PHOTO BY ERIN KUNKEL
The Health Benefits of Mushrooms
Unlike many beige meals, mushrooms are literally quite good for you—and in distinctive methods. When grown in sunlight or exposed to ultraviolet mild, they’re the only plant-based supply of vitamin D, which is necessary in your bones, muscle tissue, metabolism, and immunity. The white button mushrooms bought in most supermarkets are full of essential nutrients like potassium and selenium, while research suggests that shiitake, maitake, and oyster mushrooms have excessive concentrations of the cancer-fighting antioxidants glutathione and ergotheothioneine. And all mushrooms are low in calories, containing round 20 to 50 per Three-ounce serving. So whereas brightly coloured vegatables and fruits nonetheless need to be within the highlight, mushrooms definitely don’t pale as compared.
How Do You Prepare Mushrooms?
Wipe off any filth with a humid paper towel, or rinse mushrooms in a colander and gently pat them dry. Unless you’re prepping shiitakes, which have fibrous stems, depart handsome stems intact; trim or remove people who seem robust, dry, or slimy. You can slice or quarter mushrooms, or depart them entire (assume portabellas on the grill and enokis in soups).
What Can You Do With Mushrooms?
Sautéed Mushrooms: The secret to creating sautéed mushrooms which are golden-brown and never soggy? Don’t crowd them. Start by heating a bit of oil or butter in a pan over high heat, then add a handful of mushrooms. Once they’ve browned, push them to the aspect and add more handfuls separately. Continue cooking till all the mushrooms are browned and any liquid has evaporated. Add sautéed mushrooms to omelets, spoon them over polenta, or serve them as a aspect dish.
Grilled mushrooms: Thanks to their meaty texture, mushrooms are great for grilling. You can grill mushrooms with giant caps, like portabellas, entire and serve them stuffed or in a sandwich, while smaller varieties ought to be skewered in order that they don’t fall by means of the grates. Regardless of the dimensions, drizzle or brush your mushrooms with oil, sprinkle them with sea salt, and grill them a couple of inches from the coals for about 4 to seven minutes per aspect. For extra-moist mushrooms, baste them with a easy marinade made of oil, recent herbs, and salt or melted butter and soy sauce.
Mushroom burgers: You’ve in all probability had a burger topped with mushrooms. Mixing mushrooms into the patty, nevertheless, can make it extra coronary heart wholesome, lower in energy, and decrease in fat—however simply as filling. Dice half a pound of mushrooms or pulse them a couple of occasions in a food processor, then sauté them in just a little oil. Once they’ve cooled, mix them with 1 pound of ground beef, type the combination into four patties, salt each side, and grill or pan-sear the patties until they reach an inner temperature of 160°F (71°C). Serve them on whole-wheat buns or English muffins with in-season toppings like dill, quick-pickled radishes, or arugula.
More Mushroom Recipes
Hungry for more? There are so many ways to include mighty mushrooms into your meals.
Chicken Casserole with Brown Rice & Mushrooms
Mushroom Pizza with Eggs & Herbs
Steak with Mushrooms & Red Wine (Plus, Whipped Cauliflower)
This article shouldn’t be meant to substitute for knowledgeable medical recommendation. You shouldn’t use this info to diagnose or deal with a health drawback or condition. Always examine together with your physician earlier than changing your eating regimen, altering your sleep habits, taking dietary supplements, or beginning a brand new health routine.