Shiitake and Walnut Pate
After several years of hating mushrooms, I’ve finally grown to love them – not just for their fantastic health benefits, but I can say I genuinely enjoy the taste now too! With some leftover shiitake mushrooms in the fridge, I went on an online search for some different recipes and found lots of ideas for pate. Not quite sure which one I preferred, I decided to amalgamate some of the best bits into this recipe – credit to BBC Good Food and Allrecipes for inspiration!
I love the flavour combinations in this pate. Tarragon isn’t my favourite herb, as ‘m not a huge fan of it’s aniseed flavour, but there is just enough in this recipe to give a subtle hint that works beautifully with the mushrooms and walnuts.
What are the health benefits of this recipe?
Shiitake mushrooms are a great source of vitamin B5, which is important for energy production and particularly needed by the adrenal glands during times of stress.
Mushrooms contain different types of beta glucans, some of which can help to lower levels of cholesterol, and others which can boost the immune system.
Walnuts are a good source of short chain omega 3 fatty acids, which can help to manage inflammation in the body. These nuts can also help to manage cholesterol levels and are said to support brain health and function.
Both mushrooms and walnuts are rich in copper, which is important for healthy red blood cells, bone and nerve health.
Shiitake and Walnut Pate
50g organic butter (chopped in cubes)*
2 shallots (chopped)
2 garlic cloves (crushed)
200g shiitake mushrooms (roughly chopped)
150g walnut pieces
2 tsp Dijon mustard
2 tbsp fresh tarragon (chopped)
1 tbsp extra virgin olive oil**Dairy free or vegan diets can substitute this for extra virgin olive oil. Omit the additional tablespoon as this will make the texture less solid once cooled.
- Preheat the oven to 180C (160C fan assisted)
- Heat the butter in a large frying pan over a medium heat.
- Add the shallots and garlic and fry for 5-7 minutes until softened.
- Increase the heat and add the mushrooms. Cook for 10 minutes, stirring until the juices have evaporated.
- Meanwhile place the walnut pieces in a small baking tray and toast for 10 minutes.
- Add the mustard and tarragon into the frying pan. Stir and fry for a further 2 minutes.
- Allow to cool slightly and then transfer ingredients in a food processor along with the walnuts and extra virgin olive oil.
- Process until smooth with a little texture remaining.
This can be served warm or allow to cool to solidify. Left overs can be frozen – this works well in ice cube trays!This pate is delicious as a dip for raw vegetables, or spread over a low-carbohydrate almond focaccia bread.