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Reduces cholesterol

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Reduces stress


Two easy Mushroom recipes

Recipe 1: Mushroom and Spinach Quesadillas


Ingredients:
  • 4 whole wheat tortillas
  • 1 cup mushrooms, sliced
  • 2 cups fresh spinach leaves
  • 1/2 cup shredded mozzarella cheese
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Salsa or Greek yoghurt (optional, for serving)

Directions:

  • Heat olive oil in a skillet over medium heat.
  • Add sliced mushrooms and cook for about 5 minutes until they are tender and slightly browned.
  • Add fresh spinach leaves to the skillet and cook until wilted, about 2 minutes.
  • Season with salt and pepper to taste.
  • Place one tortilla in the skillet and sprinkle half of the shredded mozzarella cheese evenly over the tortilla.
  • Spoon half of the cooked mushrooms and spinach mixture over the cheese.
  • Top with another tortilla and press down gently.
  • Cook for about 2-3 minutes on each side until the tortilla is crispy and the cheese is melted.
  • Repeat the process with the remaining tortillas and filling ingredients.
  • Cut each quesadilla into wedges and serve hot with salsa or Greek yoghurt on the side, if desired.

Recipe 2: Garlic Stir-fried Mushrooms


Ingredients:

  • 1 pound (about 450g) mushrooms, cleaned and sliced (button, cremini, or shiitake mushrooms work well)
  • 2 tablespoons vegetable oil or olive oil
  • 4 cloves garlic, minced
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil (optional)
  • 1 teaspoon rice vinegar or white vinegar
  • Salt and black pepper to taste
  • Fresh parsley or green onions for garnish (optional)

Directions:

  • Heat the vegetable oil in a large skillet or wok over medium-high heat.
  • Add the minced garlic to the hot oil and sauté for about 30 seconds or until fragrant. Be careful not to let it burn.
  • Add the sliced mushrooms to the pan. Stir-fry for 4-5 minutes or until the mushrooms are golden brown and tender. Stir occasionally for even cooking.
  • Pour soy sauce, sesame oil (if using), and rice vinegar over the mushrooms. Season with salt and black pepper to taste. Stir well to coat the mushrooms evenly.
  • Continue stir-frying for an additional 2-3 minutes until the mushrooms are cooked through, and the flavours are well combined. Adjust the seasoning if needed.
  • Garnish with fresh parsley or chopped green onions for a burst of colour and added flavour.

For more easy and healthy mushroom recipes watch the video