The Key to Women’s Wellbeing? Love, Acknowledgment … and Mushrooms!

What wins hearts? Real love, sincere acknowledgment, and every so often, a pampering manicure or a glass of bubbly by the ocean. But there’s something else that deserves recognition – mushrooms. Yes, those common yet versatile white button and nutty Portabellini mushrooms we see in every supermarket.

Why Mushrooms?

Not only do mushrooms taste fantastic, but they’re also low in calories and nutrient-packed, making them a powerhouse for everything from anti-aging benefits to heart health. Let’s dive into how they can boost your overall wellbeing.

Anti-Aging Powerhouse

When we talk about anti-aging, we don’t just mean radiant, firm skin (although mushrooms’ antioxidants and anti-inflammatory properties do wonders for your complexion). We’re talking about longevity – keeping you healthy, mobile, and mentally sharp.

As we head into 2024, women’s health is taking center stage in food product innovation. According to Flavorchem in Supermarket Perimeter, “women’s health and wellness needs … are being put at the forefront in food and beverage product development.”

However, while new products are hitting the shelves, fresh mushrooms remain a go-to staple, largely due to their role in plant-based diets and meat alternatives. The South African Mushroom Farmers’ Association (SAMFA) confirms mushrooms’ unique nutrient profile, providing essential vitamins and minerals found in both animal and plant foods. They are an excellent source of riboflavin (B2), crucial for energy production.

Women’s Health and Mushrooms

So, how do mushrooms support women’s health? For starters, their fiber content boosts digestive and gut health, which in turn supports energy levels and immunity.

Heart Health

Heart disease in women is often overlooked. The Heart and Stroke Foundation of South Africa reports that for every two men who die of a heart attack, one woman does too. Alarmingly, around 37 South Africans die from heart failure daily. A heart-healthy lifestyle, including mushrooms, vegetables, and whole grains, can help. A study from Arizona State University’s College of Nursing found that “dietary mushrooms can be protective against cardiovascular disease (CVD).” It’s time to make mushrooms a regular part of your meals!

Fighting Diabetes

Mushrooms are also beneficial for managing diabetes. According to a 2023 paper, Exploring Edible Mushrooms for Diabetes: Unveiling Their Role in Prevention and Treatment, mushrooms contain β-glucan, a dietary fiber that shows promise in combatting type 2 diabetes. Another great reason to add mushrooms to your daily meals!

Breast Cancer Prevention

There’s also exciting news regarding breast cancer prevention. In 2010, researchers at the Beckman Institute found that eating just 10g of mushrooms daily—about one fresh button mushroom—can reduce the risk of breast cancer by more than half.

Joint Health and Cognitive Function

For joint pain and mobility, mushrooms’ anti-inflammatory properties, as confirmed in a 2018 review, are a game-changer. Additionally, with rates of dementia rising, a 2022 study published in Brain Sciences found that mushrooms can help improve memory deficits linked to Alzheimer’s disease.

With the many demands on women—work, home, children, and community—it’s crucial to prioritize health. Fresh mushrooms are a simple, delicious way to support women’s health and add a touch of self-care to your meals.

Roasted Mushrooms & Asparagus with Soft-Boiled Eggs and Herb Vinaigrette

Serves: 4
Recipe & Image Credit: The South African Mushroom Farmers’ Association

Ingredients:

Herb Vinaigrette:

• 45ml red wine vinegar
• 30ml fresh lemon juice
• 45ml olive oil
• 4 Tbsp fresh soft herbs, chopped (basil, coriander & Italian parsley)
• 1 tsp honey

Veg:

• 8 large portobello mushrooms, whole
• 350g asparagus, ends trimmed
• 4 XL free-range eggs, room temperature
• Watercress, for garnish
• Salt and pepper, to taste

Method:

1. Make the vinaigrette: In a small bowl, whisk together all the vinaigrette ingredients. Season lightly with salt and pepper.
2. Roast the mushrooms: Preheat the oven to 200˚C (fan setting). Arrange the portobellos on a baking tray, drizzle with some vinaigrette, and season with salt and pepper. Roast for about 10 minutes, or until tender.
3. Cook the asparagus: Bring a pot of salted water to a boil and prepare an ice bath. Blanch the asparagus in the boiling water for 1 minute, then immediately transfer it to the ice bath. Once cooled, drain and pat dry.
4. Boil the eggs: In the same boiling water, gently add the eggs and stir to keep the yolks centered. Boil for 6.5 minutes. Transfer the eggs to the ice bath, peel once cool, and set aside.
5. Assemble the dish: Slice the roasted mushrooms into halves or quarters and arrange them on a platter with the asparagus. Halve the eggs and scatter them around. Tuck watercress among the veg for a burst of green and antioxidants.
6. Serve: Drizzle everything with the herb vinaigrette and enjoy this nutrient-packed dish!

Pick a treat meal from MFA Selection

2 Great Recipes besides the one already given.

 A Fragrant Mushroom and Fish Coconut Curry

Mushroom & Parmesan Savoury French Toast .