Take one pack of mushrooms and you can have dinner on the table in less than half an hour.
Did you know that mushrooms are one of the few dietary sources of Vitamin D? We are not likely to see much sunlight in January, so adding mushroom to your diet can help towards maintaining stronger, healthier hair, skin and nails.
Mushrooms provide an excellent balance of vegetable protein, a good balance of minerals including potassium which is important for regulating blood pressure, and B vitamins which are used for energy and keeping the nervous system in check.
Mushroom focaccia pizza
Preparation time: 10 minutes
Cooking time: 10 minutes
Calories: 410 kcals per serving, 19g fat
- 2 cloves garlic, crushed
- 15ml (1 tablesp) olive oil
- 1 large focaccia bread
- 30g (1½ oz) sun-dried tomato paste
- 25g (1oz) butter
- 175g (6oz) open cup mushrooms, thickly sliced
- 1 small pimento or red pepper, de-seeded and cut into strips
- 4 cherry tomatoes, halved
- 6 pitted black olives
- 50g (2oz) goats cheese, sliced
- 85g Prosciutto or similar dry ham
- few fresh basil leaves or rocket
Preheat oven to 160°C, 325º F, Gas no 3. Blend together the garlic and olive oil. Place the focaccia on baking tray and brush over the oil mixture.
Spread focaccia with tomato paste.
Melt butter in a frying pan and sauté mushrooms and pimento/pepper until soft.
Spoon the mixture over bread then top with tomatoes, olives, goats cheese and proscuitto.
Bake in the oven for 10 minutes or until cheese is bubbling. Garnish with some fresh basil or rocket.
Spinach, bacon and mushroom salad
Preparation time: 10 minutes
Calories: 306 kcals, 27g fat
- 225g (8oz) fresh small-leaf spinach
- 175g (6oz) streaky bacon
- 1 avocado
- juice ½ lemon
- 450g (1lb) button mushrooms
- 15ml (1 tbsp) snipped fresh chives
- 60ml (4 tbsp) olive oil
- 15ml (1 tbsp) dry sherry
- 15ml (1 tbsp) lemon juice
- grated lemon rind
- pinch caster sugar
- pinch dry mustard
- freshly ground black pepper
Pick over the spinach carefully and remove all stalks. Wash thoroughly in cold water and drain well. Grill the bacon until crisp. Leave to cool then cut into small pieces.
Arrange the spinach in a large bowl. Halve the avocado, remove stone and skin and slice thinly. Toss in lemon juice. Arrange avocado slices on the spinach. Add mushrooms, bacon and chives.
Whisk the dressing ingredients and pour over the salad.
Pasta with mushroom and pesto
Preparation: 15 minutes.
Calories: 790kcals, 45g fat
- 250g pack fresh pasta
- 250ml carton crème fraîche
- 20ml (4 tsp) ready-made pesto
- 350g (12oz) closed cup mushrooms, thickly sliced
Cook the pasta according to pack instructions. Spoon the crème fraîche into a large pan with the pesto. Heat gently. Add the sliced mushrooms. Bring slowly to the boil and simmer for 5 minutes. Stir the mushroom sauce into the drained pasta.
If you are inspired by Tempting 30-minute meals – scrummy mushroom pizza, pasta and salad treats, you’ll find more recipes ideas and healthy eating tips for older people on our Nutrition channel.Tags: mushrooms, vegetable protein, Vitamin B, Vitamin D Last modified: January 12, 2023