BRAINFOOD AT ITS BEST
Some mind-blowing facts for Brain Awareness Week : 10 – 16 March
Image and Recipe Credit :
The South African Mushroom Farmers’ Association
Think about it, your brain’s important – from day-to-day function to your actual personality. It needs to run on premium fuel and under optimum conditions for maximum performance so that your life is the very best it can be.
Your brain actually needs quite a lot of things to work properly: carbohydrates, protein, vitamins and minerals.
Enter the humble mushroom! It’s brain food at its very best, containing carbs, protein – yes, protein – and a healthy array of vitamins, minerals and antioxidants.
According to Harvard’s The Nutrition Source, mushrooms are a source of B-vitamins, which help produce energy in the brain, as well as neurochemicals for brain signalling, and may even reduce rates of brain shrinkage in those with memory issues.
Mushrooms are also the only significant plant source of vitamin D, which can help clear Alzheimer plaques from the brain, help to synthesise neurotransmitters and act to improve mood.
There’s also selenium, which protects against the damages of oxidative stress; and copper, which plays a role in making feel-good dopamine, norepinephrine, and neuropeptides.
There’s a lot more, but it’s suffice to say that mushrooms are pro-brain with zero back-end mind games. They’re good for you, good for your overall health, and good for your brain. Period! And science backs it up.
“Researchers continue to uncover how mushrooms can ward off chronic disease and improve your everyday health,” notes UCLA Health.
In one Singapore study looking at the effects of eating mushrooms on mild cognitive impairment (MCI), which causes memory and language difficulties and is often a precursor to Alzheimer’s disease, the data shows that “participants who ate more than two cups of mushrooms a week had a 50 percent lower risk of developing MCI. Even those who ate only one cup saw some benefit. The mushrooms eaten by participants included golden, oyster, shiitake and white button mushrooms.”
So into the trolley goes that punnet of white buttons as you zoom around the fresh produce aisle, right?
Another incentive to include more fungi in your meals is a 2022 Spanish study that concluded: “Diets supplemented with either white button or portobello mushrooms showed great potential in reducing oxidative stress markers in the brain, and they seem to do this through a modulation of the microbiota towards a healthier composition. The combination of physical activity and a healthy diet supplemented with Agaricus mushrooms may significantly contribute to the cognitive health of the general population.”
Agaricus is the name for the strain of edible mushrooms that includes white button, portabellini and portabello mushrooms – the types most easy to find on South African supermarket shelves.
A further study by the University of Reading published last year in the National Library of Medicine found that “mushroom consumers displayed better cognitive performance than non-consumers across multiple cognitive domains.
“This relationship was observed to be dose-dependent, with those consuming one or more portions per week showing the highest cognitive scores. These findings suggest that regular mushroom consumption may be beneficial for cognitive function during ageing.”
This means eating more mushrooms is an easy, delicious and cost-effective addition to any anti-ageing regime, so you might as well add your fungi-of-choice to soups and stews, salads, sauces and side dishes. Go to https://bit.ly/31Tza3V for a whole host of marvellous mushroom meals.
Maybe choose something celebratory for Brain Awareness Week, which runs from 10 – 16 March this year, and is a global campaign to “foster public enthusiasm and support for brain science.”
We’re all-in with the mindful mushrooms vibe. Cauli Rice & Roasted Mushroom Dinner Bowls with Herb Vinaigrette https://rebrand.ly/5eb053 are served!
RECIPE
Cauli Rice & Roasted Mushroom Dinner Bowls
with Herb Vinaigrette
(Vegan)
Serves 4
Ingredients:
Quick pickled red onions:
½ cup red wine vinegar
½ cup water
1 Tbsp sugar
1 tsp salt
1 large red onion, thinly sliced
Herb vinaigrette:
⅓ cup olive oil
⅓ cup red wine vinegar
4 Tbsp chopped fresh herbs, such as basil, chives, coriander etc
2 Tbsp fresh lime juice
1 small clove garlic, finely grated
Cauli rice:
1 large head cauliflower
1 white onion, diced
Zest and juice of ½ a lemon
Mushrooms:
250g white button mushrooms, whole or halved
250g portabello mushrooms, quartered
To serve:
110g shelled edamame beans, cooked
125g tenderstem broccoli, cooked
100g asparagus spears, cooked
1 whole avocado, quartered
2 Tbsp black and white sesame seeds, lightly toasted
Lime wedges, for serving
Olive oil, for cooking
Salt and pepper, to taste
Method:
For the pickled onions:
Whisk the vinegar, water, sugar and salt together in a small bowl until sugar and salt dissolve.
Place sliced onion in a glass jar.
Pour vinegar mixture over and seal.
Let sit at room temperature for 1 hour.
For the herb vinaigrette:
Whisk all ingredients together in a small bowl.
Season well with salt and pepper.
For the cauli rice:
Cut the head of cauliflower into chunks, stem included.
Place cauliflower in a food processor and pulse until it forms a chunky rice-like texture.
(You can also achieve this by grating the cauliflower on a large box grater)
In a large frying pan over medium heat, add a drizzle of olive oil.
Add the diced onion and cook until soft.
Add the cauliflower rice and cook, stirring often, until the cauliflower softens but retains a nice bit of texture.
Stir in the lemon juice and zest and season well with salt and pepper.
For the mushrooms:
Preheat the oven to 200˚C, fan on.
Arrange the mushrooms on a large baking tray in a single layer.
Drizzle the mushrooms with some of the herb vinaigrette.
Roast for about 7 minutes until tender.
To assemble:
Divide the cauli rice amongst four bowls.
Add a few spears of asparagus and a few stems of broccoli to each bowl.
Dip each avocado quarter in sesame seeds and add to each bowl.
Scatter with a little edamame and add a few generous spoonfuls of herby roasted mushrooms to each bowl.
Finish with a little pile of pickled onions and fresh lime wedges.
Serve with the remaining herb vinaigrette on the side and enjoy!