This Father’s Day we’re not going to tell dads, husbands and partners to totally steer clear of steaks, chops or boerie rolls. But, because we love them and want them to live longer (yes!), keep their cholesterol and blood pressure low and shed a kilo or two, we’re proposing that they eat less meat and more veggies (specifically mushrooms).
Why?
Because mighty, umami-rich mushrooms are exactly the super food the doctor would order!
According to a study published in JAMA Internal Medicine*, “the benefits of vegetarian diets are much greater for men than women. Piling up on veggies can help men prevent heart disease, some kinds of cancer, type 2 diabetes and obesity.” Plant-based diets also prolong life!
But what about men and protein? Luckily, this crucial nutrient that helps repair muscles and recovery after exercise, is not only found in meat. Meaty, nutritious mushrooms are one of the highly rated plant-based sources of protein.
The great thing about mushrooms is that they’re also super-yummy and incredibly versatile, which means that you can get your protein fix throughout the day – from breakfast to dinner.
Mushrooms may only contain 3g of protein per 100g, but it’s the type of protein, lectin, that is more important than the quantity. Lectin proteins are miracle workers in that they stimulate insulin production, which helps to control glucose levels.
They also offer great gut health benefits. Lectins are only 70 per cent digestible (animal protein is 100 per cent digestible) but the indigestible 30 per cent enters the colon where it prevents pathogenic bacteria from adhering to the gut wall. Pretty smart and pretty good for his (and your) digestion!
Mushrooms are also packed with B vitamins, contain essential minerals such as potassium, selenium, phosphorous and copper, and provide small, but nutritionally important, amounts of iron.
The button on the mushroom top contains high amounts of very important antioxidants; more importantly these oxidants are not found in most other foods! Research from Penn State University, indicates that mushrooms contain unusually high amounts of ergothioneine (ERGO) and glutathione (GSH), both of which have been studied for their anti-aging and health-boosting properties.
So load up his plate with extra mushrooms (which will give him something solid and meaty to bite into) two or three times a week… you’ll be adding delicious nutrition that fills him up without filling him out!
Here are some recipes:
Lamb and mushroom rogan josh curry
Serves 4–6
• 30ml olive oil • 700g leg of deboned lamb, cut into chunks • 1 onion, chopped • 10ml crushed garlic • 15ml fresh ginger, grated • 45ml rogan josh curry paste • 1 cinnamon stick • 6 cardamom pods, lightly crushed • 1 (410g) can tomatoes • 15ml tomato paste • 250ml lamb or beef stock, hot • 15ml oil • 350g button mushrooms, thickly sliced
To serve: fresh coriander, rice and sambals
1. Heat the oil in a large casserole and brown the meat in batches. Transfer to a plate and set aside.
2. Return the casserole to the stove and gently fry the onion for 5 minutes.
3. Add the garlic and ginger and cook for 2 minutes.
4. Increase the heat, return the lamb to the casserole and add the curry paste, cinnamon stick, cardamom pods, tomatoes, tomato paste and stock.
5. Bring to the boil, then simmer, cover and cook for 1 hour.
6. Heat the oil in the pan and fry the mushrooms in batches.
7. Add the mushrooms to the curry and cook for 10–20 minutes.
8. Garnish with fresh coriander and serve with rice and sambals.
Ultimate baked potato with mushrooms, sour cream, bacon and chives
The simplicity of a great, golden baked potato is just a thing of beauty. Top it with pan-fried mushrooms and some of your favourite classic potato-topper ingredients for a killer dinner.
Ingredients: (serves 2)
4-6 large floury potatoes; olive oil for drizzling • 30ml butter (plus more for serving) • 250g portabellini mushrooms, sliced • salt and pepper to taste • 250g smoked streaky bacon • 250ml/g sour cream, for serving • a handful fresh chives, finely chopped, for serving
Method:
1. Preheat the oven to 200°C. Place the potatoes on a baking tray and drizzle with oil. Rub the oil with your hands to cover the potatoes all over. Bake for 1 hour or until fully cooked and golden brown.
