Posts Tagged ‘Nutrition’

Mushroom Varieties Offer Different Health Benefits

DYK: Different mushroom varieties offer different health benefits. Read on to learn more!

While it’s easy to decipher between shapes and colors, it’s not as easy to see the nutritional differences between mushrooms. Mushrooms are a nutrient powerhouse with each type offering beneficial nutrients such as vitamin D, selenium and B vitamins.

Health Benefits of Mushroom Varieties

This March, during National Nutrition Month,“Put Your Best Fork Forward” and dive deeper into the leading health benefits[1] behind four common mushroom varieties.

Low-Calorie

Opt for white buttons: Boasting just 18.5 calories per serving[2], white button mushrooms contain the lowest calories of all mushroom varieties. Additionally, white buttons provide 15 percent of the daily recommended intake of the vitamin B3, niacin. Niacin may promote healthy skin and digestive health.

Bone Health

Say hello to shiitakes: One serving of shiitake mushrooms is an excellent source of copper, offering 40 percent of the recommended daily intake. Copper helps keep bones and nerves healthy.

Immunity

Choose cremini: One serving of cremini mushrooms is an excellent source of selenium, containing 31 percent of the recommended daily intake. Selenium may help the immune system function properly.

Vitamin D

Make room for maitake: One serving of maitake mushrooms contains a whopping 236 percent of the daily recommended intake of vitamin D. Vitamin D may help build and maintain strong bones by helping the body absorb calcium. Additionally, it may support cell growth, neuromuscular and immune function, and help reduce inflammation.

[1] Mushroom Varieties Chart and Nutrition by Varieties

[2] Average serving size is 4-5 mushrooms.

Mushrooms: A Vitamin D Powerhouse in the Produce Aisle

 

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With vitamin D containing so many health benefits, it’s no surprise that we’re always on the hunt for easy ways to increase our intake without basking in the sun. Fortunately, there’s an easy (and delicious!) way to get the recommended daily amount.

While few foods naturally contain vitamin D, mushrooms are unique for being one of the only sources in the produce aisle.1 All mushrooms contain vitamin D, but did you know that growers can increase the amount by exposing them to ultraviolet light? Thanks to ergosterol – a sterol found in cell membranes of fungi, mushrooms are able to convert ultraviolet light into vitamin D.2

Retailers are now offering a variety of light-exposed mushrooms, making it easier than ever to get your hands on a delicious source of vitamin D. Just one serving of vitamin D-enhanced mushrooms (about five white button mushrooms or one portabella) provides more than half of the recommended daily amount!3

For an easy and delicious summertime meal, try out our Mushroom and Pea Gazpacho Soup or Surf & Turf Shrimp Portabella Fajitas.

Mushroom Gazpacho

 

Surf & Turf Shrimp Portabella Fajitas

 

1Mushrooms A Natural Source of Vitamin D Page 1, 3rd Paragraph
2Mushrooms A Natural Source of Vitamin D Page 1, 3rd Paragraph
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Recipes to Keep Your Resolutions on Track

Recipes to Keep Your Resolutions on Track

New Year’s resolutions are in full effect. Like most of you, we are ready to take control of 2016 with a healthy and delicious meal plan. This year, the Mushroom Council would like to encourage everyone to see their resolutions through by consuming fewer calories and making informed food choices. Lucky for us, mushrooms can help!

Whether you are preparing appetizers, lunch or dinner, it’s easy to incorporate nutritious mushrooms:

  • Add mushrooms as a topping to favorites like avocado toast and seared salmon. Boosts flavor and nutrients in a matter of minutes.
  • Blend meat and mushrooms to naturally lower calories and saturated fat in classic dishes like meatloaf and fried rice. Don’t sacrifice flavor, mushrooms add umami.
  • Get creative and serve mushrooms in new ways! Stuff them with winter veggies or wrap a delicious Asian blend in buttery Boston lettuce.

How will you add mushrooms to your 2016 resolutions?

Asian Blended Lettuce WrapsAsian Lettuce Wraps
Lighten up lettuce wraps by blending half the beef with meaty tasting mushrooms.

Seared Baja Salmon Topped with MushroomsBaja Salmon with Mushrooms
Plenty of vitamin D in this highly flavorful salmon and mushroom dish.

Winter Salad Stuffed PortabellasWinter Salad Stuffed Portabella Mushrooms
Jennifer Farley from Savory Simple turns her favorite winter salad into a gourmet meal with a hearty portabella as the base.

