Tag: real food

The many virtues of Mushrooms

Today I’m going to continue to write about Mushrooms.

Researching last weeks post shed some light on the other great virtues of this vegetable (or fungus).

Mushrooms are fat free,

They are also low in calories, cholesterol free, have very low levels of sugar and salt; they provide a valuable source of dietary fibre, as well as several vitamins and minerals.

A 100g serving of mushrooms contains more dietary fibre (2.5g) than 100g of celery (1.8g) or a slice of wholemeal bread (2.0g).

Apart from containing Vitamin D, mushrooms also contain:

  • Thiamin/Vitamin B1 – which controls the release of energy from carbohydrate, which is needed for the normal functioning of the brain and nervous system.
  • Riboflavin/Vitamin B2 – a vitamin that helps to maintain healthy red blood cells and promotes good vision and healthy skin.
  • Niacin/Vitamin B3 – helps to control the release of energy from protein, fat and carbohydrate, which keeps the body’s digestive and nervous systems in good shape.
  • Vitamin B5 – plays a number of essential metabolic roles in the human body, including providing assistance with the production of hormones.
  • Folate/Vitamin B9 – which is essential for the formation of red and white blood cells in bone marrow and is an important factor in healthy growth and development.
  • Biotin/Vitamin H – Is essential in the metabolism of proteins and carbohydrates.

Although these vitamins are also found in many vegetables, they are lost when cooked in boiling water: as mushrooms are rarely prepared with boiling water, they retain their valuable vitamin content when eaten.

Minerals as well,

Mushrooms also contain many beneficial minerals, such as Potassium, Calcium, Iron, Zinc, Magnesium, Selenium and Ergothioniene (a naturally occurring antioxidant).

Recent research also found that most mushrooms [White Buttons and Cups, Brown Portabellos, and the exotic cultivated Shiitakes and Enoki mushrooms] are rich in the non-starch polysaccharides (NSP) chitin and beta-gluten. These NSP can help to reduce blood cholesterol and protect against heart disease.

Stuffed Mushroom Recipe

After writing the last post, I found a great Stuffed Mushroom recipe.

I have tried to cook different versions of ‘stuffed mushrooms’ in the past and the results have been average.

This one (originally from delicious.com.au) with some small changes was great.

Easy to make and very tasty.

INGREDIENTS (for 4)

8 Portobello (or large flat) mushrooms

50g unsalted butter

2 tbs extra virgin olive oil

1 onion, finely chopped

2 garlic cloves, crushed

12 sage leaves, finely chopped

125g fresh breadcrumbs

200g Camembert cheese (or brie), rind removed, chopped

1 egg, beaten

Juice of 1 lemon

 METHOD

 1. Preheat oven to 200°C. Place mushrooms on a paper-lined baking tray.

2. Heat a frypan over medium heat. Add butter, oil, onion, garlic and sage, and cook gently for five minutes until softened. Transfer to a large bowl.

3. Add breadcrumbs to the onion mixture and stir to combine.

4. Add the egg and half the cheese. Combine well, then spoon generously into the mushrooms. Top with remaining cheese.

5. Place mushrooms in the oven and roast for 15-20 minutes until golden on top.

6. Arrange mushrooms onto serving dishes and drizzle with lemon juice.

 

I hope you enjoy this also.

 

Till the next post,

Live clean n Prosper.

Vitamin D, Sunlight & Mushrooms

Today’s topic is Vitamin D, Sunlight & Mushrooms.

I know that this seems like a strange combination but all will become clear.

This morning I read an article about vitamin D deficiency. It seems that despite Australians being referred to as ‘bronzed aussies’ and our nation referred to as a ‘sunburnt country’, many Australians are actually deficient in this vitamin.

Many Australians work predominantly indoors and spend much of their leisure time indoors. This limits overall sun exposure.

The awareness of skin cancer and the increasing use of sun screens also mean that our bodies don’t absorb the necessary rays required to create vitamin D from sunlight.

What is Vitamin D?

