Have you been eating in a right quantity and way? Mushrooms are full of health benefits and nutrition. Mushrooms are wrongly classified under the category of vegetables. In reality, mushrooms are the member of fungi family. Recent research studies have shown that naturally grown foods like mushrooms decrease the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight. If one wants to follow a healthy diet plan, mushrooms recipes fulfill all the nutritive requirements. They are low in carbohydrates and calories. Mushrooms are rich in protein, fiber, trace minerals and vitamin B Out of 14,000 species, only 100 species are known for their medicinal applications and potential health benefits.
Health Benefits of Mushrooms
Anemia: This is a disease characterized by the deficiency of iron in the body that makes a person look pale and yellow. This leads to fatigue, headache, reduced neural functions and digestive issues. Mushrooms are rich in iron and 90% of the iron is absorbed by the digestive system.
Cancer: Mushrooms have sufficient quantities of antioxidants. As free radicals in the body is one of the major causes of tumor growth. Antioxidants help kill free radicals in the body. Selenium is also found in the mushrooms. It is responsible for detoxification of some cancer-causing compounds. Also, selenium is anti-inflammatory and decreases tumor growth factors. The vitamin D in mushrooms is known to inhibit tumor growth by regulating the growth of the cell cycle.
Immunity boosting property: Mushrooms being high in antioxidants have free radical killing property. Also, mushrooms have bioactive molecules that have antiviral and anti-inflammatory property. Few studies have shown that mushrooms increase the number of B and T lymphocytes, which are immune cells that fight pathogens and foreign cells.
Cholesterol level: Mushrooms contain lean proteins which help burn cholesterol in the body. Moreover, the enzymes and liver present in the mushrooms are also known to lower bad cholesterol.
Bone health: Calcium plays an important role in the growth and development of bone. Mushrooms are a good source of calcium and regular intake of calcium decreases the chances of developing bone diseases like osteoporosis.
Diabetes: As mushrooms are low in fats and carbohydrates with high protein content, they are ideal low energy diet for diabetic patients. They also contain insulin and enzymes that help to break down the starch in the meal. They are also known to contain certain compounds which help proper functioning of the liver, pancreas and other endocrine glands, thereby promoting the formation of insulin and its proper regulation throughout the body.
Copper content: Copper regulates and stimulates the absorption of iron from food and properly utilizes it by getting it released from primary storage spots in the body like the liver. Mushrooms also have high levels of iron, so the two work together for healthy bones and preventing anaemia.
Blood pressure: Mushrooms are high in Potassium content. Potassium is a vasodilator, releasing the tension in the smooth muscles of the blood vessels; thereby reducing the blood pressure. High blood pressure leads to many serious conditions such as myocardial infarction and strokes.
Weight loss: As we know by now that mushrooms contains lean protein and it is good for losing weight and building muscle. Due to their nutrient density, they actually rank higher than most fruits and vegetables, and some researchers say that mushrooms are one of the rare foods that people can eat as often as possible, with no side effects.
- Mushrooms are an excellent source of vitamin B and also riboflavin, niacin and pantothenic acid.
- Vitamin B plays an important role in the nervous system.
- Pantothenic acid helps with the production of hormones and also plays an important role in the nervous system.
- Riboflavin helps maintain healthy red blood cells.
- Niacin promotes healthy skin and makes sure the digestive and nervous systems function properly.
- Mushrooms are also an important source of minerals such as selenium, potassium, copper, ergothioneine.
- Beta glucans are found in several mushroom species have immune stimulating effects.
Mushroom Recipes Indian
Mushrooms are an all time favorite snack and are versatile in nature as they can be cooked in a number of forms such as appetiser, curry, soups, and salads.
- Stuffed Dhaniya, Pepper Mushrooms with Tomato Chutney
- 250 gms large button mushrooms with stem
- 2 Tbsp garlic finely chopped
- 2 Tbsp onion finely chopped
- 1/2 tsp white pepper powder
- 2 Tbsp fresh coriander
- 1/2 cup Cheddar cheese
- 1 Tbsp butter
- Salt to taste
- 1 cup tomato puree
- 1/2 onion sliced
- Salt to taste
- 1 tsp garlic
- 1 tsp ginger
- 1 tsp cloves
- Wash the mushrooms and remove the stalks.
- Core the cap with the potato scooper for the filling.
- For filling, heat butter in a pan. Add garlic and onion. Saute for a minute. Add salt and pepper powder.
- Remove from fire.
- Cool and add grated cheese and chopped coriander.
- Stuff the mixture in the mushroom caps and bake in oven at 220۬۫c for 4 minutes.
For Chutney: In a pan add all ingredients stated above and let it simmer till the sauce is thick in consistency and strain.
2. Fresh Mushroom and Parsley Salad:
- 1 pound large button mushrooms, trimmed, cleaned and thinly sliced
- 1/3 cup chopped fresh flat-leaf parsley
- 1/4 cup extra-virgin olive oil
- 1/4 cup fresh lemon juice
- Kosher salt and freshly ground black pepper
- 2 -ounce piece Parmesan
- In a medium salad bowl, mix together the mushrooms and parsley.
- In a small bowl, whisk together the oil and lemon juice until smooth.
- Season with salt and pepper to taste.
- Add the oil mixture to the salad bowl and toss until all the ingredients are coated.
- Using a vegetable peeler, shave the Parmesan on top and serve
3. Stuffed Mushrooms
- 1 lb mushroom
- 3 slices bacon, chopped fine
- 1⁄2 cup chopped onion
- 1 clove garlic, finely chopped
- 1 cup shredded mozzarella cheese
- 1⁄2 cup soft breadcrumbs
- 1⁄4 teaspoon oregano
- 1⁄4 teaspoon salt
- Remove stems from mushrooms and chop fine.
- Put bacon, stems, onion, and garlic in a frying pan and saute in small amount butter or olive oil.
- Cook until onion is soft, then drain.
- Stir in remaining ingredients.
- Stuff mushroom caps with this mixture.
- Bake on a cookie sheet at 375F degrees for 10 minutes.
4. Mushroom Grilled Cheese
- 1⁄2 lb white mushrooms or 1⁄2 lb brown button mushroom, sliced thinly
- 2 tablespoons butter
- 1 tablespoon fresh thyme or 1 tablespoon chives
- salt and pepper, to taste
- 8 slices crusted bread
- 4 slices raclette cheese (or favorite cheese) or 4 slices smoked gouda cheese (or favorite cheese)
- 2 tablespoons Dijon mustard (optional)
- butter (to grill the sandwiches)
- olive oil(to grill the sandwiches)
- Heat butter in a pan.
- Sautéed mushrooms with thyme until golden.
- Salt and pepper.
- Garnish 4 slices of bread with a slice of cheese, 1/4 of the mixture on each slice, and a little bit of mustard, if wanted.
- Cover with the remaining slices of bread.
- Heat a little bit of butter and oil in a pan.
- Grill sandwiches on each side until they are well golden and the cheese has melted.