Mushroom and Sweet Potato Rissoles

July 20, 2020

Mushrooms have incredible health benefits. These mushroom and sweet potato rissoles are a great way to boost your child's intake of iron and calcium.

 

In the last few weeks I have worked with The South African Mushroom Farmers' Association and shared with you the incredible health benefits of mushrooms. They're a great source of vitamin D, they have incredible immune boosting powers, and they can prevent cancer (and other diseases). Did you know that they are a good source of iron and calcium?

 

As I mentioned in my last post, mushrooms are a great source of vitamin D, and without vitamin D our bodies can't absorb calcium. Vitamin D is a precursor of the hormones that help you to metabolize calcium, so without it, you can’t digest and process all that wonderful plant-based calcium.

 

It is important to note that the calcium content varies from mushroom to mushroom. To find out which mushrooms have the highest amounts of calcium check out THIS hand guide.

 

 

Mushroom and Sweet Potato Rissoles

 

Lexi loves a recipe that she can get her hands dirty and mix, knead or roll. This is the perfect recipe if your child loves that kind of sensory cooking.

 

Serves 4-6

 

INGREDIENTS

 

1 Tbs olive oil

1 onion, diced

2 garlic cloves, crushed

250g button mushrooms, sliced

200g sweet potato, cooked and mashed

150g cooked brown rice

120g fresh breadcrumbs or gluten-free breadcrumbs

1 egg, beaten

salt and milled black pepper

gluten-free flour or polenta, for shaping

olive oil, for brushing

 

 

METHOD

 

Heat the oil in a pan and gently fry the onion and garlic for 4-5 minutes, or until softened.

Increase the heat and fry the mushrooms for 3 minutes.

Stir in the curry powder and cook for another minute.

Set aside and allow to cool.

Place the sweet potato, rice, breadcrumbs, coriander and egg into a mixing bowl.

Season with salt and pepper and mix well.

Add the mushroom mixture and mix together.

Using lightly floured hands, shape spoonfuls of the mixture into rissoles or patty shapes.

Coat both sides of the rissoles in gluten-free flour or polenta.

Lightly brush both sides of the rissoles with olive oil and lightly fry, or cook under a grill for 3-4 minutes per side, or until golden.

Pat dry on paper towel.

Serve in lettuce cups, with grated carrot, sliced red onion and some guacamole.

 

 

Happy Cooking!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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.

 

 

SOURCES:

https://pubmed.ncbi.nlm.nih.gov/22716179/

https://pubmed.ncbi.nlm.nih.gov/24748637/

 

 

 

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