Nutritious and Creative Mushroom Recipes

Last Updated on July 1, 2022 by Ed Joven

Mushrooms are a delicious member of the fungi family. Eating mushrooms provides several health benefits and it goes well with a range of foods.

Many of the different compounds in mushrooms have been present in the human diet for so long that our bodies have come to rely on them, which may explain why they are so beneficial to humans. Mushrooms are nutrient-dense and, therefore, one of the world’s healthiest foods.

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Health Benefits of Mushrooms

Anti-Inflammatory Effects

Mushrooms contain high quantities of antioxidants, despite their dull white or brown colour. Generally speaking, they contain just as much, if not more, antioxidants as more colourful fruits and vegetables. White button mushrooms are, for example, an inexpensive and simple food that has a higher antioxidant capacity than tomatoes, zucchinis, pumpkins, carrots, or green beans.

Beneficial to the Immune System

Mushrooms have long been considered an immune-enhancing food. They have both stimulating and regulating effects on the immune system. Additionally, they provide prebiotics, which are beneficial for the immune system, as they strengthen the gut.

It Protects the Brain and Improves Memory

Ergothioneine and glutathione, two powerful antioxidants, are found in mushrooms. These compounds can protect against free radicals, and may help prevent neurodegenerative diseases. Compared to white button mushrooms, porcini mushrooms have the highest concentration of these antioxidants..

Reduces the Risk of Some Cancer and Aids Treatment

Many studies have shown that mushrooms can stimulate the immune system and help prevent the growth of tumours in cancer patients. Researchers have discovered an association between mushroom consumption and a lower risk of prostate cancer.

Beneficial to Your Stomach and Digestive System

Mushrooms are both probiotics and prebiotics (providing food for probiotics), which can help to maintain a healthy balance and growth of your microbiota. The microbiome is crucial to health, so they regulate and improve it. Researchers have discovered that gut microbes play an important role in controlling many diseases, including non-alcoholic fatty liver disease, pneumococcal pneumonia, gut issues, cardiovascular disease, diabetes, and possibly even neurodegenerative disorders.

5 Healthy Mushroom Recipes You Should Try

#1: White Mushrooms and Rainbow Salad

Rainbow Salad is a colourful and appetizing salad that blends crisp, vivid vegetables with a variety of simple, fresh flavours. The greatest rainbow salad has both fresh and cooked vegetables.

INGREDIENTS

9 oz of baby spinach
8 oz of sliced white mushrooms
6 oz of orange bell pepper chopped
6 oz of grape tomatoes halved
6 oz of corn kernels
6 oz of blue cheese crumbles
1 avocado sliced
6 oz of red onion sliced
6 oz of blueberries

Salad Dressing:

1/2 cup olive oil
2 tbsp rice vinegar
1 lemon juiced
4 tbsp honey
4 tbsp dijon mustard
1/2 tsp sea salt
Salt and pepper to taste

INSTRUCTIONS

Start with a base of baby spinach.
The ingredients may be arranged as follows (making a rainbow): grape tomatoes, bell peppers, corn, mushrooms, blue cheese, avocado, red onions, and blueberries.
The salad dressing is made by whisking together all the ingredients. Before serving, pour it over the salad.

#2: Smoothie with Peanut Butter, Chocolate, Banana, and Mushrooms

If you want something cold, another wonderful alternative is to include the adaptogenic mushroom powder into almost any smoothie. This smoothie is dairy-free and naturally sweetened, with an ice-cream-like texture. To prepare, boil all of the mushroom powder in water to dissolve the mushrooms and let the flavours soak.

INGREDIENTS

½ tsp of lion’s mane powder
½ tsp of chaga powder
½ tsp of cordyceps powder
1 scoop of your preferred chocolate protein powder
1 frozen banana
1 tbsp of peanut butter
1 cup of boiling water

INSTRUCTIONS

To start, prepare by boiling all the mushroom powder in water until it dissolves.
You should then refrigerate the tea.
Blend the chilled tea with all other ingredients once it is chilled.
Grab a straw and drink up!
If you already make smoothies and know what makes them tasty, just replace the milk or water in the smoothie with mushroom tea instead of the usual liquid.
In addition to nuts, spices, and whatever else you have on hand, everything goes if you think it sounds good.
Imagine what you can do with the endless possibilities!

