Mushrooms, mushrooms, mushrooms. Did you know that they are quickly becoming the single most eaten vegetable in Australia? Yes, even more than potatoes!!
It’s a good thing that they’re also very rich in nutrients.
- They’re a valuable source of fibre (gram for gram they contain more fibre than celery or wholemeal bread)
- Another surprise from the mushroom is that it generates vitamin D when it is in the sunlight. Wild mushrooms naturally generate 2-40 mcg of vitamin D in 100g serve. Compare that to the 5-15 mcg we need each day. You can see that the wild mushroom can give you all your vitamin D needs. Exposing commercial mushrooms to sunlight (or UV light) after harvest also triggers the production of vitamin D. Australian farmers have produced mushrooms with your daily needs of vitamin D in a serve of three button mushrooms.
The mushroom is the only non-animal natural source of vitamin D.
- A rich source of essential B vitamins, Calcium, zinc, iron, magnesium, selenium
- Mushrooms contain more potassium than most other fruit and vegetables: one medium Portabello mushroom contains more potassium than a banana.
Mushrooms are also rich in flavour and it’s often a matter of `love ’em or hate ’em’. This is a quick easy way to prepare mushrooms that could quickly become a favourite in our family. The basil pesto is a perfect compliment to the richness of the mushrooms. It was certainly popular with friends at dinner recently – even one who doesn’t like mushrooms! Winner!
Pesto stuffed mushrooms
- 1 large portobello mushroom per person (you could use other flat mushrooms)
- About 1 tablespoon Basil pesto per person
- Feta cheese (leave out if you don’t eat dairy)
- Remove the stem of the mushroom
- Fill the mushroom cap with a scoop of basil pesto
- Sprinkle top with crumbled feta
- Cook in oven on 180 degrees C for 20 minutes.
- Serve hot as vegetable with a main meal.
- Would make a great breakfast, especially with some bacon….and perhaps a few slices of avocado. (Yum!!)
- Can be served as a light meal or snack alone or with a side salad. Delicious.
- In the picture above – we included some cherry tomatoes and olives on the dish before it went into the oven. Some fermented jalapeños and lemon wedges were added prior to serving.
Sounds easy, and it is. This took about 10-15 minutes to prepare, and that included picking the basil from the garden and making the pesto.