The early Greeks and Romans were among the first mushroom growers. Mushrooms were initially avoided out of a fear of poisoning. The Italians cultivated it and it became popular all over Europe. There are thousands of varieties today, and they are grown all over the world. Unlike other vegetables, mushrooms contain two important B vitamins – niacin and riboflavin. The shiitake is an extremely healthy mushroom, as it contains lentinan which may help fight cancer and bolster the immune system.

The following recipe will give you an idea of a nutritious way of enjoying mushrooms. Fresh mushrooms can be stored unwashed in the refrigerator for up to 3 days.

A simple Mushroom Salad can be prepared with shiitake mushrooms. You will need:

¼ cup rice vinegar

3 tablespoons orange juice

2 tablespoons light teriyaki sauce

1 tablespoon dark sesame oil

2 teaspoons minced ginger

1 clove garlic minced

2 cups orange sections

1 ½ cups thinly sliced cucumber

1 ½ cups shiitake mushroom caps

½ cup thinly sliced radishes

4 cups sliced romaine lettuce

1 (3 oz.) package enoki mushrooms

Combine first 6 ingredients in a bowl – stir well. Stir in oranges, cucumbers, shiitake mushrooms and radishes – let stand for 5 minutes. Arrange 1 cup lettuce on each of 4 salad plates – spoon 1 cup orange mixture over each serving. Divide mushrooms evenly among salads.

Nutrition information:

Calories: 115

Fat: 4 gm

Iron: 1.6 mg

Cholesterol: 0 mg

Calcium: 73 mg

Carbohydrate: 19.1 gm

Sodium: 141 mg

Protein: 3.6 gm

Fiber: 5.9 gm

This soup is very good source of beta carotene and vitamin c. this also provides protein and calcium. Heart and diabetic patients should avoid the cream in it.

Ingredients:

30 gm butter

1 large onion chopped

2 tbsp ground coriander

1 large potato, peeled and chopped

500 gm pumpkin, peeled and chopped

750 ml vegetable stock

1.4 tbsp grated nutmeg

125 ml double cream

Chili powder

Fresh herb for garnish

Procedure:

Melt butter in a large saucepan over moderate heat. Add onion, stir in coriander and cook for 3 min. Add potato, pumpkin, vegetable stock and nutmeg. Cook until tender. Transfer the vegetables and 375 milliliters of the stock to a blender of food processor and puree until smooth. Add cream and blend for a further 30 seconds. Stir puree in to remaining stock in the pan. Reheat soup and garnish with ground chili and chopped herbs.