#3: Mushrooms Sautéed on Avocado Toast

Place the sautéed mushrooms on top of the creamy sliced avocado that has been warmed to perfection on a crisp piece of bread. This dish is very simple because it only calls for a few components that are easy to put together.

INGREDIENTS

2 tbsp butter
1 tbsp olive oil
8 oz Monterey Mushrooms®, sliced (Whites or Baby Bellas)*
1/2 tsp dried thyme
1 shallot or onion, diced
2 garlic cloves, minced
Salt and pepper to taste
1 avocado
2 slices of whole-grain bread

INSTRUCTIONS

Sauté the mushrooms.
Melt the butter and olive oil in a medium saucepan.
Place the mushrooms into the pan, but don’t overcrowd the pan, or they may become soggy.
Cook the mushrooms until they are covered in butter, then stir them for 5 minutes.
Then, add the chopped onion and thyme. Keep stirring for another 5 minutes.
Garlic, salt, and pepper can be added to taste.
Let them cook for another 5 minutes.

Avocado Toast

Place avocado slices on toast.
Make it smooth by smashing with a fork.
Add mushrooms. Depending on your taste, add salt and pepper.

#4: Mushroom Burger With Mozzarella

To make a satisfying yet healthy meal, all you need is a vegetable that can play the role of a burger patty. The surprising reality about veggie burgers is that they provide little to no protection against the assault of calories and salt that meat burgers provide.

INGREDIENTS

2 tbsp mayonnaise
Juice of 1⁄2 lemon
1⁄4 cup finely chopped roasted red peppers
1 clove garlic, minced
4 large portobello caps, stems removed
1 tbsp olive oil
1 tbsp balsamic vinegar
1 tsp dried Italian seasoning
Salt and black pepper to taste
1⁄2 cup shredded mozzarella
4 slices red onion
4 potato rolls or whole-grain buns
A few handfuls of mixed greens, arugula, or other lettuce

INSTRUCTIONS (serves 4)

Fire up the grill or the grill pan.
Combine the garlic, red peppers, lemon juice, and mayonnaise. Purée in a food processor for a uniformly red mayo.
Olive oil, vinegar, Italian seasoning, and salt and pepper should be rubbed into the mushrooms.
Top side down, grill for 2 to 3 minutes, flip, and add the cheese immediately.
Let the cheese melt and the mushrooms cook for an additional 2 to 3 minutes. Meanwhile, grill the onions until they are browned, and toast the buns to serve with the mushroom burger.
Place grilled onions, mushrooms, and red pepper mayo on each bun.

#5: Mushroom Rice

This is a fast and easy last-minute mushroom dish. It can be served as a side dish or as a main course, and it goes well with almost everything.

INGREDIENTS

Butter
Garlic (and more garlic)
Mushrooms
Onions
Fresh thyme
Uncooked long grain rice
Broth
Green onions
Rice and onions

INSTRUCTIONS
It’s super-simple to make. The pre-sliced mushrooms will make your life even simpler.

The first step is to cook the mushrooms in butter in a pan. It is also important to add garlic.
Afterwards, remove and set aside the mushrooms.
Fry the onions in more butter. Stir in fresh thyme, garlic, and rice.
Add some broth; any type will do, whether it is chicken, vegetable, or beef broth. Although you can use water as well, the dish won’t be as flavourful.
Scratch away all the brown bits from the bottom of the pan as you mix.
Turn heat to low, cover the pot, and bring to a simmer.
After about 15 minutes, or until the liquid has evaporated, remove from heat.
Add the green onions and mushrooms after you remove the pan from heat.
Keep covered for 10 minutes, and let stand.
With a fork, fluff rice. At this point, you may want to add more butter, which enhances the flavour.

What if I want to use brown rice?

Definitely! For 1-1/2 cup brown rice, use 2-3/4 cups of liquid, and cook it longer; about 40 minutes on the stove.

HelloFresh offers healthy and creative mushroom meals and recipes. There will be no more visits to the grocery store and no more waiting for takeaway. We have everything you need to make delicious and healthy meal plans, including fresh recipes, and can bring them right to your door!

Enjoy the Numerous Health Benefits of Delicious Mushrooms

Eating mushrooms has many nutritional advantages. They are fat-free, sodium-free, calorie-free, and cholesterol-free. They may be prepared in a variety of ways, and paired with a wide range of ingredients. Consuming antioxidant-rich foods regularly might help your body combat free radical damage, which is linked to ageing, cancer, and heart disease.

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