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A commonly eaten mushroom is the white mushroom. In 100 grams, these provide 22 calories and are composed of 92% water, 3% carbohydrates, 3% protein and 0.3% fat.
They contain high levels of riboflavin, niacin, and pantothenic acid, with lower moderate content of phosphorus.
Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. In a 100 g (3.5 oz) serving providing only 23 calories. It is a rich source of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. Spinach is a good source of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber.
Points to remember:
1. Make sure most of the moisture from spinach and mushroom
are evaporated.
2. Toast the bread until crisp otherwise they go soggy.
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