How do you enjoy mushrooms? Is there a recipe you like to prepare or a dish you like to order when dining out? Share your thoughts in the comments below.
The first time I tasted mushrooms was in a curried chicken dish from India during a high school class on international cuisine. I’ve been hooked on Indian food ever since! Before then, fungi that grew around trees didn’t sound very appetizing. I now know that edible mushrooms have numerous nutrients and good-for-you benefits. They can be yummy, too.
“Mushrooms are low in calories—about 16 per cup—making them an ideal addition to meals,” says chef and registered dietician Jess Swift Harrell, RDN, IFNCP, a.k.a Chef Jess. “Their meaty texture can replace higher-calorie proteins, and their umami flavor (the ‘fifth taste’) adds savory depth without needing extra fat or salt.”
While mushrooms alone won’t cause you to lose weight (sorry), they are a great low-calorie food to add to meals. They are rich in protein that can help boost your metabolism.
How mushrooms can aid in weight loss and management
According to a study conducted by Johns Hopkins University, mushrooms are low in calories and fat but high in water and fiber. As such, they can potentially improve weight management and prevent and treat obesity.
“Mushrooms are high in fiber and rich in compounds that support gut health and immune function,” adds Chef Jess. “Their natural bioactive components may also help regulate blood sugar, making them a smart choice for blood sugar management.”
According to an article in the Journal of Functional Foods, the active ingredients in edible mushrooms, including soluble fiber, may help promote weight loss by slowing down digestion and acting as a natural appetite suppressant, helping to reduce food intake by increasing feelings of fullness. Soluble fiber helps the body absorb dietary fat before it is digested by forming a gel-like substance in the digestive tract that binds with fats and cholesterol, blocking them from being absorbed into the bloodstream.
Mushrooms have other health benefits
They boost the immune system. An article in WebMD reveals that mushrooms, as mentioned above, are in polysaccharides (like lentinans and other beta-glucans) plus contain selenium, protecting cells from damage. Vitamin D helps with cell growth, and B vitamins help make red blood cells—all of which boost immune system function.
They can help lower blood pressure. According to Health, mushrooms have low sodium content, and potassium helps balance out the effects of excess salt in the body, helping to reduce cardiovascular and other health problems.
They may reduce cholesterol. An article in the Journal of Obesity states that shiitake, in particular, lowers fat levels, including cholesterol and triglycerides, in the blood, which is good for preventing heart disease and stroke. According to WebMD, eritadenine inhibits an enzyme involved in producing cholesterol, and β-glucan helps prevent the intestines from absorbing cholesterol.
They have anti-cancer properties. According to Healthline, shiitake mushrooms (my favorite) and maitake mushrooms are believed to have anti-tumor properties because they contain lentinan, a polysaccharide (carbohydrate) that helps fight tumors by activating the immune system.
Tips for selecting mushrooms
Edible mushrooms are available fresh, dried, and canned.
• Dried mushrooms last longer and are therefore easier to store. Rehydrate them in boiling water and soak for 30-40 minutes before cooking.
• Canned mushrooms, while still beneficial, have a slightly lowered nutritional content. They are also salty due to the brine in which they are packed. You can remove some of the sodium by rinsing.
• Fresh mushrooms retain more nutrients and benefits. Store in the fridge and don’t wash or trim the stems until ready to cook.
If you’re new to mushrooms, start with varieties with a milder taste like white button, oyster, portobello, and cremini (also called baby bella).
Select fresh mushrooms...
• Whole rather than sliced. (They stay fresh longer.)
• With a fresh, earthy smell.
• Firm, smooth, and plump.
• Dry, but not dried out.
Don’t choose mushrooms...
• That look and feel slimy, bruised, or wrinkled.
• That smell rancid, fishy, or sour.
(Don’t forage for wild mushrooms in your backyard or from parks! No matter how good they look, some mushrooms are not edible and contain dangerous and deadly toxins.)
Ideas for Using Mushrooms
Mushrooms are often substituted for red meat without the high calories, fat, and cholesterol (think portobellos, which are a good choice for summer cookouts and parties). Just marinate in olive oil and balsamic vinegar, seasoned with herbs and spices. Cook them on the grill for 5-7 minutes per side and place them on a bun with all the fixings.
More ideas
• Sauté mushrooms of choice with greens.
• Dice mushrooms and use them in scrambled eggs or omelets.
• Add to stir-fries.
• Add to soup or to make broths.
• Use as an ingredient in salads. Raw white button and cremini mushrooms are a good choice due to their mild taste.
• Use mushroom slices instead of pepperoni or sausage on homemade pizza.
• Chop finely and use in sauces as a substitute for meat in chili, stuffed peppers, and pasta.
Fast and Easy Mushroom Pasta Sauce
Ingredients
12 ounces (20-24 medium-sized) button or cremini mushrooms
2 tablespoons olive oil
1/2 cup finely chopped onion
1 tablespoon minced garlic (two cloves)
28-ounce jar of tomato sauce
Salt, pepper, spices (such as oregano, basil, Italian seasoning) to taste
Directions
1. Finely chop or process mushrooms in a food processor*
2. Heat oil over medium heat
3. Sauté mushrooms, onion, and garlic, stirring for about 7 minutes until mushrooms are tender and browned.
4. Add tomato sauce. Add salt, pepper, and spices to taste, and simmer for 25 minutes.
Pour the sauce over your pasta of choice and enjoy.
*(I enjoy mushrooms, so I prefer to slice them, instead of chopping or processing them.)
How do you enjoy mushrooms? Is there a recipe you like to prepare or a dish you like to order when dining out? Share your thoughts in the comments below.
