The Mediterranean diet, celebrated for its health benefits and delicious flavors, has long been a favorite among nutrition experts and culinary enthusiasts alike.
Central to this diet is the versatile mushroom, a staple ingredient praised for its health benefits, affordability, and accessibility.
Incorporating mushrooms into daily meals aligns perfectly with the Mediterranean diet’s emphasis on a variety of produce, whole grains, beans, nuts, and healthy fats, which together support heart, bone, and joint health while being diabetic-friendly.
- The Mediterranean diet has been ranked the best overall diet by US News & World Report for seven consecutive years, a testament to its effectiveness and the high regard in which it is held by medical and nutrition professionals worldwide.
This dietary pattern promotes the consumption of fruits, vegetables, whole grains, legumes, nuts, olive oil, and herbs daily, with moderate intake of poultry, fish, and dairy, and limited consumption of red meat and sweets. Research, including studies by the Harvard School of Public Health and Healthline, consistently shows that this diet reduces the risk of cardiovascular diseases, supports cognitive function, and promotes longevity.
So why do mushrooms make the Mediterranean cut?
- Mushrooms are their own unique food category, fungi, but they eat like vegetables and offer most of the same health benefits.
- Mushrooms are highly nutritious and deliver an array of vitamins, minerals and antioxidants with every bite.
- Mushrooms contain protein and fibre while being low in sodium and cholesterol.
- Mushrooms are economical and available in the chiller section of most supermarkets.
- Mushrooms work well with many other Mediterranean staples, from tomatoes and courgettes, to pasta and seafood.
- Mushrooms are great substitutes for meat! Since meat is eaten only seldom on the Mediterranean diet, mushrooms offer a wonderful umami-rich alternative.
We delve into two delectable recipes that embody the principles of the Mediterranean diet: a hearty Mushroom, Kale & Cannellini Bean Soup and a vibrant Grilled Chicken & Mushroom Salad on Romesco Sauce. These dishes not only highlight the nutritional benefits of mushrooms but also demonstrate the rich, diverse flavors that make the Mediterranean diet so appealing.
Mushroom, Kale & Cannellini Bean Soup
Serves 6
Ingredients:
- 2 Tbsp butter
- 1 large onion, chopped
- 1 stalk celery, sliced
- 2 cloves garlic, minced
- Pinch chilli flakes
- 1 bunch fresh thyme
- 1 litre chicken or vegetable stock
- 2 x 400g tins cannellini beans, drained
- Zest and juice of 1 lemon
- 250g portabellini mushrooms, sliced
- 180g kale, roughly chopped
- Salt and pepper, to taste
- Olive oil, for cooking
Method:
- Heat a drizzle of olive oil in a medium sized soup pot.
- Add the butter, onion and celery and cook until tender.
- Add the garlic, chilli flakes and thyme and cook until fragrant.
- Pour in the stock and the drained beans.
- Bring the soup to a simmer.
- Simmer for 15 minutes.
- Crush some of the beans against the soup pot to break them down and add some creamy texture to the soup.
- It is lovely somewhere between brothy and creamy.
- Heat a drizzle of olive oil to a frying pan over high heat.
- Add the mushrooms and cook until golden brown and they have released all their water.
- Season lightly.
- Add kale to the soup.
- Once wilted and bright green, add the cooked mushrooms and lemon juice.
- Taste to adjust seasoning.
- Finish soup with lemon zest and serve in warm bowls alongside some crusty bread.
From diabetic-friendly Roasted Hake on Tomato & Mushroom Lentils https://bit.ly/3vF3OzP to superfood salads like Roasted Mushroom Niçoise https://bit.ly/3JhQCnG, you’ll find a multitude of Mediterranean mushroom meals to suit your palate at https://bit.ly/31Tza3V.
