Two weeks ago we celebrated Global Plant Power Day. But we don’t need a reason to celebrate plants! As flexitarians, we enjoy plant-powered meals like this delicious MLT sandwich.
A 2016 US study using mushrooms as a plant-based alternative for meat found “that the most important drivers of liking were flavour and texture”, with a meat and mushroom blend being highly palatable to participants.
Some of your family’s favourite dishes can be made with a mix of equal parts meat and fresh mushrooms, a trend known as blendability (look for the #) – think meat feasts like bobotie, lasagne and meatballs. Just chop fresh mushrooms finely and substitute gram for gram for half the meat in whatever you are cooking. This instantly lowers the calories of the dish and ups the deep savoury umami flavour.
In addition, mushrooms can be used to bulk out foods and feed a crowd. They’re perfect for adding to creamy chicken bakes, stews, pie fillings or even breakfast frittatas. The possibilities are only limited by your imagination.
Or you can make them the hero of your meal, just like this MLT sandwich!
Did you know that doctors recommend that you eat at least five button mushrooms a day? The health benefits of mushrooms are astounding!
Mushrooms are known for their immune-boosting, cancer-fighting, anti-inflammatory properties.
Mushrooms are one of the greatest immune boosters. Some varieties of mushrooms (like the button mushrooms in this recipe) contain lentinan and beta-glucans, both of which are good for improving your immune system.
Aside from their immune-boosting properties, they’re great for improving memory. Researchers at the National University of Singapore found that eating two 3/4 cup servings of cooked mushrooms per week may reduce your odds of mild cognitive decline. This means that kids that eat mushrooms are benefitting from their incredible memory-boosting powers.
Mushrooms are great for energy. Mushrooms are rich in B vitamins: riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin (B3). These help the body utilize energy from the food we consume and produce red blood cells, which carry oxygen throughout the body.
Mushrooms have long been believed to help fight breast and other cancers that are hormone-related because they have the ability to inhibit aromatase. This enzyme helps produce estrogen, which is the hormone that can fuel breast cancer. Mushrooms also contain lectins, which are substances that have been shown to prevent cancer cell division and growth.
The Mighty MLT Sandwich
Mighty MLT Sarmie
- 2 large portabello mushrooms
- 1 tbsp olive oil
- 1 tbsp butter
- 1 tbsp miso paste
- 4 slices your favourite sandwich bread
- 2 tbsp mayonnaise
- 1 large ripe tomato sliced
- 4 large leaves crunchy lettuce
- 1 small avocado
- ½ lemon juiced
- salt and pepper to taste
- Slice portabellos into chunky strips.
- Heat oil and butter in a large frying pan over medium-high heat.
- Add portabellos and cook, tossing them often until just tender and golden brown.
- Add the miso paste and toss to coat them well. Remove from the heat and set aside.
- Spread a think layer of mayonnaise onto two slices of bread.
- Top with lettuce and sliced tomato. Season the tomato.
- Top the tomato with the miso basted portabello slices.
- In a small bowl roughly mash the avocado with a fork.
- Season with salt and lemon juice.
- Spread onto the other two slices of bread, top the sandwiches and serve.
DISCLAIMER: This post was sponsored by The South African Mushroom Farmers’ Association. The South African Mushroom Farmers’ Association provided me with this recipe 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.