My Market Kitchen episode 5: Mushroom and goats cheese omelette

Watch the episode, meet the grower, get the recipe, check out the nutritional facts, and discover research projects relating to mushrooms and other featured produce

In episode 5 of My Market Kitchen, Hort Innovation’s Research and Development Manager, Dietitian and Nutritionist Jemma O’Hanlon stops by Prahran markets to make a tasty mushroom and goats cheese omelette. We also visit Georgia Beattie CEO at Bulla Park farm to explore how she became involved in the horticulture industry and how levy-funded investments have benefited her growing business. 

Recipe: Mushroom and goats cheese omelette 

Serves 1

Ingredients  

2 tsp Australian extra virgin olive oil
1 cup Australian mushrooms – button, swiss brown and portobello
½ sprig fresh Australian thyme
Pinch sea salt
2 eggs
1 tbsp goats cheese
1 tsp seeded mustard
1 tbsp sauerkraut
Small handful Australian baby spinach leaves

To serve  

¼ cup Australian watercress
Crusty sourdough to serve

Method

1. For the mushroom filling, in a small non-stick pan place 1 tsp olive oil and heat over a medium heat.
2. Slice mushrooms and add to pan with thyme, cook until they are soft. Season, remove from pan and place into a small bowl.
3. For the egg mixture, crack 2 eggs into another small bowl with salt, pepper and use a fork to whisk lightly to combine.
4. Place remaining 1 tsp olive oil over heat in a small non-stick pan.
5. Pour in egg mix and heat over low to medium heat until the egg mixture starts to solidify at the bottom.
6. Add mushroom filling on top, then top with goats cheese, seeded mustard, sauerkraut and baby spinach leaves.
7. Roll omelette so the fillings are trapped and roll so that omelette is enclosed and heat to seal. You can serve omelette as a half moon or rolled over like a cylinder.
8. Serve topped with watercress and toasted crusty sourdough bread on the side.

Tip: For a high protein quick and easy lunch or dinner this omelette ticks all the boxes.

Download the recipe

Nutritional facts

• Put your mushrooms out in the sun for just 15 minutes and you’ll get your daily dose of vitamin D.
• Mushrooms are neither plant or animal, they’re a fungi and unique in their own way, containing nutrients found in meat and grains like omega 6s. They’re low in kilojoules, rich in folate, potassium, B vitamins and selenium.
• The cap of the mushroom provides more antioxidants while the stem provides the beta-glucans which are a type of soluble fibre that can help to reduce cholesterol.
• Less than 1 in 10 Aussies are getting their 5 veg a day. To get a serve of mushrooms, 3 cup mushrooms or 1 portobello is all you need.
• By cooking your mushrooms in extra virgin olive oil you absorb more nutrients.
• The sauerkraut has gut health boosting fibre. Studies have found that high fibre diets increase the levels of serotonin in our gut.

Investing in the future of the mushroom industry

Hort Innovation invests levy contributions from the mushroom industry, together with Australian Government contributions in the case of R&D, into Hort Innovation Mushroom Fund initiatives to improve and grow the industries.

You can read about these investments in R&D at the Mushroom Fund grower pages.