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Health benefits, such as antioxidants, vitamins and minerals are found in bulk in the superfood, mushrooms, especially when you combine them with other superfoods.

Versatile superfood, mushrooms, make wonderful pan-pals with most other superfoods. What’s even better is that there are so many foods out there offering health benefits that could assist with disease prevention, and they’re perfect for combining with mushrooms.

Find some more superfood ideas here.

Did you know, eating mushrooms daily can aid memory retention.


Here are some yummy easy-to-make recipes to illustrate that power eating is delicious too!

Tomato and mushroom dhal 

Serves 4–6
  • 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:

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. Stir in the tomatoes and lentils and simmer for 5 minutes. Top with yoghurt or cream and coriander. Serve with rice or naan breads, raita and/or toasted coconut.


Funghi farciti (stuffed mushrooms)

Serves 6 as a starter or light lunch
  • 6 large brown mushrooms
  • 100g bread crumbs
  • 100g parsley, chopped
  • 300g Parma ham or cooked bacon, chopped (leave out or add tofu for vegetarian option)
  • 100g parmesan, grated
  • 10g fresh rosemary, chopped
  • 2g fresh sage, chopped
  • 2g garlic, chopped
  • 80ml milk
  • Salt and black pepper to taste
  • Wipe mushrooms clean, trim stalk and place on a baking tray skin side down.
  • Combine all ingredients and divide filling between mushrooms pressing onto the individual mushrooms.
  • Bake at 180°C for between 25 to 30 minutes until mushrooms are cooked but still firm – be careful not to overcook!

For more easy meal ideas, click here.

Visit the South African Mushroom Farmer’s Association website for some inspiring mushroom recipes.