Mushrooms: Adding Nutrition & Taste To Your Healthy Meals

Mushrooms are nutritious. They rank the highest among vegetables for protein content. In dried form, mushrooms have almost as much protein as veal and a significant amount of complex carbohydrates called polysaccharides.

Mushrooms are brimming with B vitamins and minerals and copper. One medium portobello mushroom supplies 21 percent of the recommended daily intake of selenium and one third your need of copper; it also has as much potassium as a medium-size banana.

What’s more, mushrooms retain their nutrients when stir-fried, grilled, or microwaved

They’re low in calories and may have antibacterial substances to help the body. Researchers estimate that if you sub mushrooms for ground meat in one meal every week, you can lose five pounds in a year.

In other words, mushrooms have the ability to add volume to a dish with few calories and nominal fat. The many varieties of mushrooms add an unmatched flavor, texture, and mouth feel from appetizer to main dish.

Beyond nutritional benefits, mushrooms go the extra mile by enhancing immune system function.

Research published recently in the Journal of Nutrition showed, in both cell cultures and animal studies, that white button mushrooms (which represent 90 percent of mushrooms consumed in the U.S.) enhance T-cell activity (the infection fighters) and promoted the production of other immune cells.

Mushrooms are also the only non-animal source of vitamin D that I know of. The USDA’s recommended daily intake of Vitamin D is 200 IU (international units), which is considered a very low estimate by numerous health experts.

All mushrooms synthesize vitamin D from natural sunlight (or even artificial light), but look at the comparison between regular button mushrooms and shiitake mushrooms:

100 grams of white button mushrooms contain an average of 18 IU of vitamin D.

The possibilities for mushrooms are truly endless. Whether you add them into soups, sauces, casseroles or pastas, make sure you sauté them first as it releases their moisture and enhances their flavor through caramelization.

Here’s one of my favorite recipes with mushrooms. I’ve been enjoying it since I was a kid and was loyal to it above all else.

* Mushroom Casserole Recipe:

Ingredients:

1/2 pound (8 ounces) brown mushrooms, cleaned and chopped
1 large onion, well chopped
3 cloves garlic, finely chopped
3 cups cooked brown rice, room temperature
2 large eggs
1 cup cottage cheese
1/2 cup sour cream
1/2 teaspoon fine grain sea salt
1/3 cup freshly grated Parmesan cheese
a bit of fresh tarragon, chopped

How To Cook:

Preheat oven to 350F degrees. Rub a medium-large baking dish with a bit of olive oil or butter and set aside. The pan I use is slightly smaller than a classic 9×13 baking dish – just grab for something in this ballpark.

In a large skillet over medium-high heat saute the mushrooms with a little bit of olive oil sprinkled with a couple pinches of salt.

Stir every minute or so until the mushrooms have released their liquid and have browned a bit. Add the onions and cook for another 4 or 5 minutes or until they are translucent.

Stir in the garlic, cook for another minute and remove from heat. Add the rice to the skillet and stir until combined.

In a medium bowl whisk together the eggs, cottage cheese, sour cream, and salt.

Combine the rice mixture and cottage cheese mixture in a large bowl, stir until well combined and then turn out into your prepared baking dish.

Sprinkle with 2/3 of the Parmesan cheese, cover with foil and place in oven for 30 minutes.

Remove foil and bake for another 20 or 30 minutes more or hot throughout and golden along the edges. Sprinkle with the chopped tarragon, and the remaining Parmesan and enjoy.

The versatility of mushrooms is just as amazing as their taste and nutrition facts.

Want to know more about mushrooms ?

Then, click here:

Mushrooms: Shining Stars Of Healthy Food | Your Organic Gardening Blog

Yours truly for great health, mind and body,

Michelle, natural health advocate

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