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Chopping up mushrooms on chopping board

Delicious mushroom recipes to support your immunity

These tasty mushroom recipes from nutritionist Rob Hobson are full of vitamins and minerals to help support your immune system.

Stir-fried cauliflower rice

Stir-fried cauliflower rice with shiitake mushrooms and tofu

Serves 2

500 calories per serving

This shiitake mushroom dish is rich in zinc, selenium and iron, which play a vital role in supporting the immune system.


  • 1 cauliflower
  • 1 tbsp coconut oil
  • 2 garlic cloves, finely chopped
  • 1 fresh red chilli, finely sliced
  • 5 fresh shiitake mushrooms, sliced
  • 1 tbsp toasted sesame oil
  • 150g firm tofu, cut into 1cm cubes
  • 4 spring onions, sliced
  • 3 eggs
  • Handful fresh coriander, roughly chopped
  • Handful cashew nuts, toasted and chopped
  • 2 tbsp tamari


  1. Break up the cauliflower to separate the stalk and florets. Put the stalk in a blender and blitz into little pieces the size of rice grains. Tip into a bowl, then blitz the florets into little pieces in the same way.
  2. Line a large bowl with a kitchen (dish) towel and pour the cauliflower ‘rice’ into it. Bring up the corners of the towel to enclose the cauliflower and squeeze to remove excess liquid.
  3. Set a wok on high heat and add the coconut oil, then add the garlic, chilli and shiitake mushrooms and stir-fry for 2 minutes. Tip this mixture into a bowl and set aside.
  4. Wipe out the wok with kitchen paper, then set it on a high heat and add the sesame oil. Add the cubes of tofu and lightly fry until golden on each side. Now add the cauliflower ‘rice’ and the spring onions. Stir-fry for a minute so that the rice is completely coated in oil. Return the shiitake mushroom mixture to the wok and stir to mix.
  5. Make a little well in the middle of the mixture in the wok. Pour the eggs into the well and stir them in so that the yolk cracks and the eggs cook through the cauliflower. Serve hot, sprinkled with the coriander, chopped cashew nuts and tamari.
Stir fried oyster mushrooms

Braised lettuce, mushrooms and prawns

Serves 2

210 calories per serving

This dish is a good option for anyone trying to manage their weight. It's high in protein and fibre so keeps you feeling fuller for longer. You can use any type of mushroom if you can't find shiitake, and if you keep your mushrooms in the sun for up to two hours before use, they will synthesise UV light into vitamin D.


  • 1 tbsp rapeseed oil
  • 3 banana shallots, finely diced
  • 150g oyster mushrooms, sliced
  • 1 tbsp finely grated fresh ginger
  • 1 garlic clove, finely chopped
  • 150g peeled raw king prawns
  • 300ml hot vegetable stock
  • 1 tsp fish sauce
  • 4 baby gem lettuces, cut lengthways in half through the root
  • Salt and pepper
  • Chopped fresh coriander, to garnish
  • Lemon wedges, to serve


  1. Heat the oil in a wok, then add the shallots and cook for a few minutes until softened. Add the mushrooms and cook for 5 minutes until lightly golden, stirring occasionally. Stir in the ginger, garlic and prawns. Cook for a further 2 minutes.
  2. Pour in the hot stock and fish sauce and bring to a simmer. Add the lettuce halves and cook for 2 minutes until they are slightly softened but not sludgy. Season with salt and pepper.
  3. Serve immediately with a sprinkle of coriander and wedges of lemon for squeezing over.
Turmeric and reishi latte

Turmeric and reishi mushroom latte

Serves 2

150 calories per serving

Turmeric is a key ingredient in Ayurveda, and reishi mushrooms have been taken for health reasons for hundreds of years. This tasty latte makes a relaxing drink, particularly before bed.


  • 250ml reduced-fat coconut milk
  • 250ml unsweetened plain cashew nut milk 
  • 1 tbsp minced fresh ginger 
  • 1 tsp ground turmeric 
  • Pinch ground black pepper 
  • 1 tsp reishi mushroom powder 
  • 2 tsp honey


  1. Place the milks, ginger, turmeric and pepper in a saucepan set over a medium heat. Gently heat through for 5 minutes.
  2. Add the mushroom powder and honey, then whisk to combine.
  3. Serve between two mugs.

Rob Hobson MSc RNutr is an award-winning registered nutritionist (AFN) and sports nutritionist (SENR) with over 15 years of experience. He founded London-based consultancy RH Nutrition, and has degrees in nutrition, public health nutrition and sports nutrition.

Find out more at Rob Hobson's website, or read more about Healthspan's health experts.