WHy Mushrooms // Mushroom Pâté

mushrooms are proven to have anti-inflammatory, antibacterial, antiviral, antioxidant & immune-enhancing properties

Mushrooms: they’re like dark horses. Packed with nutrients, yet people seem to either love ’em or hate ’em, so they oft get avoided for dinner parties and family dinner recipes. We have some reasons WHy you should learn to love mushrooms! With so many varieties out there, you’re sure to find one you & your family can love (hey, if they don’t want them, more for you!). Need even more coaxing? Top with truffle honey or salt. Takes the flavour profile of any mushroom dish up about 50 notches!

Getting together with friends this weekend? Need a quick, hassle-free recipe to nosh on when conversing about the holidays (fun family stories!) & return to regular work weeks? We’ve put our spin on a mushroom pâté (don’t knock it till you try it!). This Vega Blog¹ inspired dish was a favourite at a recent get together, & it literally only took 10 mins to put together. Great charcuterie accompaniment & if there’s leftovers, it’s a great spread for sandwiches or topping for salads! Check out the recipe below.

But before that, we want to fill your little noggin with mushroom factoids!

the facts  //

  • Research supports the use of some mushrooms for their anti-inflammatory, antibacterial, antiviral, antioxidant & immune-enhancing properties²³. They’re also high in protein & vitamins.
  • However, not all mushrooms are created equal! As well, nutritional content of mushrooms can vary greatly depending on where they’re grown.
    • Looking for a good recovery food? Move over bananas – Portobello mushrooms have more potassium & fewer calories.
    • Vegetarian? Crimini mushrooms are a good addition to your diet as they’re high in vitamin B12, which is a vitamin most often found in animal products.
    • White mushrooms are a good source of vitamin, which we all need in these winter months when our average sun exposure (source of vitamin D) is lower.

selection & storage //

When shopping for fresh mushrooms, look for ones that are unspotted and free of slime.

the varieties  // 

Each variety has a unique taste & texture. Make sure mushroomsyou find the perfect mushroom or mix of mushrooms to compliment your favourite recipe

Chantrelle  // funnel-shaped, fruity aroma, range from yellow, orange, &brown to pale white or black.

White  // most common type, firm texture, range in size from tiny—called button, which are harvested when young & have the mildest flavor—to jumbo, which can be stuffed & baked.

Oyster  //  Velvety, trumpet-shaped, peppery flavour that becomes mild when cooked, color is a delicate brown, gray, or reddish caps on gray-white stems.

Portobello  //  Up to 6 inches across, portobellos have a big, steak-like taste and texture; in fact, you can use them as vegetarian burger substitutes (remove stems when eating)!

Shiitake  //  Meaty tan to dark-brown umbrella-like caps, smoky flavor, taste best when cooked in stir-fries (remove stems when eating).

recipe // mushroom pâté 

Ingredients  //

  • 2 Tbsp butter
  • 4 cups mushrooms
  • 1 yellow onion, diced
  • 3 gloves garlic, minced
  • 1 Tbsp chili powder
  • 2 tsp ground coriander
  • 2 tsp truffle salt
  • ½ tsp fresh ground pepper
  • 1 cup cashews
  • 1 Tbsp honey
  • 1 Tbsp olive oil

Directions  //

  • Melt butter in hot pan.
  • Cook mushrooms, onions, garlic in pan.
  • Remove mushrooms from heat & let cool.
  • Put all remaining ingredients in a food processor. Add mushroom mix. Process until well blended & smooth consistency.
  • Serve chilled on toast or crackers.
³New York dietician Marjorie Nolan, MS, RD