5 Immune-Boosting Mushroom Recipes To Try This Week

No diet, supplement or even great mushroom recipes can protect you from COVID-19. But it's never a bad thing to boost your immune system.


Kelleigh Korevaar |

With the world currently obsessing over boosting their immune systems in order to avoid getting COVID-19, it’s important to know what’s fact and what’s fiction. And here it is: according to Healthline, no diet, supplement, lifestyle modification (apart from social distancing and proper hygiene) or even great mushroom recipes can protect you from COVID-19.

Related: Our Favourite Healthy Shops That Will Deliver Food During Lockdown

But taking care of your immune system no matter what, is key to preventing infection and disease. And that’s where mushrooms (and some great mushroom recipes) come in. Research has shown that by including mushrooms in your diet, you boost your immune system. Not only are they a great source of protein and fibre, vitamin B, vitamin C and calcium, they’re a good source of antioxidants, too.

The real star of the show, however, seems to be your bog-standard white button mushrooms. In a study published in the Journal of Nutrition, researchers found that having a diet comprised of mushrooms might promote immunity which is the body’s first line of defense against viruses. Plus, research published in BMC Immunology showed that white button mushrooms were the most effective in boosting the immune system.

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“Now that new research shows that mushrooms can help fight against viruses, they should be an important component of a healthy and varied diet. We are particularly delighted with the results regarding white button mushrooms because they are the most affordable and are available 24/7 in the fresh produce isles of your favourite food retailer,” says Ross Richardson chairperson of the South African Mushroom Farmers’ Association.

And these 5 mushroom recipes from SAMFM will do just that. Plus, they’re pretty damn delicious, too.

Moroccan-Style Scrambled Eggs

Serves 4

Ingredients:

  • 15ml oil
  • 1 red onion, diced
  • 5ml cumin seeds
  • 5ml ground coriander
  • 250g button mushrooms, quartered
  • 1 red and/or green chilli, thinly sliced
  • 1 tomato, diced
  • 30ml butter
  • 8 eggs, whisked
  • 30ml fresh coriander
  • salt and milled black pepper

To Serve:

  • Pita bread, wedges or toast
  • lemon wedges (optional)

Method:

  1. Heat the oil in a pan and gently fry the onion and cumin seeds over a low heat, for 4-5 minutes.
  2. Increase the heat and add the ground coriander and mushrooms. Fry for 3-4 minutes.
  3. Stir in the chilli, tomato and butter. Once the butter has melted, add the whisked eggs and cook, stirring, over a moderate heat. Once the eggs are nearly cooked, remove from the heat and add the coriander and season with salt and pepper.
  4. Serve at once with pita bread or toast and lemon wedges, if desired.

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Ultimate Baked Potato with Mushrooms, Sour Cream, Bacon & Chives

Serves 2

Ingredients:

  • 4-6 large floury potatoes
  • olive oil, for drizzling
  • 30 ml butter (plus more for serving)
  • 250 g portabellini mushrooms, sliced
  • salt & pepper, to taste
  • 250 g smoked streaky bacon
  • 250 ml/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 & 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 criss-cross on the top and press on the sides to push it open. Top with a knob of butter and season with salt & pepper, then top with a generous dollop of sour cream, fried mushrooms, bacon bits and fresh chives. Serve at once.

Mushroom, Sweet Potato & Brown Rice Rissoles

Serves 4 – 6

Ingredients:

  • 15ml olive oil
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 250g button mushrooms, sliced
  • 3ml curry powder
  • 200g sweet potato, cooked and mashed
  • 150g cooked brown rice
  • 120g fresh breadcrumbs or gluten-free breadcrumbs
  • 45ml fresh coriander, finely chopped
  • 1 egg, beaten
  • salt and milled black pepper
  • gluten-free flour or polenta, for shaping
  • olive oil, for brushing

To Serve:

  • lettuce cups
  • carrot, grated
  • sliced red onion
  • bowl of guacamole

Method:

  1. Heat the oil in a pan and gently fry the onion and garlic for 4-5 minutes, or until softened. Increase the heat and fry the mushrooms for 3 minutes. Stir in the curry powder and cook for another minute. Set aside and allow to cool.
  2. Place the sweet potato, rice, breadcrumbs, coriander and egg into a mixing bowl. Season with salt and pepper and mix well. Add the mushroom mixture and mix together.
  3. Using lightly floured hands, shape spoonfuls of the mixture into rissoles or patty shapes. Coat both sides of the rissoles in gluten-free flour or polenta.
  4. Lightly brush both sides of the rissoles with olive oil and lightly fry, or cook under a grill for 3-4 minutes per side, or until golden. Pat dry on paper towel.
  5. Serve in lettuce cups, with grated carrot, sliced red onion and some guacamole.

Related: Make Restaurant-Worthy Delicious Guacamole Using 4 Ingredients

Open Wrap with Mushrooms & Halloumi Cheese

Serves 4

Ingredients:

  • 15ml olive oil
  • 300g big brown mushrooms, thickly sliced
  • 3ml paprika
  • 80g halloumi cheese, sliced
  • 160g smooth cream cheese
  • 30ml fresh herbs, such as parsley and coriander, chopped
  • 1 lemon, zest & juice
  • 4 – 6 wraps, toasted, if desired
  • 15ml parsley, chopped
  • salt and milled pepper
  • 1 avocado, sliced
  • 1 handful rocket leaves
  • 45ml flat-leaf parsley, torn

Method:

  1. Heat the oil in a pan and fry the mushrooms and paprika for 4-5 minutes, or until the mushrooms are cooked. Set aside.
  2. In the hot pan, fry the halloumi slices for 30-40 seconds per side and set aside.
  3. Combine the cream cheese, herbs and lemon juice and zest in a small bowl.
  4. To assemble, place a toasted wrap on a flat surface a spread some of the cream cheese mixture down the middle. Top with the reserved mushrooms and halloumi cheese, and some avocado slices, rocket and micro salad leaves. Serve at once.

*Cook’s note: This is one of those mushroom recipes that would also make a good topping for lightly toasted Low GI slices of bread for a healthy and hearty breakfast or lunch.

Tomato and Mushroom Dhal

Serves 4 – 6

Ingredients:

  • 30ml oil
  • 1 onion, diced
  • 3 garlic cloves, crushed
  • 15ml fresh ginger, finely grated
  • 15ml curry paste
  • 400g portabellini mushrooms, halved
  • 1 x 410g tin chopped tomatoes
  • 2 x 410g tins brown lentils, drained
  • 45ml plain yoghurt or thick cream
  • 30ml fresh coriander, chopped

To Serve (optional):

  • rice
  • naan bread
  • raita
  • toasted coconut

Method:

  1. Heat the oil in a pan and gently fry the onion and garlic for 5-7 minutes. Add the ginger, curry paste and mushrooms and cook for 3-4 minutes.
  2. Stir in the tomatoes and lentils and simmer for 5 minutes.
  3. Top with yoghurt or cream and coriander. Serve with rice or naan breads, raita and/or toasted coconut.

For more tasty mushroom recipes, head here.

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