Tasty Recipes With Great Health Benefits

• 375g block all-butter puff pastry

• flour , for dusting

• 25g butter

• 300g mixed wild mushrooms or just one type, cleaned and sliced

• 25g Parmesan (or vegetarian alternative), finely grated

• small handful parsley leaves, chopped

• 1 garlic clove , finely chopped

• 1 egg , beaten

1. Roll the pastry out on a floured surface and cut out 4 circles, about 15cm wide. Leave to chill on a lined baking tray in the fridge.

2. Heat oven to 200C/fan 180C/gas 6. Heat a large frying pan until hot, then add the butter and fry the mushrooms for 5 mins until there is no liquid left in the pan. Season, then take off the heat and mix mushrooms with the Parmesan, parsley and garlic.

3. Score a 1cm border around the edge of each tart, then spoon the mushrooms into the centre circle. Brush the edge with beaten egg, then bake the tarts for 20 mins until puffed up and golden. Serve immediately

The health benefits of mushroom include the following:

• Cholesterol Levels: Mushrooms themselves provide you with lean proteins as they have zero cholesterol, fats and very low carbohydrates. The fibre and certain enzymes in them also help lower cholesterol level. Moreover, the high lean protein content in mushrooms helps burn cholesterol when they are digested.

• Breast Cancer & Prostrate Cancer: Mushrooms are very effective in preventing cancer of breast and prostrate due to presence of Beta-Glucans and conjugated Linoleic Acid having anti carcinogenic effects. Out of these two, linoleic acid is particularly helpful in suppressing effects of estrogen. This estrogen is the prime reason for breast cancer in women after menopause. The Beta-Glucans, on the other hand, inhibit growth of cancerous cells in cases of prostrate cancer. Selenium in mushrooms is very effective in inhibiting cancerous cells.

• Diabetes: Mushrooms can be an ideal low energy diet for diabetics. They have no fats, no cholesterol, very low carbohydrates, high proteins, vitamins and minerals, a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help breaking down of sugar or starch of the food. Again, they are known to contain certain compounds which help proper functioning of liver, pancreas and the other endocrinal glands, thereby promoting formation of insulin and its proper flow. Diabetics often suffer from infections, particularly in their limbs, which tend to continue for long. The natural antibiotics in mushrooms can help protect them from this dreaded situation too.

• Immunity: Ergothioneine, a powerful anti oxidant present in mushrooms is very effective in giving protection from free radicals as well as boosting up immunity. Mushrooms contain natural antibiotics (similar to penicillin, which itself is extracted from mushrooms) which inhibit microbial and other fungal infections. They also help heal ulcers and ulcerous wounds and protect them from infections. A good combination of vitamins A, B-Complex and C, found in mushrooms also strengthens immune system.

• Weight Loss: Would you believe me if I say that a totally lean protein diet is ideal for losing fat and building muscle mass? Perhaps no! But it is true. A lot of fats are burnt to digest (break-down) proteins in the food, more so when the protein is accompanied by a very low carbohydrate, zero fats and cholesterol and a good amount of fiber. This is exactly what mushrooms offer.

• Other Benefits: Mushrooms are the only vegetable and the second known source (after cod liver oil) to contain vitamin-D in edible form. They are rich in calcium (good for bones), iron (benefits in anemia), potassium (very good for lowering blood pressure), copper (anti bacterial) and selenium (very good for health of bones, teeth, nails, hair and as an anti oxidant). The best source of selenium is animal proteins. So, mushrooms can be the best choice for vegetarians to obtain selenium.