Tummy Delights for Kids

Before you say, “My kids will never eat them”, read on because, although mushrooms often seem to be the “not on my plate” vegetable right up there with Brussels sprouts, we’ve got good reasons and great ways to get kids to eat them.

Firstly, the great way to add mushrooms:

A selection of studies have found that the meaty taste of mushrooms make them easy to blend unobtrusively into any minced meat (beef, chicken, lamb, turkey and even fish work equally well) by chopping them into the same consistency.  Mushrooms then immediately increase the nutritional value of the dish without compromising on the flavour kids would expect from their favourite burger or lasagna or cottage pie.

Secondly, the good reason to add mushrooms:

By blending mushrooms into your favourite meat or fish options, you are able to decrease the total calorie, fat and saturated fat intake without losing any of the flavour.  In fact, mushrooms have a rich umami flavour profile that actually enhances and deepens the flavour of the meat naturally whilst adding healthful nutrients such as potassium, B-vitamins and antioxidants to every bite. You will also be reducing your sodium intake by 25%! Now that’s good news coming from our favourite Superfood!

But as we know, the proof is in the pudding (in this case in the blend!) So, we’ve developed a range of recipes, blending mushrooms into kid friendly favourites easier and healthier way  to dish up delicious options to those picky eaters.

Mushroom & Pork Mince Sausage Rolls

Makes ± 20 sausage rolls

Ingredients:

•  400g portabellini mushrooms
• 400g pork mince
• 1 small onion, finely diced
• 4 cloves garlic, finely minced
• 1 large egg, lightly beaten
• 1 cup breadcrumbs
• ¼ cup parsley, finely chopped
• 2 tsp fennel seeds, lightly toasted
• Salt and pepper, to taste
• Extra virgin olive oil
• 1 egg, for egg wash
• 3 sheets ready rolled puff pastry, cut in half

Method:

• Preheat oven 200°C
• Line a baking tray with baking paper
• Using a food processor, pulse the mushrooms until they are very finely chopped
• In a large saucepan heat a drizzle of olive oil and add the mushrooms
• Sauté until the mushrooms give off all their water and begin to brown
• Remove from the heat and set aside in a bowl
• Heat a fresh drizzle of olive oil in the pan
• Sauté onion until soft and then add the garlic. Cook until fragrant
• Transfer to the bowl of cooked mushrooms and allow to cool
• Combine the cooled mushroom and onion mix with one egg, breadcrumbs, parsley and fennel seeds. Season with salt and pepper and mix until well combined
• Working with one sheet of pastry at a time, spoon some filling along one long edge
• Brush the opposite edge of a pastry with the egg wash
• Roll up to form a sausage. Press pastry together to secure
• Repeat with remaining mixture and pastry
• Brush the top of each roll with egg
• Cut each roll into ± 5cm long segments
• Place onto lined baking tray pastry seam side down
• Bake for 30 minutes or until pastry is golden and filling is cooked through

Serve with tomato sauce for dipping.

Beef & Mushroom Goulash with Rice & Peas

Serves 6

Ingredients:

•  500g stewing beef
• 1 Tbsp flour
• 1 onion, finely diced
• 3 red peppers, cut into 4cm squares
• 2 cloves garlic, minced
• 500g baby button mushrooms, halved
• 2 Tbsp tomato paste
• 1 Tbsp paprika
• 1 x 400g tin crushed tomatoes
• 250ml / 1 cup mushroom stock
• 80ml / ⅓ cup fresh cream
• 2 Tbsp parsley, roughly chopped
• Fluffy white rice, to serve
• Blanched peas, to serve

Method:

• Preheat oven to 160˚C
• Cut the stewing beef into large pieces and toss with flour
• In a large pot sear the beef with a drizzle of olive oil and set aside
• In the same pan add a fresh drizzle of olive oil if necessary and sweat the onion
• Once the onion is soft add the red peppers and garlic
• Allow to cook until the peppers have softened, about 5 minutes
• Add the tomato paste and cook for an additional 2-3 minutes
• Finally add the paprika, crushed tomatoes and stock
• Stir well and bring to a gentle simmer
• Put the lid on the pot and place in the oven for 1.5 hours or until the beef is tender
• Remove from the oven and add the mushrooms
• Place on a low burner and reduce until the goulash thickens
• Finish the goulash with the cream and parsley

Serve over rice alongside freshly blanched peas.

