According to legend, the Pharaohs of ancient Egypt loved iron-rich mushrooms. This fats-free, protein-rich food offers numerous health and nutrition benefits. Here are three simple mushroom recipes children will love – Parvathy Menon
Mushrooms boost vitamin D levels, metabolism and immunity, lower cholesterol, protect against cell and tissue damage and are rich in iron, calcium, and protein. In particular, white button mushrooms are one of the few non-animal sources of vitamin D. The high fibre content in mushrooms aids digestion and prevents constipation. They are also rich in antioxidants, including selenium, a powerful cancer-fighting antioxidant.
Given its numerous health benefits, it’s no wonder that many cultures around the world prize mushrooms as superfoods. In ancient Egypt, the pharaohs declared the fungi a royal food and forbade common people from eating them. It is estimated that there are 2,000-plus edible varieties of mushroom, but only about 10 are grown commercially. Button mushrooms, oyster mushrooms and shiitake mushrooms are available in India.
Mini creamy mushroom pies
(6 servings)
Ingredients
25 gm butter
1 tsp olive oil
1 small onion, sliced
1 crushed garlic clove
350 gm sliced mushrooms
100 ml cream
1 beaten egg
Pastry (Knead 2 and 1/2 cups flour, two tsp sugar, 1 tsp salt, 1/2 cup cold unsalted butter, 1/2 cup oil and 1/2 cup cold water. To bake: Roll dough into 12 inches in diameter, transfer the dough to a 9-inch pie plate, trim excess dough, and fill with pie weights (dried beans or dry rice and bake with the pie weights at 400°F for 15 minutes. Cool until you need to fill with mushroom).
Preparation guide
Heat the butter and oil in a frying pan. Add the onion and fry until soft.
Add garlic, mushrooms, and salt, and cook for 5 minutes until the mushrooms are soft. Stir in the cream. Remove from heat and cool.
Heat oven to 180°C-200°C.
Divide the mushroom mix between the pies. Brush the pastry edges with a little egg, top each with a pastry lid and carefully press the pastry edges together to seal.
Brush with the remaining egg. Bake for 25-30 minutes until golden.
Cool on a wire rack and keep in airtight containers for up to one day. Reheat before serving.
