Setas al ajillo are great served with some of the following dishes: a green salad with slithers of white onion; some fresh bread; sliced chorizo, a plate of roasted pumpkin wedges, sliced tomatoes dressed with fruity olive oil, some boiled potatoes; and a bowl of olives.

Feeds 2-4 Prep. time: 10 min Cooking time: 10 min

45ml good quality, fruity, extra-virgin olive oil
450g oyster mushrooms, or ceps, cut up into chunks
1 small dried chilli
5 fat cloves of garlic, finely chopped
Maldon salt
1 tbsp finely chopped tarragon (optional)

Pour the olive oil into a large heavy-bottomed frying-pan or casserole pan. Heat on a low flame, add the mushrooms, chilli and garlic and season well with salt. Cook the mushrooms for 7-8 minutes. Taste a slice and if you think it tastes cooked, remove from heat, otherwise give them a few minutes longer. The cooking time will depend on the age and quality of the mushrooms you have found. When they are ready, scatter on the tarragon and pour into a deep serving plate or bowl, complete with all the garlicky juices for bread-dunking.

Nutritionist’s verdict

Tuck in. . . for energy and steady nerves

Mushrooms are so low in calories (each has just 1 or 2), that even if you add oil as with this recipe, the calories are still only 119 when served between four. Mushrooms are useful for a range of B vitamins needed for our nerves to work well and for energy to be released in our bodies. Recent research shows them to be rich in an antioxidant called L-ergothioniene, which is believed to be important for helping to keep our red blood cells and livers healthy. A serving of this dish gives almost 1mg of the mineral iron needed for concentration and which women generally need to eat more of in the UK, as well as some cholesterol-lowering fibre.

Bear in mind that If serving this dish between just two, the calories will be 238 per serving. AMANDA URSELL (www.amandaursell.com )

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