Marinated Raw Mushroomsmarinated raw mushrooms

Marinated mushrooms are delicious as a snack or serve as a side dish. These marinated raw mushrooms are handy to have ready-made for adding a deep savoury taste to lunch salads and wraps, or as an added ingredient in stir-fry and other dishes.

Nice variations are lemon with coriander, oregano and basil, or add turmeric and cayenne for a hot spicy flavour.  The longer you allow the mushrooms to marinate the stronger the flavour.

Ingredients:

  • 10-12 medium fresh mushrooms

For the marinade:

  • 6 – 8 tbsp of olive oil
  • 2 tbsp of Braggs amino acid or tamari or soy sauce
  • 2 tbsp apple cider vinegar or lemon juice
  • Unrefined sea salt
  • Black pepper

Optional:

  • 1 garlic clove, minced
  • Grated ginger to taste

Directions

  1. Use a damp clean cloth to wipe the mushrooms clean.
  2. Combine all the ingredients for the marinade in a bowl and whisk with a fork.
  3. Slice the mushrooms, the thinner/smaller the quicker they will absorb the marinade.
    Slice thin if using the same day or thicker for longer soaks. Leave whole if using hot spices.
  4. Add to the marinade and move around to make sure they are all evenly coated with some marinade left over in the bowl.
  5. Cover the bowl and set aside for at least 30 minutes before serving.
    These get better the longer they are left.

Nutritional value of mushrooms

Mushrooms are rich in B vitamins such as riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin B3). These B vitamins help the body to assimilate more nutrients from the foods we eat, and help with the formation of red blood cells.

Mushrooms are also the only vegan, non-fortified dietary source of vitamin D.

Mushrooms are a good source of the essential trace mineral selenium, which influences thyroid functioning. They are anti-inflammatory, making them a good food for anyone suffering with arthritis or similar conditions. Mushrooms are a good source of anti-oxidants which help to prevent the growth of free-radicals in the body. Selenium also contributes to the development of fighter T cells, which help us to fight off infections.¹

REFERENCES:

(1) Megan W.  What is the nutritional value of mushrooms? Online article.  Available at: https://www.medicalnewstoday.com/articles/278858.php (Accessed: 30 April 2018)

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