Mushrooms are so mush more than you think!

Established in 1998, SA Mushrooms is a family owned and operated farm run by the Femia Brothers together with their father Sam, located in the heart of the Northern Adelaide Plains. SA Mushrooms has a long-term mission to educate consumers about the versatility and nutritional value of mushrooms which has proven to be more prominent than ever.

“Maintaining our health is extremely important, especially since the outbreak of Covid-19. Mushrooms are packed full of goodness and have long since been known as meat for vegetarians… but they’re so much more than that” says SA Mushrooms Co-Director Nat Femia.

SA Mushrooms has teamed up with experts to bring a better understanding of the benefits of mushrooms and how adding them to your diet is not as hard as you may think.

Renowned South Australian, Clinical Nutritionist, Malissa Fedele has called mushrooms the new “…naturally fat-burning, immune boosting, anti-aging superfood that you can access at any supermarket”.

Mushrooms contain numerous vitamins, antioxidants, and minerals that have the potential to protect the body from foreign disease and damage.

“Mushrooms possess several health benefits. They are high in fibre, low in calories and contain several antioxidants, B-vitamins and are surprisingly high in potassium. Mushrooms even help to fight off oxidative stress which is a form of tissue damage that can overtime, lead to ageing” says Malissa.

Not only do mushrooms have the ability to provide a line of defence against ageing, but they are one of the only non-animal products that produce their own Vitamin D!

“You can increase a mushrooms’ nutritional content by exposing it to sunlight for 20-30 minutes. Mushrooms are like little sponges that soak up the UV light and convert the precursor ergosterol into Vitamin D2 which supports overall blood levels…’ says Malissa.

Like most vegetables, adding too much heat can often reduce the nutritional content of the food.

“This is no different for a mushroom. I suggest to basically cook mushrooms as little as possible. Add raw mushrooms to salads or lightly grill them to preserve as much of their nutritional profile as possible” says Malissa.

So – now you know how great mushrooms are for your health, but how do I add more mushrooms into my family’s diet?

“If you can’t get your little ones to eat their veggies, I suggest blending mushrooms into your all-time favourite recipes such as burgers! I also find that children like being involved in the cooking process so get them to help and explain all the ‘super-powers’ they will get if they eat their mushies…’ says Malissa.

Mushrooms contain a fifth flavour palate called ‘umami’ which exhibits a savoury taste, like eggs, tomatoes, or meat and can potentially be used as a salt replacement.

“Mushrooms are extremely versatile and easy to add in any dish. Check out my latest SA Mushrooms obsession - Mushroom, Spinach and Ricotta Rolls” says Malissa.

~Mushroom, Spinach & Ricotta Rolls~

Recipe By: Malissa Fedele

Ingredients:

280gm Baby spinach

1 Leek

250gm Ricotta Cheese

50gm butter

2 cloves garlic, crushed

2 large Portobello mushrooms (or a handful of button mushrooms), finely chopped

¼ cup parmesan cheese

¼ cup parsley, chopped

4 thyme springs, chopped

1 egg

3x puff pastry sheets

2 tbsp. sesame seeds

Method:

In a large fry pan over medium heat allow spinach to wilt down and drain any excess water, set aside.

In a fry pan melt down the butter and add the thinly sliced leek, garlic, parsley and thyme and allow to cook for 3-5 minutes. Once leek has become translucent add in the mushrooms and mix well until cooked. This should take about 5-7 minutes. Season well with salt & pepper

In a large mixing bowl add the ricotta cheese, parmesan cheese, spinach and mushroom mixture. Mix well until well combined. Add in the egg and stir through until well combined.

Cut the puff pastry in half lengthways and use an egg wash to brush edges. Add 2-3 tablespoons of the mushroom mix into the centre, roll until covered and cut each roll in half. Place the roll onto a lined baking tray and brush with an egg wash. Sprinkle with sesame seeds. Repeat with remaining pastry/mushroom mix.

Allow baking time in the oven for approximately 35mins or until golden at 180degrees fan forced. Enjoy!

Join the movement and get more SA ‘shrooms on your spoon and visit www.samushrooms.com.au/recipes for more deliciously easy mushroom recipes.