It is a hormone that helps the body absorb calcium and control calcium levels in the blood. It is also important for preventing depression, muscle growth, organ development and supporting the immune system.

Recent research suggests adults may actually need at least 2,000 IU of vitamin D every day to maintain a healthy level in the body and reap the most benefits.

Most living things can make vitamin D through sunlight exposure.

The human body is able to produce its own vitamin D3 when the skin is exposed to the sun’s ultraviolet (UVB) rays. When UVB rays hit the skin, a chemical reaction happens: The body begins the process of converting a prohormone in the skin into vitamin D3.

It’s estimated that we should get more than 90% of our vitamin D from daily sun exposure.

The amount of vitamin D absorbed from sunlight depends on some variables, including the country and skin pigmentation. Under picture-perfect conditions, the human body is able to produce as much as 10,000 IU to 20,000 IU of D3 in just 30 minutes

Studies have found that between 2 to 15 minutes of sun exposure to your unprotected face, arms, legs or back, three to four times every week is enough for your body to produce all the D3 it needs. Times will vary depending on the time of year and where you live. (Source – ABC Health)

Where do the Mushrooms come in?

Research has found that we can get a small amount of vitamin D from food. Fish and eggs naturally have some vitamin D, while some processed foods have added vitamin D.

Mushrooms also have a small amount of Vitamin D. The form of D vitamin produced in mush­rooms is D2, unlike the D3 found in the few animal foods that naturally contain it.

It used to be thought that D2 was less potent and bioavail­able in the body than D3. A recent study comparing D2 from mushrooms with D3 from supplements, has found that D2 is as effective as D3 in boosting the biologically active form of the vitamin in the body.

It is also possible to boost the levels in mushrooms by putting them in the sun for a while.

Just 15 minutes of direct sun­light can produce 200 to 800 IU in 85 grams of mushrooms regardless of type. At least 90% of the vitamin is retained after storage and with cooking.

To do this your­self, place the mushrooms with the “gills” (or underside) facing the sun to increase D production. The mush­rooms may discolour or dry out a little.

If you like mushrooms, exposing them to UV can help you get more vitamin D, however you have to eat a lot. They will certainly boost your levels and add other nutritional elements to your diet. Most of us probably find it’s easier to take a vitamin D3 supplement.

Till the next post,

Live Clean n Prosper

Spiced Pumpkin Muffin recipe

Today I’m going to share a muffin recipe.

This morning I was looking through my recipe collection and writing the week’s menu list when I came across this Spiced Pumpkin Muffin recipe.

Every so often, when I am researching something on line, I come across some interesting recipes. There are many gluten free recipes on the Internet and we have found many are lacking in taste or texture.

I had printed this one out ages ago and forgotten about it. The recipe is easy and I had all the ingredients, so I made a batch.

This recipe made 12 small muffins. They are very light in texture, quite yummy and are gluten free. I think you could make a few variations by swapping out the pumpkin for cooked apple or maybe even mashed banana.

 Spiced Pumpkin Muffins

(makes 12 small muffins)

Ingredients

5 eggs

4 tbsp. melted butter or coconut oil

½ cup mashed butternut pumpkin

½ cup Maple syrup or honey

½ cup dextrose or coconut sugar

1 tsp. ground cinnamon

½ tsp. ground allspice

Pinch sea salt

1 tsp. vanilla extract or paste

½ cup sifted coconut flour

½ tsp. baking powder

 

Method

Preheat your oven to 200’ C and lightly grease a muffin tin.

– Mix the eggs, butter (or oil), pumpkin, maple syrup, dextrose, cinnamon, allspice, salt and vanilla together in a large mixing bowl. I used a stick blender.

– In a separate bowl, mix the baking powder and coconut flour together then add to the batter. Mix well ensuring there are no lumps and the batter is smooth.

– Ladle the batter into the muffin cups.

– Bake for approximately 18 minutes, or until a toothpick comes out clean.

 

We ate a couple while they were still a bit warm with a little bit of butter, delicious.

I will definitely be making these again. I hope you enjoy them also.

 

Till the next post,

 

Live Clean n Prosper.