By Dr. Ben
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.
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.
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,
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.
follows are two healthy and delicious recipes that call for white
button, Crimini, or Portobello mushrooms.
Mushroom Soup Recipe
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 taste
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.
non-dairy milk and cook over low heat for about 5 minutes, stirring
frequently; the mixture should turn somewhat creamy.
in the remaining vegetable broth, and cook for another 5 minutes,
fresh lemon juice, sea salt, and pepper just before serving.
this healthy and savory mushroom soup - it goes well with any grain
dish or whole grain bread.
you love burgers but can do without large amounts of red meat, you'll
love this recipe for thick and juicy grilled Portobello mushroom
sure to make the basil-lemon pesto sauce that accompanies this recipe
- it adds loads of tangy flavor to these awesome sandwiches.
Portobello Mushroom Sandwich Recipe
Portobello mushroom heads (caps)
Whole grain bread or crusty sandwich rolls
2 teaspoons extra virgin olive oil
Baby spinach leaves
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 oil
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.
make the Portobello burgers:
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.
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
each roll and enjoy while they're hot! These burgers go wonderfully
with a tossed green salad and balsamic vinaigrette dressing.
these healthy and delicious mushroom dishes and the loads of naturally
occurring antioxidants in them!
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