Blended Pork Fried MushroomsPork Mushroom Fried Rice
For this Pork Mushroom Fried Rice recipe use half ground mushrooms and pork, along with flavorful Chinese inspired flavors.

Mushroom Avocado ToastsMushroom Avocado Toast
An open faced sandwich, light toasted, topped with fanned avocado, piled high with caramelized mushrooms, sprinkled with aged cheese and then finished with a few micro greens.

Blended Mushroom MeatloafMushroom Meatloaf with Mushroom Sauce
Paula from Bell’alimento shares a meatloaf recipe that guarantees a dose of mushrooms in every bite.

Lighten the Holiday Table with Mushrooms for Good Nutrition Month

From juicy, roasted turkey to candied sweet potato soufflé, the delicious dishes of the holidays make it hard to believe November is Good Nutrition Month! But celebrating doesn’t require resisting the urge to fill your bellies – adding mushrooms to those staple family dishes you love adds flavor and nutritional value that everyone around the table can be thankful for.

Mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium, yet they provide amazing umami flavor and can blend in with nearly any dish, making them the perfect addition to the holiday dinner table. Add mushrooms to grandma’s famous stuffing or mom’s one-of-a-kind turkey gravy.

Try a few of these mushroom dishes to help your family add rich flavor and nutrients to the menu this holiday season in celebration of Good Nutrition Month:

Sweet Potato Pancakes with Balsamic Maple Mushrooms – Savory sautéed mushrooms top mashed sweet potato pancakes for a delicious breakfast, brunch or dinner.

Baked Mushroom Mac ‘n’ Cheese – Good as a holiday side dish, this mac ‘N’ cheese bursts with flavor and adds vegetables to a family favorite.

Prime Rib Portabella with Pan-Fried Brussels and Pomegranate – This “meaty” portabella creates a festive mushroom entrée that is perfect for a holiday feast.

Mushroom Stuffing with Mushroom Gravy – This mushroom-packed stuffing recipe adds vegetables and bold flavors to a holiday staple.

Mushroom Breakfast Burritos

Denise from Chez Us starts the day off with a mushroom kick with these fluffy, savory mushroom breakfast burritos – featuring sautéed spinach, eggs and queso fresco.

During the week, I like to have some quick go to recipes for breakfast tucked away in my recipe box.  Not sure about you, but starting the day off with a nutritious as well as filling breakfast is the only way to get me through a busy morning.  This recipe for Mushroom Breakfast Burritos has become a go-to recipe which we have often been enjoying.

For this recipe, I used a blending method when making this it.  I have to say I am becoming a huge fan this approach when cooking with mushrooms, as it is a great way to incorporate mushrooms into meals.  As well, I imagine it would be the perfect way to get your kids to eat mushrooms without them even knowing (Lenny had no idea, he thought I crumbled up sausage).

I kept the seasoning quick and easy. In addition to the mushrooms, some yellow onion and our favorite taco seasoning, was all that was needed to give this burrito the wow factor. The great thing about the breakfast burrito is that you can take it with you, think of it as breakfast on the go. My only tip, be sure to not over stuff the tortilla with filling before wrapping it up, or it could explode on you as you are dashing out the door.

 

Mushroom Breakfast Burritos

serves 4

Ingredients:

  • 20 medium cremini mushrooms, cleaned and stems removed
  • 1 tablespoon olive oil
  • 3 tablespoons minced yellow onion
  • 2 teaspoons taco seasoning
  • 3 ounces spinach
  • 5 eggs
  • 1 tablespoon butter
  • queso fresco
  • 4 burrito sized tortillas
  • favorite salsa

Directions:

  1. Place the mushrooms into a food processor and finely chop.
  2. Heat the olive oil in a medium sized frying pan over medium heat.  Add the onion, stir and cook until soft, about 3 minutes
  3. Add the mushrooms, and cook for 5 minutes over medium low heat.
  4. Stir in the taco seasoning, then add the spinach.  Cook until lightly wilted, about 1 minute.
  5. Place the mixture into a bowl and set aside.
  6. Wipe out the frying pan.
  7. Whisk the eggs in a small bowl.
  8. Heat 1 tablespoon of butter in the frying pan that you used for cooking the mushrooms.
  9. Add the eggs, and cook until soft set.
  10. Heat the tortillas.
  11. Place a tortilla on a plate, add some of the mushroom mixture, the eggs and a sprinkle of queso fresco.
  12. Wrap up burrito style.
  13. If you are serving at home, just cut and plate, serving some salsa on the side.  If you will be    taking it with you, cut the burrito in half, wrap in some parchment paper, and eat on the go.