Emily Johnson
Mushrooms on toast is a classic British dish that is not only delicious but also offers various health benefits. Mushrooms are a good source of nutrients and vitamins, including B vitamins such as riboflavin, niacin, and pantothenic acid, which aid in energy production and metabolic health. They also contain beta-glucans, compounds known to support immune system function. This simple dish can be made with everyday button mushrooms or elevated with fancier varieties like porcini or chanterelles. It can be served for breakfast, lunch, or dinner and is a quick, easy, and healthy meal option.
| Characteristics | Values |
|---|---|
| Calories | 162kcal-294kcal |
| Carbohydrates | 19g-26g |
| Protein | 7g-10g |
| Fat | 7g-19g |
| Saturated Fat | 1g-10g |
| Cholesterol | 1mg |
| Sodium | 230mg-710mg |
| Potassium | 467mg |
| Fiber | 2g-3g |
| Sugar | 4g-7g |
| Vitamin A | 415IU |
| Vitamin C | 3.3mg |
| Calcium | 46mg |
| Iron | 1.7mg |
| Vitamin D | Yes |
| B Vitamins | Yes |
| Immune System Support | Yes |
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What You'll Learn
Mushrooms: a good source of vitamins, nutrients, and protein
Mushrooms are a great source of vitamins, nutrients, and protein, and can be a healthy option when served on toast. They are low in calories and rich in protein and fibre, which aids weight management and supports digestive health. Mushrooms are also packed with B vitamins, including riboflavin, niacin, and pantothenic acid, which help with energy production and metabolic health.
Certain types of mushrooms contain beta-glucans, compounds that support the immune system and help fight infections by stimulating the activity of immune cells. Mushrooms are also a source of vitamin D, which is rare in the plant kingdom. Vitamin D is crucial for bone health, the immune system, and reducing inflammation.
When making mushrooms on toast, it is recommended to sauté the mushrooms with some olive oil, salt, and pepper. You can also add aromatics and herbs such as shallots, garlic, and thyme, and a splash of wine or water to deglaze the pan. The mushrooms can then be piled on top of toasted bread, which can be smeared with cream cheese or chevre, or topped with a fried or poached egg.
Mushrooms on toast is a classic British dish that is hearty, savoury, and can be made quickly and cheaply. It is a versatile dish that can be enjoyed any time of the day and can be adapted to suit different tastes and dietary preferences.
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Healthy toppings: eggs, avocado, tomatoes, and cheese
Eggs
Eggs are a nutritious topping for toast, providing high-quality protein and vitamins A, D, E, B12, folate, iron, and zinc. They are also a relatively affordable source of protein.
Avocado
Avocado on toast is a delicious and healthy way to start your day or snack between meals. Avocado toast can be made even more flavourful by adding toppings such as tomatoes, bacon, or cheese, and finishing with a sprinkling of chunky salt and a squeeze of lemon or lime juice.
Tomatoes
Tomatoes on toast is a quick, easy, and adaptable meal that can be made with any type of fresh and ripe tomato. Sourdough bread is a popular choice for this dish due to its sturdy texture, but any bread will do. To make it even more special, add a few dollops of pesto or a drizzle of balsamic glaze or vinegar to bring out the sweetness of the tomatoes.
Cheese
While any cheese can be a healthy topping for toast, sharper cheeses like cheddar offer a tangy flavour that contrasts nicely with other toppings. For a more elaborate take on cheese on toast, try topping sourdough with goat's cheese, honey-roasted pears, and walnuts for a tasty and quick snack.
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Calories: a low-calorie meal option
Mushrooms on toast is a classic British dish that is not only delicious but also healthy and nutritious. The calorie count of this dish depends on the ingredients used and the method of preparation. However, mushrooms are generally low in calories, making them an excellent option for those watching their calorie intake.
A simple recipe for mushrooms on toast involves dry sautéing mushrooms in a pan on high heat and then adding butter and olive oil. This cooking method ensures that the mushrooms retain their shape and texture without releasing too much juice. The mushrooms are then seasoned with salt and pepper and served on toasted bread. This basic recipe can be easily adapted to personal preferences and dietary needs.
To make the dish even healthier, some people choose to use gluten-free or wholegrain bread. Additionally, instead of butter, one can use cream cheese or chevre, a type of goat cheese, to hold the mushrooms in place and add a creamy texture. This substitution not only reduces the overall calorie count but also provides a tangy flavor that complements the earthiness of the mushrooms.
