These marinated mushrooms are handy to have ready-made for adding a deep savoury taste to lunch salads and wraps, or as an added ingredient in quick meals, or serve as a side dish.
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.
- 12 medium fresh mushrooms
- Juice of 1 lemon
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
- 1 garlic clove, minced
- Grated ginger to taste
- Use a damp clean cloth to wipe the mushrooms clean.
- Place mushrooms and lemon juice in a saucepan, cover with water and bring to the boil. Reduce the heat and simmer for 10 minutes.
- Remove from heat, strain off liquid and allow to cool.
- Combine all the ingredients for the marinade in a bowl and whisk with a fork.
- Slice the mushrooms, the thinner/smaller the quicker they will absorb the marinade.
Slice thicker or leave whole for longer soaks.
- Add to the marinade and move around to make sure they are all evenly coated with some marinade left over in the bowl.
- 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
(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)