They’re rich in selenium (a half-cup serving of cooked sliced white button mushrooms – 1 cup of raw mushrooms – provides 11% of the RDI for selenium) and research indicates that selenium-rich foods may lower the likelihood of developing prostate cancer and slow prostate tumor progression.
With Father’s Day coming, it’s a reminder that we should look out for the health of the men in our lives and the good news is that delicious mushrooms on their plate will show that we really care!
Why? Because mushrooms are rich in selenium and research indicates selenium can play a positive role in the prevention of prostate cancer, the second most common cancer after lung cancer.
A new research study presented at the annual meeting of the American Association of Cancer Research, in Washington, D.C. on April 9 this year by Milan Geybels, a doctoral candidate in cancer epidemiology at Maastricht University in Maastricht, the Netherlands, found that, among a group of almost 60,000 men aged 55 to 69, those with the highest selenium levels, as measured in toenail clippings over the study period, had more than a 60% reduced risk for advanced prostate cancer.
Mushrooms are a leading source of selenium in the fruit and vegetable category, available in the fresh produce aisle 365 days of the year. The real beauty of selenium found in mushrooms is that its concentrations appear to be similar before and after being cooked. One 100gm serving of mushrooms provides 8-22ug selenium; about 1/2 of the daily recommended amount.
So how does selenium work its magic? It’s an antioxidant and protects the body cells from damage that might lead to heart disease, some cancers and other diseases of aging. It also has been found to be important for the immune system and could also play a role in fertility in men.
And there you have it! Now all you have to do is make sure that you throw a handful of mushrooms into every dish you serve – your man will love you for it!
Father’s Day Breakfast
My husband loves egg, especially with mushroom. These crustless mushroom, bacon and herb quiche triangles always go down well with my husband. This high-protein quiche is carb clever for the dads that prefer fewer carbs. I like to make sure I have leftovers for snacking on later. My husband enjoyed it for breakfast at the office too.
It’s also a stunning addition to your party canapés.
The finer you cut the fillings (a food processor works wonders), the easier it will be to slice. Best sliced when cold, but served warm or at room temperature.
Serves 6 (as snacks)
- 2 Tbs olive oil
- 1 onion, finely chopped
- 250 g smoked bacon bits (or streaky bacon, finely chopped)
- 250 g button mushrooms, finely chopped (save a few mushrooms, sliced, for topping, optional)
- 1 punnet parsley/chives, finely chopped
- 1 cup cream
- 3 XL eggs
- 2 tsp Dijon mustard
- 1/2 cup mature cheddar cheese (optional)
- salt & pepper
- Heat the oil in a large wide pan and fry the onion until soft.
- Add the bacon and fry until golden, breaking up lumps with your spatula as you fry.
- Add the mushrooms and fry until the mushrooms and cooked and has released their moisture.
- Set aside to cool slightly.
- In a mixing bowl, add the herbs, cream eggs, mustard and cheese.
- Season with salt & pepper and whisk to combine.
- Add the fried mushroom mixture and mix well.
- Preheat the oven to 200 degrees celsius.
- Grease a medium size rectangular baking dish.
- Pour the quiche mixture into the dish and use a spatula to distribute it evenly.
- Top with sliced mushrooms (optional), then bake for 25 minutes or until cooked and golden.
- Remove and leave to cool completely before slicing into triangles.
- Serve warm or at room temperature (can easily be reheated).
- Serve topped with micro greens for added nutritional benefits.
Father’s Day Lunch
Since lockdown we’ve become one of those families that braai’s every weekend. Father’s day is no exception! This Father’s Day we’ll be treating my husband to these steak, mushroom and baby potato kebabs. If your husband / partner / dad prefers a low carb option you can substitute the baby potato with cubes of halloumi. My family love both the regular and low carb options.
Makes 8 kebabs
- 16 baby potatoes
- 500g Portabellini mushrooms
- 400g rump, rib eye or sirloin steak, sliced into 3 cm cubes
- 2 lemons
- ¼ cup parsley, finely chopped
- ¼ cup oregano, finely chopped
- ¼ cup basil, finely chopped
- ¼ cup olive oil
- Salt and pepper
- 1 clove garlic, minced
- 1 Tbs red wine vinegar
- Prepare your braai and allow coals or wood to burn down, or preheat a gas braai on medium.
- In heavily salted water parboil the baby potatoes. Once tender, drain and set aside to steam dry.
- In a large bowl combine the mushrooms, steak cubes, juice of 1 lemon, parsley, oregano, basil, olive oil, garlic, red wine vinegar, salt and pepper.
- Add in the cooked potatoes.
- Toss to fully cover the steak and mushrooms.
- Allow to marinade in the fridge for 1 hour.
- On a long kebab stick alternate the potatoes, mushrooms and steak pieces.
- Braai the kebabs until desired level of doneness of the meat.
- Braai the second lemon alongside them until charred.
- Serve kebabs with a squeeze of grilled lemon and a sprinkle of sea salt flakes.
Happy Father’s Day to all the dad’s!
DISCLAIMER: This post was sponsored by The South African Mushroom Farmers’ Association. The South African Mushroom Farmers’ Association provided me with this recipes and associated images. All thoughts and opinions expressed herein are my own and not influenced by the developing company, and / or its affiliates, in any way. The fact is, I’m crazy about mushrooms, and want to shout it from the rooftops anyway.