MUSHROOMS could help you stave off colds and sniffles, according to research carried out at Tufts University in Massachusetts. They believe that a diet of mushrooms is good for the immune system and leading UK dietician Dr Sarah Schenker agrees.

“Strong immunity depends on adequate intake of nutrients many of which are provided in good amounts by mushrooms,” she says.

“They should be an important component of a healthy and varied diet this winter.”

To help you shoehorn mushrooms into your meals, Sarah has devised these three delicious recipes that are full of goodness.

Prawn, Mushroom & Spinach Curry (Serves 4)

• 2tbsp vegetable oil

• 100g button mushroom

• 250g open cup mushrooms

• 1 onion, chopped

• 1 clove garlic, crushed

• 2.5cm piece root ginger, peeled and grated 3tbsp medium curry paste

• 225g sweet potatoes, peeled and diced 1 can chick peas, drained

• 300ml vegetable stock

• 225g raw tiger prawns, thawed if frozen

• 225g fresh leaf spinach

• salt and ground black pepper

• brown rice to serve

Heat the oil in a large pan, or wok, add the mushrooms and sauté over a high heat for 4-5mins or until nicely golden. Transfer to a plate and set aside.

Add the onions to the pan and sauté for 5mins. Stir in the garlic, ginger, curry paste, sweet potatoes, chick peas and stock. Bring to the boil and simmer for 15mins or until the potatoes are tender.

Stir in the mushrooms, prawns and spinach and simmer uncovered for 5mins or until the prawns have turned pink. Adjust the seasoning to taste. Serve hot with brown rice.