Mushrooms: The real MVPs

Here’s a heads-up for us regular folk: protein isn’t just for those gym bros flexing in front of the mirror! Whether you’re a growing child, a busy parent, or a grandparent determined to stay mobile and independent, protein is the nutritional MVP (aka the Minimum Viable Product—something with just enough features to attract early adopters and validate an idea. In the food world? Mushrooms are definitely an MVP!)

Protein does way more than just fuel workouts. It’s essential for muscle maintenance, tissue repair, hormone production, and even keeping your immune system fighting fit. In fact, according to Healthline, antibodies, those little warriors that defend your body against bacteria and viruses, are actually proteins! Who knew? (Well, science did, but still.)

The unsuspecting protein hero

Now, here’s where things get interesting: did you know that fresh mushrooms are a complete protein? Yep, these humble fungi contain all nine essential amino acids your body can’t produce on its own.

Your body actually needs 20 amino acids to synthesise protein, but it can make 11 of them itself. The remaining nine? You have to get those from food. And mushrooms? They’ve got them all! Talk about an overachiever.

As WebMD explains, proteins are like necklaces made of amino acid beads—each sequence forming a specific function, whether it’s building muscle, generating energy, or, let’s be honest, helping you stay full so you don’t demolish an entire packet of biscuits mid-afternoon.

Just as good as the real deal

For years, people have debated whether plant-based protein can hold its own against animal protein. The verdict? It absolutely can! A 2024 study in Science Direct found that plant-based proteins not only provide excellent nutrition but also offer added benefits like lower saturated fat and higher fibre, vitamins, and minerals. Plus, they’re a win for the environment.

A future food staple?

According to a 2022 Thai study, mushroom proteins are the future of high-quality, accessible protein. They’re great for combatting food insecurity, work brilliantly as meat substitutes, and can even support gut health.

And speaking of mushroom fans, Professor Christopher Gardner from Stanford University has been advocating for a “protein flip” – making plant-based proteins the star of the show instead of meat. He’s a huge advocate for mushrooms as a meat alternative, thanks to their firm texture and rich umami flavour. So, if you’re not ready to part ways with your steak, maybe just give it a mushroom sauce upgrade?

Your protein-packed secret weapon

Whether you’re a tofu devotee, a beans-and-lentils enthusiast, or still clutching onto your braai chops for dear life, mushrooms can level up your protein game. In fact, 100g of white button mushrooms packs in 3.1g of protein—pretty impressive for a low-calorie food that also delivers vitamins, minerals, antioxidants, and gut-friendly fibre.

And here’s a pro tip: mushrooms are stealthy. If you’ve got fussy eaters at home, you can blitz them up and mix them into mince to sneak in extra protein without anyone noticing. Try it in something like these Beef, Bean & Mushroom Sliders with Homemade Tomato Sauce (recipe here) – your toddlers, teens, and picky adults will thank you later.

Need more ideas? Head over to this link for plenty of delicious ways to pack mushrooms into mealtimes. Because let’s face it, we could all use a little inspiration when staring into the fridge at 6pm.

Mushroom, Mango & Halloumi Salad

By The South African Mushroom Farmers’ Association

Serves: 4

INGREDIENTS:

For vinaigrette

• 3 tablespoon olive oil
• 2 tablespoon apple cider vinegar
• 1 teaspoon honey
• 1 tablespoon Dijon mustard
• salt and pepper, to taste

For salad

• 250g white button mushrooms, sliced
• 1 clove garlic, lightly crushed
• 1 fresh red chilli, thinly sliced (a mild one like serrano)
• 1 teaspoon mixed dried herbs
• 1 x 250g block halloumi cheese
• 1 small Mediterranean cucumber, sliced into ribbons
• 1 large ripe mango, peeled and sliced
• 80g baby spinach
• 2 spring onions, sliced
• handful fresh mint leaves
• handful fresh coriander leaves
• olive oil, for cooking
• salt and pepper, to taste

METHOD

1. To make the vinaigrette: Combine all the vinaigrette ingredients in a jar, season with salt and pepper, and shake until well mixed. Set aside.
2. Prep the salad: Have all the raw ingredients ready before you start cooking.
3. Cook the mushrooms: Heat a large frying pan on medium-high heat, add a drizzle of olive oil, and fry the mushrooms with the garlic until golden. Add the chilli and sauté for a minute. Season with salt, pepper, and dried herbs. Remove from heat and discard the garlic.
4. Cook the halloumi: Wipe out the pan and place it back on medium heat. Add halloumi slices in a single layer and fry on both sides until golden brown and crisp.
5. Assemble the salad: Layer the fresh ingredients with the cooked mushrooms and halloumi. Drizzle with vinaigrette just before serving.

Enjoy your protein-packed, flavour-loaded feast!