Fresh Mushrooms Benefits Halifax NS

Fresh mushrooms are packed with vitamins and minerals that children's diets are often lacking. A single 100 gram serving of fresh white mushrooms is a good source of Riboflavin, Niacin, Copper, Vitamin B5 and Selenium.

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Fresh Mushrooms Benefits

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(NC)-Looking for a way to get your kids to eat healthier? This delicious recipe is a great way to incorporate the nutritional benefits of mushrooms into your children's diets in a fun and familiar way.

Fresh mushrooms are packed with vitamins and minerals that children's diets are often lacking. A single 100 gram serving of fresh white mushrooms is a good source of Riboflavin, Niacin, Copper, Vitamin B5 and Selenium; all nutrients that are required by growing and active children. Canada's Food Guide recommends children ages 4-13 eat 5-6 servings of Fruit & Vegetables a day. Including fresh mushrooms is an easy way to boost their intake; 100 grams of fresh mushrooms counts as 1 of their serving of Fruits & Vegetables. Stir fry is a great option for families with picky eaters. The vegetables that are included can be varied to your family's liking, while still offering a nutritious meal.

Ginger Beef and Mushroom Stir-Fry

Variety of texture and colour is a feature of most stir-fries due to crisp-tender vegetables: in this dish crunchy bok choy stems and peanuts add more contrast to the velvety mushrooms. For convenience slice, prepare and refrigerate ingredients the day before.

Preparation Time: 30 minutes Marinating Time: 20 minutes Cooking Time: 10 minutes

1/4 cup light soy sauce 50 mL

2 tbsp rice wine vinegar 25 mL

1 tbsp white sugar 15 mL

2 tsp sesame oil 10 mL

4 tsp corn starch 20 mL

8 oz well trimmed beef steak 250 g

(sirloin tip or top sirloin)

1 cup whole grain brown rice 250 mL

5- 6 baby bok choy (about 375 g) 5-6

1 tbsp vegetable oil 15 mL

1/4 cup julienned gingerroot 50 mL

3 large cloves garlic, minced 3

1/4 tsp hot red pepper flakes (optional) 1 mL

2 medium carrots, thinly sliced 2

2 medium onions, sliced 2

2 (227 g) pkg pre-sliced fresh 2

white or crimini Mushrooms

1/2 cup chicken broth or water 125 mL

1/2 cup frozen corn niblets (optional) 125 mL

1/2 cup blanched, halved, unsalted 125 mL peanuts

1/2 cup chopped cilantro leaves or 125 mL

green onions

In a small measuring cup mix soy sauce, vinegar, sugar, sesame oil, and cornstarch until smooth. Pour half into a medium bowl for marinade and reserve the other half until later. Slice the beef across the grain into very thin narrow slices; stir beef into marinade mixture and marinate at least 20 minutes. Meanwhile cook rice according to package directions. Separate stalks of bok choy and remove leaves set both aside.

In a large non-stick skillet or wok heat 2 tsp (10 mL) oil until hot over medium-high heat; add ginger, garlic and pepper flakes and stir-fry 30 seconds or until fragrant but not browned. Remove beef from marinade with slotted spoon: add to hot skillet and stir-fry 2-3 minutes or until browned. Transfer all to a bowl.

Add remaining 1 tsp (5 mL) oil to the skillet. Add bok choy stalks, carrots, onions and mushrooms; stir-fry 3-5 minutes; add broth and corn; cover and steam 2-3 minutes or until vegetables are crisp-tender. Stir in bok choy leaves and push vegetables to the side of skillet; pour reserved starch mixture and left over marinade into middle of skillet; bring to boil for 1 minute, stirring constantly until slightly thickened. Return the meat mixture with any accumulated juices and peanuts; toss just until hot. Serve over hot rice and garnish with cilantro or green onions.

Makes 4 main course servings

Tip: Partially freeze meat to enable cutting it very thin.

Variations:

• Substitute chicken for beef if desired.

• Substitute broccoli for bok choy.

• Substitute small shiitake caps for half of the sliced mushrooms.

• Substitute raw cashews for peanuts.

For more great mushroom recipes visit Mushrooms Canada at www.mushrooms.ca.

- News Canada