The type of mushrooms used can also impact the calorie content of the dish. While button mushrooms are the most commonly used variety, other types such as oyster, cremini, chanterelles, morels, shiitake, and porcini can be used to elevate the dish. These mushrooms may have slightly different nutritional profiles, but they all offer a good source of vitamins, minerals, and fiber while remaining low in calories.
Mushrooms on toast can be a nutritious and satisfying meal option for breakfast, lunch, or dinner. By choosing the right ingredients and preparation methods, it is possible to create a delicious and healthy dish that fits within your calorie budget.
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Bread: thick slices of wholegrain bread
Mushrooms on toast is a classic, hearty, and savoury dish that can be made quickly and is suitable for any time of the day. It is healthy, nutritious, and full of vitamins and nutrients.
When making mushrooms on toast, thick slices of wholegrain bread are recommended. Wholegrain bread is a good source of complex carbohydrates and dietary fibre, which can help with weight management and digestive health. It also contains essential vitamins and minerals, such as B vitamins, iron, magnesium, and zinc.
To prepare the toast, start by spreading a layer of cheese, such as cream cheese or chevre, on the bread slices. You can then toast the bread in a toaster or oven until the cheese is melted. Alternatively, you can toast the bread first and then spread the cheese on top.
Once the bread is toasted and the cheese is melted, you can assemble the dish by spooning the mushroom mixture on top of the toast. If desired, you can also add a fried or poached egg on top, along with other toppings such as avocado, sun-dried tomatoes, or chopped parsley.
Using thick slices of wholegrain bread provides a heartier base for the mushrooms and ensures that the toast can withstand the weight of the toppings without becoming soggy. It also adds to the overall nutritional profile of the dish, making it a more well-rounded and satisfying meal.
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Recipe: a quick and easy meal
Mushrooms on toast is a classic, quick, and easy meal that is both healthy and delicious. It can be served at any time of the day and is a good source of various vitamins and nutrients. Here is a simple recipe for a tasty mushroom toast:
Ingredients
- Mushrooms (button, cremini, oyster, shiitake, etc.)
- Bread (sourdough, whole grain, white, or gluten-free)
- Olive oil
- Salt and pepper
- Aromatics and herbs (shallots, garlic, thyme, parsley, chives)
- Wine (white, sherry, red, rosé, or Marsala) or water/broth
- Butter (optional)
- Lemon juice (optional)
- Cheese (cream cheese, chèvre, or cheddar)
- Eggs (optional)
- Avocado (optional)
- Sun-dried tomatoes (optional)
Instructions
- Wash the mushrooms and pat them dry. Slice larger mushrooms into thick chunks or slices.
- Heat olive oil in a large, shallow frying pan over medium to high heat.
- Add the mushrooms to the pan with salt and pepper. Stir until they are golden and tender, then lower the heat.
- Create a well in the center of the pan and add aromatics and herbs. You can add shallots, garlic, and thyme, stirring for a few minutes.
- Pour in the wine (or water/broth) to deglaze the pan. Stir and let the wine cook off, then turn off the heat. Taste and adjust seasoning if needed.
- Toast your bread of choice. You can spread butter or cheese on the bread before toasting for an extra creamy touch.
- Assemble your mushroom toast by piling the mushroom mixture on top of the toast.
- For an extra indulgent touch, top with a fried or poached egg, avocado slices, or sun-dried tomatoes.
This recipe is versatile and can be adapted to your taste preferences. You can also add a splash of soy sauce or mirin to the mushrooms for an umami boost. Enjoy your quick, healthy, and delicious mushroom toast!
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Frequently asked questions
Mushrooms are full of vitamins and nutrients, low in calories, and rich in protein and fiber, which aids weight management and supports digestive health.
Mushrooms are packed with B vitamins such as riboflavin, niacin, and pantothenic acid, which aid in energy production and overall metabolic health. They also contain beta-glucans, compounds known to support immune system function.
You can use any kind of mushroom, but everyday button mushrooms are a popular choice. Other options include oyster, cremini, chanterelles, morels, shiitake, and porcini mushrooms.
Thick slices of bread are good for toasting, especially if you'll be topping it with something like mushrooms. You can use thick-sliced white bread or wholegrain bread. Sourdough is also a good option.
Mushrooms on toast is often served with tea after work or as a light supper. You can serve it with a few slices of fresh tomato and a glass of red wine.
