Healthy Mushroom Recipes:
Healthy Mushroom Recipes
By Dr. Ben Kim
DrBenKim.comIn Japan, expensive varieties of mushroom like maitake and matsutake have long been thought to contain more health-promoting nutrients than the humble white mushroom. A new study, conducted by a government research institution in France, indicates that the white button mushroom (Agaricus bisporus) has at least as much antioxidant power as more expensive varieties like maitake and matsutake.
White button mushrooms are the youngest form of Agaricus bisporus. If left to grow, white button mushrooms turn into Crimini mushrooms. When Crimini mushrooms are left to grow another 2-3 days, they turn into Portobello mushrooms.
White button, Crimini, and Portobello mushrooms are naturally rich in the entire spectrum of B vitamins, except vitamin B-12. They are also rich in a number of minerals, including selenium, copper, potassium, and phosphorus.
The many naturally occurring antioxidants found in white button, Crimini, and Portobello mushrooms make them excellent food choices for promoting optimal immune system strength and preventing age-related degeneration, particularly neural degeneration related to cognitive decline.
What follows are two healthy and delicious recipes that call for white button, Crimini, or Portobello mushrooms.
Hungarian Mushroom Soup Recipe
Serves 4
Ingredients:
4 cups white or Crimini mushrooms, sliced
2 large yellow onions, thinly sliced
2 1/2 cups vegetable broth
1 cup of your favorite non-dairy milk
2 tablespoons extra-virgin olive oil
1 tablespoon soy sauce or tamari
2 teaspoons fresh lemon juice
2 teaspoons dried dill weed
Sea salt and pepper, to tasteDirections:
Heat extra-virgin olive oil in a medium saucepan over low to medium heat. Sauté onions for a few minutes, or just until they start to turn translucent. Add mushrooms, 1/2 cup of vegetable broth, soy sauce (or tamari), and dill. Give ingredients a good stir, then cover and simmer for about 15 minutes.
Add non-dairy milk and cook over low heat for about 5 minutes, stirring frequently; the mixture should turn somewhat creamy.
Stir in the remaining vegetable broth, and cook for another 5 minutes, stirring frequently.
Add fresh lemon juice, sea salt, and pepper just before serving.
Enjoy this healthy and savory mushroom soup - it goes well with any grain dish or whole grain bread.
***
If you love burgers but can do without large amounts of red meat, you'll love this recipe for thick and juicy grilled Portobello mushroom sandwiches.
Be sure to make the basil-lemon pesto sauce that accompanies this recipe - it adds loads of tangy flavor to these awesome sandwiches.
Grilled Portobello Mushroom Sandwich Recipe
Serves 4
Ingredients:
4 large Portobello mushroom heads (caps)
Whole grain bread or crusty sandwich rolls
2 teaspoons extra virgin olive oil
Baby spinach leavesIngredients for Basil-Lemon Pesto Sauce:
2 cups loosely packed fresh basil leaves
1 teaspoon fresh lemon juice
2 cloves garlic, finely chopped
Sea salt, to taste
2 tablespoons extra-virgin olive oilDirections:
To make the tangy basil-lemon pesto, combine basil, garlic, and salt in a food processor or blender and process until finely chopped. Add extra virgin olive oil and lemon juice, then process again until smooth. If you don't use all of it up with the burgers, you can keep any remaining sauce in an air-tight container in the refrigerator for up to 2 days.
To make the Portobello burgers:
Brush each mushroom on rounded underside and rim with about half a teaspoon of extra-virgin olive oil, then season with sea salt. Place the mushroom heads, gill sides down, on grill over medium-high heat. Grill for 3 minutes. Turn mushroom heads over and grill for another 3 to 4 minutes, rotating each mushroom about half a turn after 2 minutes; the goal is to have the bottoms brown nicely.
Place a grilled mushroom, gill side up, on the bottom half of your whole grain sandwich bread or roll. Fill each cap with about 3-4 teaspoons of the basil-lemon pesto, then finish by topping with baby spinach leaves.
Close each roll and enjoy while they're hot! These burgers go wonderfully with a tossed green salad and balsamic vinaigrette dressing.
Enjoy these healthy and delicious mushroom dishes and the loads of naturally occurring antioxidants in them!
Improve Your Health With Our Free E-mail Newsletter
Join thousands of people from all over the world who receive our natural health newsletter.
- 100% free. You can unsubscribe anytime.
- No spam. We respect and protect your privacy at all times.
- Valuable information that you can use to improve the quality of your health and life.
Reviews
Just a note to let you know how much I appreciate your newsletter. As a fellow health care provider (optometrist) and medical researcher, I find your distillation of the literature into lay terms to be accurate and very understandable. I really enjoyed your contribution regarding macular degeneration. Keep up the good work. - Kristine Erickson, OD, PhD, FAAO
I get a lot of e-mailed newsletters and yours is the only one I read thoroughly from top to bottom. Your advice is enlightening, educational, easy to follow and it works! Thank you so much for all that you offer. - Lisa Abramovic
Thanks for your excellent health newsletter. I look forward to it every week. Thanks for providing the best online health resource I have found. - Moorea Maguire
I'm sure as a doctor you hear your share of complaints. I just thought you'd like to know that there's at least one person in your "e-audience" that appreciates the time and effort you put into sending the emails. I really look forward to them. - Linda H., Raleigh, North Carolina
Many of my adult ESL students are Korean, and enjoy bits and pieces from your newsletter that I have shared with them. In addition to your logical approach to health, I enjoy sharing your newsletter because your English is unfailingly correct as well as easily understood. Thank you for your beautiful approach to life. - J. Zetterstrom
I thank you and your staff for such a great website. I am former National Level Bodybuilder so I know a thing or two about health and fitness. Your site is very valuable and I do my best to pass it on to friends and people I train. It is also a helpful resource in my career as a human service provider working with clients who need to recover from substance abuse. I believe a major part of recovery is getting your body and mind feeling healthy and strong. Thank you again! Great Website! - Michael Christopher, MSW
I truly appreciate your wonderful newsletter - your balanced and professional way of looking at issues is so helpful! - Erica H.
Click Here to share this page with your friends, website visitors, ezine readers, social followers and other online contacts.Disclaimer: Throughout this website, statements are made pertaining to the properties and/or functions of food and/or nutritional products. These statements have not been evaluated by the Food and Drug Administration and these materials and products are not intended to diagnose, treat, cure or prevent any disease.
Health & Beyond Online
P.O. Box 755
Earl, NC 28038-0755Contact Us
License, Terms of Use, and Privacy PolicyClick here for Other Chet Day Websites
H&B Online and Content © 1993-2009 by Chet Day
