Oyster mushrooms are a superfood that can be found almost everywhere in the world. They are abundantly available and can be found in the local markets and supermarkets in Ghana. 5 Ghana Cedis (just over a dollar) can get you about 500g of these nutrient-dense mushrooms.
Scientific research shows that oyster mushrooms boost the immune system and help to control blood sugar levels. Also, oyster mushrooms contain selenium which is a strong antioxidant that protects the body against the formation of cancers. Men who consume foods containing selenium like oyster mushrooms have a lower risk of prostate cancer. Clearly, we should be including more of these affordable healthy mushrooms in our diet.
Oyster mushrooms in Ghana usually end up in soups, stews and sometimes stir-fries. We decided to do something a little different with them and made these crumbed mushrooms!
They can be served as a starter with a spicy tomato dip, with a salad or as your main protein for your breakfast, lunch or dinner.
- 500g Oyster Mushrooms
- ½ cup breadcrumbs
- Black pepper, thyme or other preferred Herbs and spices
- ½ teaspoon of Salt
- 1 beaten egg or ¼ cup oil
- Preheat oven to 190˚C.
- Clean mushrooms thoroughly.
- Mix breadcrumbs, herbs, spices and together.
- Dip each mushroom in the egg or oil and finally coat with breadcrumb mixture.
- Place on a baking tray and bake in the oven for 10-15 minutes or until the breadcrumbs are golden and crispy.
- Serve immediately. (This serves 2-4 people)
Hint: You can use either oil or egg. Using oil, although the higher calorie option, will result in a richer golden brown and crispier mushroom.
Nutrition Information per serving
- Energy: 198 kcal
- Carbohydrates: 29 grams
- Protein: 11 grams
- Fat: 4 grams
- Dietary fibre: 5 grams
- Folic acid: 78 micrograms
- Potassium: 776 milligrams
- Selenium: 16 micrograms
It’s very tasty and nutritious. You should try it!