2. In the meantime, heat the butter in a pan and fry the mushrooms until golden brown, seasoning with salt and pepper. Set aside.
3. Prepare the bacon by frying the slices in a pan until crispy. Drain on kitchen paper and cool slightly, then chop into small bits.
4.When the potatoes are ready, slice them crisscross on the top and press on the sides to push them open. Top with a knob of butter and season with salt and pepper, then top with a generous dollop of sour cream, fried mushrooms, bacon bits and fresh chives. Serve immediately.
Buttery garlic mushrooms on polenta with parmesan
This is (gluten-free) comfort food at its best!
Add some greens if you prefer, like spinach, leeks or broccolini.
Ingredients: (serves 2)
• 60g butter, plus another tablespoon about 250g (8 large) brown mushrooms, whole • 2 cloves garlic, finely chopped • salt and pepper, to taste • 1 litre chicken or vegetable stock • 1 cup polenta • 1/2 cup cream • 1/2 cup finely grated Parmesan cheese (plus more for topping) • a handful Italian parsley, finely chopped
Method:
1. For the mushrooms: using a wide pan, melt the butter and arrange the mushrooms, stems down, in the pan. Fry for 3–4 minutes over high heat, then turn them over. Add the garlic to the buttery juices in the pan, shaking it to cook evenly. After about a minute, use a spoon and tip the pan to spoon some of the fried garlic butter into the hollow of each mushroom. Cover with a lid and cook until they soften (about 2–3 minutes). Remove from the heat, add another tablespoon of butter to the hot pan and leave to rest/ melt, covered, while you prepare the polenta.
2. For the polenta: Heat the stock in a medium pot over high heat. When the stock starts to boil, add the polenta all at once, stirring well. Keep on stirring until the polenta thickens, lowering the heat to a slow simmer. Stir until it is cooked (about 3–5 minutes in total). Add the cream and Parmesan and season to taste. Serve immediately, topped with the warm, buttery mushrooms, a scatter of parsley and more Parmesan cheese.
Bacon, mushroom, red pepper, Gruyère and potato frittata (crispy bacon on top) (serves 6)
Ingredients:
• 10ml oil • 15ml butter • 250g button mushrooms, thickly sliced • 5 spring onions • 1 red pepper, deseeded and sliced • 125g streaky bacon, grilled and diced • 2 medium potatoes, cooked • 100g Gruyère cheese, grated • 6–8 eggs • salt and milled black pepper.
To serve: • crispy bacon • fried mushrooms • rocket salad
Method:
1. Preheat the oven to 190°C.
2. Heat the oil and butter in a pan and fry the mushrooms for 2–3 minutes.
3. Add the spring onions and red pepper and cook for 3–4 minutes.
4. Remove from the heat and add the bacon, potatoes and cheese. Gently combine.
5. Transfer the mixture to a well-greased tin or round, ovenproof casserole.
6. Whisk the eggs together and season well with salt and pepper.
7. Pour the egg mixture over the mushroom mixture and bake in the oven for 25–30 minutes, or until the centre is just cooked.
