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Australian Mushroom Growers Association

9 Powerful Reasons to Eat Mushrooms

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Mark your calendars, Australia—October 15 is World Mushroom Day, and what better way to celebrate than by showcasing one of the world’s most versatile and delicious ingredients: Australian mushrooms! Whether you’re a long-time mushroom lover or just getting into cooking with these fabulous fungi, we’ve got you covered with 10 incredible mushroom-inspired recipes from 10 different countries. These dishes highlight how mushrooms can take center stage in any cuisine.

This World Mushroom Day, head down to your local market, grab some fresh mushrooms, and try one (or more!) of these global recipes. Cook up a storm for your family and friends and join us in celebrating the tasty, versatile and healthy goodness of mushrooms.

Here’s a culinary trip around the world, all from the comfort of your kitchen!

 

For something hearty, give this Greek Mushroom Stifado a go. It’s a rich, slow-cooked stew that’s full of bold flavours like red wine and tomatoes, with mushrooms soaking up all that goodness. Just serve with some crusty bread to mop up the sauce.

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Looking for a quick and tasty meal? This 30-Minute Mushroom Laksa brings the rich, aromatic flavours of Southeast Asia to your table in no time. It’s a deliciously comforting noodle soup that’s bursting with flavour.

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Fancy a bit of British flair? This Duxelles & Individual Beef Wellington gives you that restaurant-quality meal at home. Mushrooms add a delicious juicy layer, and the crispy golden puff pastry will make this a family fave. 

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Take your taste buds on a trip to the Middle East with Mushroom Shawarma. Marinated in a blend of spices, these mushrooms are roasted until they’re tender and juicy. Serve them with pita, tahini, and fresh veggies for a light and tasty meal.

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If you’re after something warm and nourishing, this Miso Sesame Crusted Mushroom Udon Noodle Soup hits the spot. The mushrooms are crusted in sesame seeds for a bit of crunch, while the miso broth gives the soup its signature umami kick.

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Try something different with this West African Mushroom Suya. The mushrooms are simmered in a spicy, flavourful sauce that packs a punch. It’s bold, vibrant, and guaranteed to a firm favourite for any family dinner table. Yum!

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Creamy and comforting, this Mixed Mushroom Stroganoff is an absolute winner. With rich, earthy mushrooms cooked in a luscious sauce, it’s quick to whip up and perfect for a cozy night in.

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Short on time? You’ll love this Microwave Mushroom Risotto. It’s creamy, delicious, and so simple. Just pop it in the microwave, and in a few minutes, you’ve got yourself a bowl of Italian comfort food.

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Taco night? These Tex Mex Pulled Mushroom Tacos are a game changer. The mushrooms are shredded and cooked with bold spices, then topped with fresh salsa and crumbled queso fresco. It’s an easy crowd-pleaser.

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Put an Aussie twist on your dinner with Mushroom Schnitzel Parmigiana. You can’t go wrong with a golden, crumbed mushroom schnitzel topped with tomato sauce and melted cheese. It’s a vegetarian take on a pub classic that everyone will love.

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Don't let the humble button mushroom fool you - hidden beneath it's creamy white dome is a powerhouse of natural flavour and goodness. Neither a vegetable nor a fruit, mushrooms are a unique but surprisingly versatile addition to your menu. We have compiled nine powerful reasons why you should be including a serve of mushrooms (that's just three mushrooms) in your everyday diet. 

9 powerful reasons why you should be eating three mushrooms every day!

1. Mushrooms are low in kilojoules and have virtually no fat. They also make you feel fuller for longer. This is great news if you are trying to cut back on your portion sizes to lose weight.

2. Mushrooms have high levels of antioxidants. And as you know, antioxidants help keep your body healthy.

3. One serve of mushrooms provides over 20% of your daily B vitamins: Riboflavin, niacin, pantothenic acid, biotin as well as the minerals selenium and copper.

4. Mushrooms have vitamin B12 both on the surface and in the flesh - the same B12 found in animal foods. The vitamin is important for both your brain and nervous system functions. What's more, mushroom B12 is easy for your body to absorb.

5. Mushrooms are the only non-animal fresh food to contain vitamin D. Adequate vitamin D lowers the risk of heart disease, type 2 diabetes, high blood pressure and bowel cancer.

6. Mushrooms can increase their levels of vitamin D naturally, using the sun. Simply place your store bought mushrooms in the sun for 15-minutes and the vitamin D levels will multiply. These super-charged levels of D will remain in the mushroom for a week.

7. Mushrooms contain unique compounds that appear to protect us from breast or prostate cancer. In fact, Australian research is showing that by eating just 10 grams of mushrooms a day, a woman can decrease her risk of breast cancer by 66%.

8. Mushrooms are bursting with umami flavour - and as they mature from a button to a flat mushroom, the flavour increases. Furthermore, by adding mushrooms for your meals, there is no need for added salt. 

9. Thanks to their umami flavour and powerful nutrients, mushrooms are a perfect substitute for red meat. The Blend cooking technique of substituting 30-70% mince meat for mushrooms, results in a dish that is both nutritious and delicious! 

Including mushrooms in your everyday diet is easy!

The distinctive flavour and texture of mushrooms makes them a fantastic choice to add to any of your savory dishes, for breakfast, lunch and dinner. Toss some button mushrooms in salad, slice a few and sauté them for brekkie, add finely diced mushrooms to your spaghetti bolognese or just grill them whole on the BBQ. They are also great on kebabs, added to pie fillings, served as a sauce with your favourite steak, on a pizza... quite frankly they are so versatile, they can be enjoyed with every meal!

Make sure you subscribe to our Mushroom Lovers Club using the form below, to stay up to receive great recipes, learn about mushroom nutrition, their benefits for your health and the latest mushroom research.  

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This World Mushroom Day, let’s come together to celebrate one of the worlds most versatile ingredients by cooking up a storm in the kitchen. Whether you’re craving something rich and comforting, fresh and light, or spicy and bold, there’s a mushroom recipe for you. So head to your local market, grab some mushrooms, and help us celebrate World Mushroom Day—one delicious dish at a time!

Don’t forget to share your creations with us! Tag your mushroom masterpieces with #WorldMushroomDay and spread the love of mushrooms across the globe.