A mushroom patѐ is a perfect vegetarian alternative to cheese. Yo may be surprised to learn that mushrooms have worthwhile nutrition value and should be eaten regular to optimize the health benefits that they offer. With a variety of flavours and a meaty texture, the often forgotten mushroom is a versatile ingredient and a tasty addition to many a dish.
Mushrooms are a good source of selenium, potassium and some B vitamins (not B12). The selenium and B vitamin content makes including mushrooms regularly important for vegetarians or vegans as these vitamins and minerals are typically found in animal foods. Another unique benefit that mushrooms have to offer is their ability to produce vitamin D when exposed to sunlight, just as human skin does. Mushrooms grown in light are therefore one of few foods that offer dietary vitamin D.
5 ways to include mushrooms:
- Add sliced mushrooms to a stew
- Add mushrooms to roasting vegetables
- Top a baked potato with minced mushrooms
- Add raw mushrooms to a green salad
- Make a mushroom pate!
This mushroom pate was inspired by a visit to London’s famous Borough Market which would make anyone’s inner foodie eager to experiment in the kitchen. There is nothing like a market brimming with fresh produce and home made goods to get a dietitian excited! Food in my opinion is art and is most beautiful just as it was created, in its most natural form. Cooking can be an adventure and like all adventures it can go very well or very bad but either way we learn from the experience and therefore we should not be deterred but rather encouraged by the millions of possibilities when it comes to food.
Mushroom Patѐ Recipe
By October 17, 2013Published:
- Yield: 300 ml
- Prep: 10 mins
- Cook: 15 mins
- Ready In: 25 mins
Life should be made up of unforgettable memories flavoured with exceptional food!
- 250 grams white mushrooms finely chopped
- 1/2 red onion finely chopped
- 1 tablespoon olive oil
- 1 clove garlic
- 2 tablespoons balsamic vinegar
- 2 tablespoons fresh thyme
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon salt
- 2 teaspoons low fat cream cheese or cottage cheese
- Spray a frying pan with non-stick spray and add the olive oil. Heat the oil and add the onions.
- When the onion become translucent, add the sliced mushrooms and cook for a few minutes before adding the balsamic vinegar and thyme.
- Cook for 5 - 8 minutes until the mushrooms are tender. Flavour lightly with salt and pepper.
- Transfer the cooked mushrooms into a blender and blend into a spreadable paste.
- Add the cream cheese and blend until combined.
- Spoon the patѐ into a ramekin and serve as an appetizer with rice crackers or wholewheat savoury biscuits.
- This patѐ is a tasty lunch box spread on bread, Provitas or rice cakes!
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