Make Mushrooms Your Kids’ Favourite Superfood!

Updated: Apr 10, 2020

Before you say, “My kids will never eat them”, read on because, although mushrooms often seem to be the not on my plate” vegetable right up there with Brussels sprouts, we’ve got good reasons and great ways to get kids to eat them.

The Great Way To Add Mushrooms

A study*, published in the Journal of Food Science (September 2014), found that their meaty taste makes it easy to blend finely chopped fresh mushrooms unobtrusively into any minced meat (beef, chicken, lamb, turkey and even fish work equally well) increasing the nutritional value of the dish without compromising on the flavour kids would expect from their favourite burger or lasagna.

The Good Reason To Add Mushrooms

The same study further indicated that by using a 50/50 mushroom to meat blending ratio, you are able to decrease the total calorie, fat and saturated fat intake without losing any of the flavour. In fact, mushrooms have a rich umami flavour profile that actually enhances and deepens the flavour of the meat naturally whilst adding healthful nutrients such as potassium, B-vitamins and antioxidants to every bite. You will also be reducing your sodium intake by 25 percent! Now that’s good news coming from our favourite Superfood!


Try These Two Delicious Recipes created by the South African Mushroom Farmers Association (SAMFA):

  1. Tempura Fried Mushrooms With Peanuts And Satay Sauce


Satay sauce

5 ml olive oil

½ onion, finely chopped

1 garlic clove, crushed

1 red chilli, finely chopped

70 ml crunchy peanut butter

125 ml coconut milk

15 ml lemon juice

5 ml balsamic vinegar

5 ml brown sugar

1 egg

250 ml ice cold water

¾ cup flour

1 ml bicarbonate of soda

2 punnets baby button mushrooms

Oil for frying

125 ml peanuts


Heat the olive oil and sauté the onion, garlic and chilli, until aromatic. Add the peanut butter, coconut milk, lemon juice and vinegar. Add the sugar and season with salt and pepper. Heat through and simmer for five minutes. Beat the egg and cold water together until foamy, add the flour and bicarb and mix until just blended. Dip the mushrooms in the batter and fry in preheated oil until golden. Serve with the peanuts and satay sauce.

Tip: As a variation use a variety of veggies such as carrots, peppers and broccoli

Mushroom And Chicken Meatballs With Marrow Pasta


10 ml olive oil

350 g button mushrooms, finely chopped

2 skinless and boneless chicken breasts

1 handful chives, finely chopped

125 ml dried bread crumbs

1 egg

1 red onion, finely chopped

2 ml salt

2 ml pepper

4 to 6 baby marrows

Micro herbs to serve

Sweet chilli sauce to serve

½ punnet baby button mushrooms, halved and sautéed to serve


Heat the olive oil and sauté the mushrooms until golden, set aside. Use a large chef’s knife and finely chop the chicken until it resembles a very rough mince consistency. Transfer the mushrooms into a bowl and add the chicken, chives, bread crumbs, egg, red onion, and season with salt and pepper. Mix together well and form the meat balls to your preferred size, place the meatballs onto a baking tray and brush with a little olive oil, bake in a preheated oven of 180°C for 10 to 12 minutes, depending on size. Make the marrow pasta by finely slicing with marrows length ways either using a sharp knife or mandolin slicer, then slice them again to form long thin strips of marrow, try to avoid the centre where the seeds are. Place the marrow into a pot of simmering salted water and allow to simmer for just over a minute or until the marrow is tender, immediately pour off the hot water and run cool water over the marrow. Just before serving, pour off the cool water and heat it up in the pot. To serve place the heated marrow onto the serving plates, top with the meatballs and serve with micro leaves, sweet chilli sauce and the halved baby mushrooms.

Tip: If baking the meatballs is not suited to you, you can also shallow fry them.


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