8. Allow to stand for 5 minutes before unmoulding or slicing from the tin.
9. Serve warm or at room temperature, topped with extra crispy bacon, fried mushrooms and a rocket salad.
Mushroom steak and guacamole wrap (serves 4)
Preparation time: 15–20 minutes
Cooking time: 10 minutes
Ingredients:
For the guacamole
• 2 avocados, stoned and peeled • 2 ripe tomatoes, halved • 1 clove garlic, peeled and sliced • 4 pinches ground cumin • 2 spring onions, trimmed and sliced • 1 small bunch fresh coriander, leaves picked • sea salt • freshly ground black pepper • juice of 1 lime • olive oil
For the wraps:
200g white button mushrooms, thickly sliced • 200g big brown mushrooms, thickly sliced • 400 g quality rib eye steaks • sea salt • freshly ground black pepper • 1 teaspoon dried oregano • 1 tablespoon sweet smoked paprika • 3 tablespoon of olive oil • 4 flour tortillas • 4 tablespoons fat-free natural yoghurt • 1–2 fresh red chillies, deseeded and sliced (optional)
Method:
1. First make the guacamole. Put the avocados, tomatoes, garlic, cumin,spring onions and most of the coriander in a food processor and pulse to a chunky paste. Scoop into a bowl, season with salt, pepper and lime juice to taste, then stir in a little extra virgin olive oil.
2. Heat a frying pan over a high heat. Grill the mushrooms until seared allover. Remove them from the pan and keep warm.
3. Season the steaks with salt, pepper and the oregano and paprika, then use a rolling pin to flatten them out slightly. Rub with a little olive oil and cook in the preheated pan for 5 minutes, turning them every minute, or until cooked to your liking.
4. Leave the steaks to rest on a plate while you make up the wraps. Lay the tortillas out on a clean work surface and spread with a little guacamole.
5. Slice the steaks into thin strips, divide them between the tortillas and scatter with the grilled mushrooms. Drizzle with a little more oil and the resting juices, then wrap.
5. Top with a dollop of yogurt, the remaining coriander leaves and some red chillies (if desired). Serve with the lime wedges on the side and tuck in.
Seared salmon with sautéed spinach and mushrooms (serves 4)
Preparation time: 10 minutes
Cooking time: 15–20 minutes
Ingredients:
• 4 x160g fillets of fresh salmon • 300 white button mushrooms, sliced • 1 tomato, chopped • 200g of fresh baby spinach, washed and dried • 3 cloves of garlic, minced • 1 tbsp of balsamic vinegar • 3 tbsp of canola/ olive oil • salt and pepper, to taste
Method:
1. Add 2 tablespoon of oil and garlic in a frying pan with high sides and preheat it over medium heat. Once the garlic is nice and sizzling, add the mushrooms and season with salt and pepper. Cook the mushrooms for 4 to 5 minutes or until they have cooked down. Add the tomato and season a bit more with salt and allow it to cook for a couple of minutes.
2. Turn the heat up to medium high. Add the spinach and place a lid on the pan and let it cook for a minute or two or until the spinach has wilted. Remove the lid and season with a bit more salt if you feel it needs it, add the balsamic vinegar and mix everything with the vinegar until well combined. Move the veggies to a plate and cover to keep it warm. Set aside.
3. In the same pan, add another 1 tbsp of oil and allow it to get nice and hot on medium high. Season the salmon with salt and pepper on both sides and place them skin side down in the hot pan. Cook for about 3 to 4 minutes on each side if the salmon is about 2,5cm thick.
4. Set it on cooked veggies and top with a little fresh parsley.
Truffle mushroom steak
A steak doesn’t always need an actual sauce.This luxurious combo of truffle oil and pan-fried large brown mushrooms on a perfectly cooked matured steak are the stuff dreams are made of.
Ingredients: (serves 1, adjust accordingly for more people)
• 300 g aged steak of your choice, boneless • olive oil, for drizzling • salt and pepper • 30g butter • a few large brown mushrooms, sliced • 2 sprigs thyme, woody stalks discarded • a few drops of truffle oil (or truffle-flavoured oil)
Method:
1. Drizzle the steak with oil and season with salt and pepper. Braai over hot coals or grill in a piping hot griddle pan, until cooked to your liking (3,5 minutes a side for a 3cm thick steak, for medium rare). Remove and leave to rest while you prepare the mushrooms.
2. Heat the butter over high heat in a pan, then fry the mushrooms with the thyme until golden brown on all sides.
3. Season with salt and pepper.
4. Remove from the heat, then add a few drops of truffle oil and stir to mix.
5. Top the rested steak with the hot truffle mushrooms and serve immediately.
