— Food, Recipes —

World Diabetes Month: Eat Smart With Mushrooms

November 11, 2025

November marks World Diabetes Month, a time to shine a light on one of South Africa’s fastest growing health challenges. Over 4 million South Africans are living with diabetes, and while that statistic is serious, there is empowering news too. The small food choices we make every day can support better health in a meaningful way.

One simple and delicious ingredient to add to your plate? Mushrooms.

Naturally low GI, low carb and low calorie, mushrooms are packed with fibre, B-vitamins, antioxidants and minerals that support steady energy, balanced blood sugar and overall wellness. They are also budget friendly and incredibly versatile, from stir fries and pastas to braai sides and festive table favourites.

To celebrate healthier, flavour-first eating this month, try these Pap Cakes and Portabellinis. Crisp on the outside, creamy and soft on the inside, topped with savoury mushrooms, they are nourishing, comforting and proudly South African.

Pap Cakes and Portabellinis

Recipe courtesy of SAMFA, The South African Mushroom Farmers’ Association
Makes approximately 15 cakes

Ingredients

  • 180g maize meal

  • 750ml chicken stock

  • 2 Tbsp butter, divided

  • 10 spring onions, thinly sliced

  • 250g mini portabellini mushrooms, quartered

  • 125ml cream cheese

  • 3 Tbsp tahini

  • Salt and pepper

  • 1 to 2 Tbsp za’atar

  • Clarified butter or ghee for frying

Method

  1. Bring stock to a simmer and whisk in maize meal, cook for 10 minutes until thick and smooth.

  2. Stir in butter and spring onions, season well and spread into a shallow tray.

  3. Refrigerate for at least 4 hours or overnight until firm.

  4. Cut into rounds.

  5. Pan fry pap cakes in ghee until crisp and golden.

  6. Sauté mushrooms and spring onions in butter, season lightly.

  7. Whisk cream cheese and tahini with a pinch of salt.

  8. Spread the sauce onto the pap cakes, top with mushrooms and sprinkle with za’atar.

Serve immediately and enjoy warm and comforting goodness

Mushrooms prove that nutritious eating can be flavourful, satisfying and proudly local.

Here is to delicious choices that nourish us, one plate at a time!

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