This Rustic Mushroom Bruschetta is out of this world🥰🍄. We have just been away in Tuscany for the last couple of weeks and we foraged so many mushrooms whilst we were hiking. We made the most delicious Mushroom Bruschetta and I shot the recipe there. I wanted it to feel authentic (and the scenery was so beautiful!).
Now obviously, I need to disclaim this post heavily by saying: Please only forage mushrooms if you know what you are doing and know the mushrooms. A lot of fungi can also be unpleasant and or poisonous for our bodies and so when in doubt – definitely throw out. Case in point, we were super careful and when I cut into the mushrooms that I wanted to use for this recipe, we still discovered that two were actually not the real deal…
This time of the year, you also get an array of different mushrooms at your local farmers’ market (or organic store). You do not actually need to venture out into the wild in order to create this easy starter 😉. Just use mushrooms that you like and cook them as per the recipe. They honestly do not require much – a little bit of salt and pepper creates the perfect seasoning for this easy Rustic Mushroom Bruschetta.
Why is this Rustic Mushroom Bruschetta good for you?
Beautiful, delicious mushrooms. These come in so many different types and sizes – yum! Mushrooms store best in a brown paper bag in the fridge for up to 5 days. Be sure that there is no mold on them when using them, brush off the dirt, and lightly wash them. A lot of washing can fill them up with an unnecessary amount of water, which takes longer when cooking. Mushrooms contain an array of B Vitamins, Potassium, and Copper. They are also rich in Selenium, which acts as an antioxidant in the body. Selenium is great for your immune system, reduces oxidative stress, and also combats inflammation. Mushrooms also contain something called “beta-glucan”. Beta-glucans are essentially sugars that are in the cell walls of Mushrooms. Beta-glucans may help with lowering blood cholesterol levels by stopping the absorption of cholesterol in the gut.
Onions. Hands down, possibly one of the best foods that you can eat for your immune system. If you do eat onions, now is the time to definitely stock up on them. I think we add onions to almost every dish in this household 😂. Onions are high in Vitamin C, which acts as an antioxidant in your body. It not only supports your immune system (which is never a bad thing given the change in season) but also aids in the production of collagen. Collagen is a protein that adds structure to our bones and skin. The more collagen we have, the younger our skin tends to look. Vitamin C also plays a key role in iron absorption, especially where this iron is coming from plant sources. In addition, onions are high in Vitamin B9, and B6, as well as Potassium. Low Potassium levels have been linked to an increase in cholesterol levels, as well as a higher risk for cardiovascular diseases. Last but not least, Onions are an awesome pre-biotic, which provides an amazing feeding ground for your good-gut bacteria.
One of my favorite oils and something that can be so versatile in taste 🥰. A good, quality olive oil is an amazing addition to your kitchen and one I can highly recommend. Olive oil is good for cooking as it has a relatively high smoking point, meaning that it can take some heat before the structural components of the oil change. Olive oil is mainly made up of monounsaturated fat called “oleic acid”. This type of fat may reduce chronic inflammation markers in our bodies. Olive oil also contains an antioxidant called “oleocanthal”. This antioxidant has been linked to strong anti-inflammatory properties. Research suggests that it acts in a similar way to ibuprofen. These amazing anti-inflammatory properties are also great for your heart health. Your heart benefits not only from anti-inflammatory foods, but Olive Oil further protects you from oxidizing “bad” cholesterol in your bloodstream, as well as reducing blood pressure.
How can I adjust this recipe to my dietary requirements?
This recipe is super easily adjusted to your dietary requirements: Use the bread that is in line with your dietary requirements (to make it gluten-free, nut-free, paleo) and if you are vegan and/or paleo use olive oil in order to cook the mushrooms in.
This recipe is awesome as a starter or as a side to soup for this time of the year – both my Lemon Tomato Soup and my Roasted Cauliflower Soup would be awesome for that!! I hope you enjoyed this small excursion to Tuscany and this lovely recipe!! Please let me know in the comments below or over on Instagram how you get on with the recipe 🤗. ENJOY!!