A Delicious Salad with Nutritional Value
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
High Water Content
Wild Mushrooms Salad: Mushrooms exhibit great variety, which makes it difficult to analyze their nutritional value. The energy they theoretically provide when consumed raw or cooked is small, as they are mainly composed of water (90%).
Challenges in Nutritional Analysis
The proteins in mushrooms, due to the presence of all essential amino acids, are of high quality, much superior to plant proteins, approaching the quality of animal proteins. Despite their low caloric value, mushrooms offer valuable nutrients, making them a beneficial addition to a balanced diet.
Benefits of Wild Mushroom Salad
Rich in Nutrients: Wild mushrooms provide protein, fiber, and B vitamins. They support energy levels and brain function.
Boosts Immunity: Mushrooms contain antioxidants and selenium. These strengthen the immune system.
Supports Heart Health: They help lower cholesterol and regulate blood pressure. This reduces heart disease risk.
Aids Digestion: High fiber content improves gut health. It prevents bloating and constipation.
Low in Calories: Wild mushrooms add flavour without excess fat. They help with weight management.
Versatile & Delicious: Pair them with greens, nuts, or lemon dressing. Enjoy a tasty, nutrient-packed meal!
How to Prepare a Wild Mushrooms Salad
Ingredients (Serves 4):
250g mushrooms
Lemon juice
½ onions
1 bunch of purslane
Chives
125ml vinaigrette
1 crushed garlic clove
Method:
- Clean the mushrooms by rubbing them and removing the bottom part of the stems. Slice the mushrooms and sprinkle them with lemon juice
- Clean and finely chop the onion
- Add the garlic. Pour it into the salad with the mushrooms.
Leave it in the fridge for one hour.
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