Discover the Power of Plants – and the Magic of Mushrooms

From vibrant fruits and vegetables to hearty grains, crunchy nuts, and the rich, umami-packed goodness of fresh cultivated mushrooms, eating plant-based in 2025 is as good for your taste buds as it is for your health.

And the best part? You don’t have to go vegan or vegetarian forever — or even for a day — to benefit.

“Plant-based or plant-forward eating patterns focus on foods primarily from plants. It doesn’t mean that you never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources,” explains Kathy McManus, Director of Nutrition at Brigham and Women’s Hospital, a Harvard Medical School affiliate.

So Why Choose Mushrooms?

If you’re wondering why someone might reach for a grilled mushroom instead of a beef burger — even occasionally — here’s the answer: Science-backed health benefits. Delicious flavour. Satisfying texture. And major sustainability points.

According to The Permanente Journal,

“Plant-based diets are cost-effective, low-risk interventions that may lower BMI, blood pressure and cholesterol. They may also reduce the number of medications needed to treat chronic diseases.”

Mushrooms are the ultimate plant-forward ally — whether you’re going fully meat-free or simply cutting down. Their meaty texture and savoury taste make them a perfect companion to meat or a delicious stand-in. They’re also accessible, quick to cook, and endlessly versatile.

Blend It!

One of the easiest ways to introduce more mushrooms into your meals is by embracing #blendability – the trend of mixing finely chopped mushrooms with meat in equal parts. From bobotie to burgers, lasagna to meatballs, this simple swap boosts flavour, lowers calories, and brings a nutrient-packed upgrade to your family favourites.

A 2016 U.S. study found that flavour and texture were key drivers of preference when mushrooms replaced part of the meat in dishes — and participants found the blends extremely palatable.

Bulk Up. Fill Up. Feel Good.

Mushrooms also stretch your meals further — perfect for feeding a crowd or lowering grocery bills. Add them to chicken bakes, pasta dishes, stews, pies, breakfast frittatas, and more. They soak up flavour like a sponge and contribute deep, satisfying umami — all while being naturally low in fat, sodium, and calories.

Healthline’s Rena Goldman writes:

“Mushrooms allow you to add extra taste without sodium or fat… They’re fat-free, low-sodium, low-calorie, and cholesterol-free — and packed with fibre, vitamins, and minerals.”

Need inspiration? Visit the South African Mushroom Farmers Association website for plant-based burgers, pizzas, buddha bowls, and curries that will spark your imagination and revolutionise your plate.

Beyond Nutrition: Mushrooms as Medicine

Yes, mushrooms fill you up. But they also heal. According to the Harvard T.H. Chan School of Public Health, “the more interesting properties of mushrooms are their non-nutritive plant substances – polysaccharides, indoles, polyphenols, and carotenoids – shown to have antioxidant, anti-inflammatory, and anticancer effects.”

Their anti-inflammatory properties can support your body in profound ways. Medical News Today highlights that a plant-based diet “may serve as a complementary therapy for many conditions that become worse with chronic inflammation.” That’s even more reason to load up your plate with these humble heroes of the fungi world.

Food That’s Good for the Planet

Plant-based eating isn’t just good for you — it’s good for the Earth. Mushrooms, in particular, are celebrated by eco-scientists for their ability to restore soil health and support sustainable agriculture. Commercial mushroom farming is among the most sustainable crop productions on the planet.

So yes — mushrooms are magic. For your body. For your meals. For the Earth.

Check out the South African Mushroom Farmers Association website for more amazing facts and recipes.