Get ready to add more mushrooms to your diet! New research has revealed that everyday mushrooms really are a natural superfood and can be as effective as vitamin D supplements.
The Australian-led study, which is the world's first systematic review on Agaricus Bisporus mushrooms has revealed that Button, Cup, Swiss Brown, Portobello and Flat mushrooms are more than just a delicious addition to our meals.
From increasing vitamin D to supporting immune function, mushrooms are rich in bioactive compounds found not only in vegetables but also some meats, whole grains and nuts making them an extraordinary food source.
• 200g button mushrooms
• 1/4cup white sesame seeds
• 1 tbsp black nigella seeds
• 1/3cup panko crumbs
• Pinch of sea salt
• 1 egg
• Dash of milk
• Vegetable oil (for frying)
Poke bowl ingredients:
• 2 cups pre-cooked brown rice
• 1 bunch broccolini
• 1/3cup frozen edamame beans, defrosted
• 1 avocado, sliced
• 3/4 cup red cabbage, thinly sliced
• 1 small cucumber, thinly sliced
• 4-5 radishes, thinly sliced
• 2 shallots, thinly sliced (white part only)
• 1 tsp white miso paste
• 3 tbsp mirin
• 1 tsp peanut butter
• 1 1/2tbsp vegetable oil
1. In a bowl combine the sesame seeds, nigella seeds, panko crumbs and a pinch of sea salt, stir to mix through.
2. In another bowl whisk together (with a fork) the egg and a dash of milk.
3. Heat a deep-sided saucepan filled with vegetable oil (3cm deep) to frying point (2050C). To test if it's at the right temperature, add a pinch of panko crumbs; if the oil bubbles then it's ready.
4. Add the button mushrooms in batches to the whisked egg mixture, then roll them in the sesame / panko crumb mixture until they get an even crumb coating.
5. In batches, add the mushrooms to the heated oil and fry, using tongs turn them over once the outer crumb turns a crispy golden brown. Remove from the oil and place on a paper towel to absorb any excess oil. Repeat the process until all of the mushrooms have been cooked. It is best to cook these in batches and not to overcrowd the saucepan.
6. Blanch the broccolini and edamame in boiling water until the broccolini is cooked and crunchy and the edamame has changed to a bright green colour. Drain and set aside.
7. To make the dressing combine all the ingredients in a small jug, stir well to combine and to dissolve any miso paste lumps.
8. To assemble the poke bowls start with a base of pre-cooked brown rice, then arrange the vegetables over the top and around the edges of the bowls. Finish by adding the crispy crumbed mushrooms in the centre and sprinkle over the thinly sliced shallots.
9. Serve with the miso dressing poured over the top.
Note: This recipe includes peanuts. If you have nut allergies, please omit this ingredient.