They may not look flashy, but mushrooms are quietly earning their place as a nutritional powerhouse – especially for people aged 60 and over. Researchers say mushrooms are rich in fibre, antioxidants and key nutrients that support immune health, brain function and healthy ageing, all without adding many kilojoules.

The good news? You don’t need complicated recipes or expensive ingredients to enjoy them. Mushrooms are affordable, versatile and easy to prepare – whether you’re cooking for one or feeding a crowd. Here are three simple, delicious ways to add more mushrooms to your meals.

Garlic Mushrooms on Toast

Why it works: Quick, comforting and perfect for breakfast, lunch or a light dinner.

How to make it
Sauté sliced mushrooms in olive oil with a little crushed garlic until soft and golden. Season with salt and pepper, finish with a squeeze of lemon, and spoon over toasted sourdough or wholegrain bread. Add a sprinkle of parsley or grated parmesan if you like.

Creamy Mushroom Pasta (Light Version)

Why it works: Comfort food without the heaviness – and easily adaptable.

How to make it
Cook your favourite pasta. While it’s boiling, sauté mushrooms and onion in olive oil until tender. Add a splash of cream (or Greek yoghurt for a lighter option) and a little pasta water to loosen. Toss through the pasta, season well and finish with black pepper and parmesan.

Easy Mushroom and Veggie Stir-Fry

Why it works: Fast, flexible and packed with goodness.

How to make it
Stir-fry sliced mushrooms with capsicum, broccoli or green beans in a hot pan with a little oil. Add soy sauce, ginger and garlic, then serve over rice or noodles. It’s just as good on its own as it is alongside grilled chicken or fish.