Beef & Mushroom Cottage Pies with Hidden Veg

Serves 8 / Makes 8 ramekins

Ingredients:

• 500g floury potatoes, peeled
• 60g butter
• 125ml cream, heated
• 1 onion, finely diced
• 1 large carrot, diced
• 1 red pepper, diced
• 1 marrow, diced
• 2 cloves garlic, minced
• 500g portabello mushrooms
• 500g beef mince
• 1 Tbsp flour
• 1 Tbsp Worcestershire sauce
• 1 x 400g tin crushed tomatoes
• Extra virgin olive oil
• Salt and pepper, to taste

Method:

• In a large pot of salted cold water add the peeled potatoes
• Bring to a boil and cook until soft, about 20 min
• Drain the potatoes and mash immediately while still hot
• Add the butter while mashing and pour in the warm cream
• Mash until smooth, taste to adjust seasoning and set aside
• Use plastic wrap in contact with the mash to prevent it forming a skin
• In a large saucepan sauté the onion, carrot, red pepper, marrow and garlic in a drizzle of olive oil. Sauté until the vegetables are soft. Season
• Remove from the pan and purée the vegetables using a hand blender or food processor
• Set aside
• Using a food processor, pulse the mushrooms until they are very finely chopped
• In the same pan used to cook the vegetables, sauté the mushrooms in a drizzle of olive oil until they have sweated off most of their water, about 10 to 15 min. Set aside
• Again in the same pan brown the mince in two batches using a little olive oil per batch
• Lightly sprinkle the flour and worcestershire sauce over the mince while it is cooking
• Once both batches are browned add the mushrooms and blended veggies back to the pan along with the tin of tomatoes. Bring to a simmer and cook for 30-40 minutes until the sauce has thickened
• Preheat grill to 200˚C

To construct the cottage pies:

• Fill two thirds of the ramekins with mushroom & mince mixture
• Fill the top third with mashed potatoes and fluff with a fork the mush
• Place ramekins onto a baking tray and grill until the tops of the mash are golden brown

Serve warm with a side salad.

Mushroom and Goat’s Cheese Frittata Cups

Makes 12 frittata cups

Ingredients:

• 12 XL free-range eggs
• 100g softs goat’s cheese / chevin
• 250g portabellini mushrooms, sliced
• 1 small onion, finely diced
• 100g kale, roughly chopped
• Extra virgin olive oil
• Salt and pepper, to taste

Method:

• Preheat oven to 180°C
• Lightly spray a 12 cup capacity cupcake tin with non stick olive oil spray
• In a large frying pan heat a drizzle of olive oil
• Fry the onion until soft
• Add the mushrooms and cook until golden brown
• Add the kale and cook until slightly wilted
• Season everything well
• Remove from the pan and set aside to cool
• In a large bowl whisk together the eggs and season well with salt and pepper
• Divide mushroom mixture between the cupcake cups
• Evenly distribute little nuggets of the goat’s cheese
• Pour in the whisked eggs
• Place cupcake tin on a baking tray and bake for 15-20 minutes, until set

Let cool slightly, and serve or store in an airtight container in the refrigerator for a quick snack or easy lunchbox meal.

teh

Mushroom & Tinned Salmon Patties

Makes 8-10 patties

Ingredients:

•  500g white button mushrooms
• 1 x 400g tin cannellini beans, drained and rinsed
• 2 x 170g tins salmon, drained
• 2 XL free-range eggs, lightly beaten
• ½ cup fresh peas, blanched (or defrosted frozen peas)
• Zest of 1 lemon
• 1 shallot, minced
• ½ cup spring onions, sliced
• ¼ cup fresh parsley, finely chopped
• Extra virgin olive oil
• Salt and pepper, to taste
• Lemon wedges, to serve

Method:

• Using a food processor, pulse the mushrooms until they are very finely chopped
• In a large saucepan sauté the mushrooms with a drizzle of olive oil until they have sweated off most of their water. Set aside to cool
• In a large bowl combine the rest of the ingredients along with the cooled mushrooms
• Season well with salt and pepper
• Separate into equally sized patties
• Pan fry patties using a little olive oil in a non-stick frying pan
• Cook until golden brown on both sides

Serve patties with wedges of lemon and a side salad or veg.

Recipe and image supplied by The South African Mushroom Farmers' Association