Preventative Foods - Browns and Whites
The last blog post in our colour collection isn't technically part of the traditional rainbow, but these little guys are a powerhouse of beneficial nutrients. Mushrooms and fungi contain compounds that boost immune defences, fight brain degeneration and in some circumstances even stop cancer cells from growing.
Almost all mushrooms contain ergothioneine, which can be beneficial in treatment and prevention of cataracts, diabetes, Alzheimer's disease and liver damage. They also contain proteins, fibre, B vitamins and minerals in varying degrees, plus their earthy aroma and taste is divine!
Buttons, Cremini, Portobello and Swiss Browns
Easy to find, easy to cook and versatile enough for almost any dish, these beauties are high in B vitamins and protein, so they can assist in energy balance, weight management, diabetes and insulin resistance.
Shiitake and Maitake Mushrooms
Adding these to your stir fries and Asian style soups gives a wonderful truffle-like aroma and taste. They're high in Vitamin D and potassium, and include beneficial resistant starch for your digestive system.
Shiitake mushrooms have a stronger and more distinctive flavour than many mushroom varieties, and are best paired with other strong flavours such as garlic and ginger, soy sauce or wine. Maitake are a little harder to find but they pack a whopping 95IU of Vitamin D in an 85g serve and have a more mild flavour than shiitake.
King Enoki
If you're vegetarian or just trying to cut down on meat consumption, these babies can provide a fantastic substitute for meat due to their flavour and texture. The stalks especially (which make up the majority of the mushroom) are fibrous and provide resistant starch to keep you full for longer, while B vitamins help boost energy levels.
Oyster
Oyster mushrooms are particularly beneficial because they're low in FODMAPs and contain high levels of benzaldehyde, a powerful antibacterial compound. While usually found in white, they're also available in brown, gold and ruby varieties so they look as good as they taste.
Black Fungus and Lambs Ears Fungus
These, like other fungus, are a far cry from your regular white button mushroom. They're dark brown with a knobbly shape and leathery texture resembling ears. Doesn't sound very appetising, right? Don't write these off though because the flavour is genuinely amazing!
Black fungus are easy to source at most specialty green grocers, become an asset to every meal, and are packed full of iron, potassium and B vitamins so they're fantastic for your energy levels. Many other commercially grown fungi are amazing for lifting the colour, texture and flavour of a meal, so experiment with these wonderful delicacies.
Be Safe, Be a Fun-Gi (or Girl!)
Mushrooms and fungi represent a wonderful world of kitchen experiments, and are packed with amazingly beneficial nutrients. It's important, however, to source fungi from a reputable green grocer or grower and never eat wild mushrooms unless they've been checked by a professional.
