Unlocking the health benefits of mushrooms

Mushrooms are unlike any other food, and not everyone realises just how nutritious they are. Available all year round, they’re affordable, versatile and easy to prepare into a variety of tasty, healthy meals. You don’t need rare or expensive varieties to enjoy their benefits, everyday mushrooms are packed with goodness.  
 
Whether mushrooms are already a regular in your kitchen or you’re just starting to explore them, let’s begin with some fungi basics. 

Fungi facts

Mushrooms aren’t your average vegetable – they’re actually fungi and pack a unique nutrient profile. 

• Surprising source of potassium: While bananas are famous for their potassium levels, weight-for-weight, mushrooms have just as much.  

• Prebiotic power: Mushrooms contain special prebiotics such as chitin, a unique fibre that is not found in fruits, vegetables or grains, which support gut health. 

• Small serve, big nutrition: Just 3-4 button mushrooms (100g) provide enough important vitamins and minerals to support good health and help maintain normal bodily functions. These include copper, phosphorus, niacin, biotin and folate, to name a few.  

• The vitamin D secret: When exposed to UV light, mushroom can provide 100% of your daily vitamin D, meaning they can be as effective as a Vitamin D supplement. Simply ‘tan’ your mushrooms by placing whole or sliced mushrooms stem side up in sunlight for 15 minutes in bright light or up to an hour in lower light. Sunlight converts ergosterol in mushrooms into vitamin D and remains stable when storing. 

Did you know? Almost one in four Australians adults are deficient in vitamin D. Vitamin D is needed for healthy bones and teeth. Eating just 3 ‘tanned’ mushrooms can provide all your daily vitamin D needs.

Power up your plate with mushrooms

Mushrooms are incredibly versatile and can be enjoyed in almost any meal. Eat them raw in salads or cook them by roasting, sautéing, marinating or grilling and more. There really is a mushroom dish to suit every taste. 

Give these recipes a try: 

1. Mushroom, spinach and lentil lasagne

Wholesome, hearty, and packed with flavour, this mushroom, spinach and lentil lasagne is a vegie-loaded twist on a classic comfort dish—perfect for prepping ahead or freezing for busy nights.

2. Vegetable dumplings

Bite sized bundles of flavour, our vegetable dumplings are packed with mushrooms ideal for a meal or tasty snack.

3. Easy pizza

Mushrooms bring a savoury depth that makes this homemade pizza more delicious and nutritious.  Make in only 25 minutes, this pizza is perfect when you want a meal in a hurry.

4. Vegetable pasta bake

This pasta bake is loaded with colourful vegetables and mushrooms, simple to make and perfect for prepping ahead for quick healthy lunches on busy days.

5. Hidden vegie tomato paste sauce

Our hidden vegie tomato pasta sauce is perfect for anyone who unsure about mushrooms.  They are blended into a rice tomato-base, making them easy to hide while still adding a nutritious boost.

For lots more mushroom inspiration, see our recipes.

Not sure which mushrooms to choose?

Try any variety you like such as button, cup, Swiss Brown, Portobello or flat to find your favourite. Choose mushrooms that are firm and not dry, slippery or patchy. On larger mushrooms, the gills should be intact and moist. On smaller mushrooms, they could be covered with a thin outer skin, which you don’t need peel – just wipe with a paper towel.  

Storage tips for your mushrooms

Store mushrooms in a paper bag in the vegetable drawer of your fridge or remove any plastic and wrap them in a paper towel. There is no need to wash them before storing. Keep stems on as they contain valuable nutrients.  

Are mushrooms safe to eat?

Mushrooms have received considerable media coverage recently. Mushrooms purchased from supermarkets or reputable markets are considered safe for consumption For more details, visit the Australian Mushroom Growers Association.