Get ready to add more mushrooms to your diet! New research has revealed that everyday mushrooms really are a natural superfood and can be as effective as vitamin D supplements.
The Australian-led study, which is the world's first systematic review on Agaricus Bisporus mushrooms has revealed that Button, Cup, Swiss Brown, Portobello and Flat mushrooms are more than just a delicious addition to our meals.
From increasing vitamin D to supporting immune function, mushrooms are rich in bioactive compounds found not only in vegetables but also some meats, whole grains and nuts making them an extraordinary food source.
Baked polenta tart with sautéed mushrooms, caramelised red onion, and spinach.
Prep/cook time: 45 minutes
Polenta tart base:
• 1 cup coarse polenta
• 1 garlic clove, minced
• 500ml vegetable or chicken stock
• 1/3cup grated parmesan cheese
• 2 tsp fresh thyme leaves
• 1 1/2tsp rosemary leaves
• 1 tbsp unsalted butter for cooking
• Cracked pepper to taste
• Sea salt to taste
• 150g Swiss Brown mushrooms, thinly sliced
• 100g button mushrooms, thinly sliced
• 1 tsp fresh thyme leaves
• 150g (1 bunch) English spinach, rinsed, ripped into smaller pieces
• 1 red onion thinly sliced into half moons
• 1 tbsp brown sugar
• 1 tbsp balsamic vinegar
• 100g marinated goats cheese
• Unsalted butter for cooking
• Sea salt to taste
•Parsley, roughly chopped
1. Pre heat the oven to 180°C. Lightly grease a 35cm pie tin, set aside.
2. Warm a saucepan on medium heat and add a knob of butter. Once the butter has melted, add the minced garlic and sauté until it turns golden. Add the polenta and stir thoroughly to coat in butter.
3. Gradually pour in the stock while continually stirring to prevent lumps forming. Once the polenta thickens and the grains soften, add the grated Parmesan cheese, fresh herbs, pinch of salt and a good amount of cracked pepper.
4. Remove from the heat and turn the polenta out into the pie tin. Using a spatula, level out the polenta and allow for a nice thick side crust (it should be thicker than a traditional pastry crust). Trim off any excess.
5. Place the tart casing in the oven to cook for 25-30 minutes or until it becomes crispy and a darker golden colour.
6. To cook the caramelised onion, add a knob of butter to a heavy base frying pan. Add the sliced red onion and allow to sweat down, stirring until the onions become translucent and soft.
7. Add the brown sugar and balsamic vinegar and stir through for5 minutes until the sugar dissolves and the balsamic vinegar caramelises. Remove from the heat and set aside.
8. In the same pan on medium heat add a small knob of butter and the English spinach. Sauté until it wilts, then set aside.
9. Using the same pan, add a knob of butter with the sliced mushrooms and thyme. Sauté until the mushrooms become tender and juicy. Remove from the heat and set aside.
10. To fill the tart, spread the caramelised onion across the base. Follow with the wilted spinach and top with the sautéed mushrooms. Add spoonfuls of goats cheese and a drizzle of the oil from the cheese. Top with fresh parsley and serve warm straight away.