A mushroom a day keeps the doctor away

A mushroom a day keeps the doctor away

Fooding around with Jenny Morris!

Can you believe that something so delicious can be so good for you? They are one of my absolute best ingredients in the world. I am of course talking about mushrooms.

What’s not to love? They have a wonderful texture and they not only deliver plenty of umami on their own, they actually intensify the umami of other ingredients in a dish. This means that by adding mushrooms to just about any savoury dish, everything else in the dish will taste even better! The good news is that they are extremely low in calories, contain zero grams of fat, are packed with several B vitamins and are big on the antioxidants selenium and potassium…all of this in just one serving. Can you tell that I like it?

Mushrooms are one of highest antioxidant vegetables in world; in the same league as the red pepper and spinach.

A handful of white button mushrooms have about 12 times more antioxidants than wheat germ and four times more than chicken liver. Put chicken livers and mushrooms together with garlic and a hit of chilli and oh mama, you have a match made in heaven. Brown mushrooms contain even more of the good stuff, so we had better start colour coding our food.

Mushrooms are Vitamin D factories. I believe that they are the only plant source of Vitamin D. Mushrooms exposed to sunlight (or the UV light in sunlight) naturally generate additional Vitamin D, which enhances calcium absorption and bone strength.

Placing cultivated mushrooms in direct sunlight for an hour (winter) will generate your daily needs of Vitamin D in a serving (100g or three button mushrooms). One serving (100g) of mushrooms (or 3 to 4 white button mushrooms) exposed to the sun can provide enough vitamin D (10mcg) for the average person’s estimated daily needs a University of Sydney study has found. Australia and the US are already selling Vit D enhanced white button mushrooms!

Increasingly international research around the cancer fighting potential of mushrooms is indicating that mushrooms could be one of our most powerful allies in the fight against breast cancer.

One of the key findings of studies conducted at the Beckman Institute at the City of Hope Cancer Centre in California and at the University of Australia in Sydney in collaboration with Zhejiang University in China, is that women who eat an average of 10gm of mushrooms a day – that is around one white button mushroom – seem to halve their risk of breast cancer – a brilliant reason for women to make sure that fresh mushrooms take centre stage on their plates every day of the year.

So it is time to button up. I love making a raw mushroom salad with white button mushrooms and dressing them up with a little Asian dressing, so let me share that with you.

Let’s cook!

Asian style Mushroom Salad


500g white button mushrooms thickly sliced

3 spring onions with tops thinly sliced

1 red pepper very thinly sliced

¼ red onion very thinly sliced

2 tbls chopped fresh coriander

For The Dressing:

½ cup soy sauce

2 tsp honey

½ cup Japanese mayonnaise

½ tsp wasabi paste

1 tbls sesame oil

2 tsp grated ginger

2 tsp orange zest

2 cloves garlic grated finely

Stir all the ingredients together


1 tbls toasted white sesame seeds


Place all the ingredients into a large bowl and add the dressing stir gently to combine.

Spoon onto a serving platter and garnish with the sesame seeds.

© Jenny Morris 2016 All Rights Reserved Twitter: @JennyMorrisChef