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Benefits of Mushroom Nutrition healthy recipes to include diet 2022

Benefits of Mushroom Nutrition healthy recipes to include diet 2022

Benefits of Mushroom Nutrition healthy recipes to include diet 2022

A mushroom or toadstool is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground, on soil, or on its food source

Mushrooms are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin. A mushroom or toadstool is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground, on soil, or on its food source.

Benefits of the mushroom and healthy recipes to include it in our diet

It is a low-calorie food with satiating properties that help you lose weight and has many uses in the kitchen.

Mushrooms ( Agaricus bisporus) belong to the fungi kingdom. Although they are sometimes considered a vegetable, the truth is that they are not because they lack chlorophyll and do not carry out photosynthesis: for these reasons, they are not vegetables but fungi. In addition, they have a soft and juicy texture, and their flavor is delightful to the palate.

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If one thing can be highlighted about these mushrooms, which range from beige to dark brown, they bring significant benefits to the diet. They are rich in minerals such as selenium (9 ugs per 100 grams), magnesium (14 mg), phosphorus (115 mg), iodine, calcium (9 mg), zinc (0.1 mg) and potassium (470 mg), vitamins A, B1, B2, B5, B9, C, D and E protein, and fiber.

“It is a low-calorie food (only 26 kcal per 100 grams of food) and has satiating properties that help you lose weight,” says Dr. 

Benefits of Mushroom Nutrition healthy recipes to include diet 2022

Margarita Ribó, nutritionist at the Margarida Ribó Nutrition and Dietetics Center and a member from Top Doctor, adds that they have “a high nutritional value” and are very rich in water, making it a prevalent ingredient in slimming diets. In addition, they have fibers that help normalize intestinal transit. “Because of its low-calorie level, it makes it a perfect food to prepare light dishes that in turn give us a lot of energy,” she warns.

How to know if a mushroom is bad

The first thing to do is see if the mushroom has spots: if you see darker areas than others, the mushroom cannot be eaten. The nutritionist Ribó says that another way to know if the mushrooms are in poor condition is to smell them. “If you notice that their smell is more sour, similar to the aroma of ammonia, it means that they have rotted and are not suitable for consumption. The mushrooms must give off the smell of earth, a natural and fresh smell; otherwise, avoid eating them », she says.

Eating mushrooms in poor condition can cause gastrointestinal problems and, in some instances, more serious poisoning; therefore, it is essential to ensure that they are in good condition. “Mushrooms in poor condition can also be detected when you see that they have dried out or are very wrinkled after buying them,” continues the expert. 

Finally, another trick to avoid consuming mushrooms in poor condition is examining the capsule’s bottom. As Margarita Ribó explains, if it is detected that a part is dark, it means that the putrefaction process has begun and, therefore, they must be thrown away: “When you look at the cap of the mushroom, and you see that a white layer of dense texture is a clear sign that it is in poor condition, “he concludes.

Benefits of Mushroom Nutrition healthy recipes to include diet 2022

The mushroom in the kitchen

To begin with, you should know that mushrooms should never be stored in the vegetable drawer of the fridge, as this part of the fridge is designed to keep vegetables moist, and this is precisely what should be avoided with mushrooms.

Once we have accommodated them in another space in our fridge, we must carefully wash them with water and dry them with a paper napkin to remove excess moisture. It should never be soaked as fresh mushrooms absorb water and lose their flavor and texture,” recommends the nutritionist.

This mushroom can be consumed in many ways: raw in salads, sautéed with a bit of olive oil and a touch of parsley, steamed, grilled, in tortillas, in soups, in creams, as a garnish, or as a filling for stews. Of fish and meat mixed in pasta or rice dishes or as a complement to other vegetables or greens, Mushrooms have multiple beneficial actions: nutritional, diuretic, antioxidant, anti anemic, and immunostimulant.

Profits

  • They are very nutritious
  • They have natural antioxidant properties
  • lower cholesterol
  • They improve systemic oxygenation
  • They have anti-cancer qualities
  • They are suitable for diabetes
  • regulate blood pressure
  • They are excellent for pregnant women
  • They stimulate brain function
  • They strengthen the immune system
  • They promote bone health
  • They help regulate appetite and control weight
Benefits of Mushroom Nutrition healthy recipes to include diet 2022
Benefits of Mushroom Nutrition healthy recipes to include diet 2022

The consumption of mushrooms is a very healthy activity for a healthy and balanced diet that provides multiple benefits for the body.

Contraindications

Dr. Margarita Ribó explains that most fungi have a great capacity to absorb toxins, heavy metals, and radioactivity: “For this reason, we must be careful when acquiring them and find out where they have been cultivated so that we can guarantee the least amount of agents.” harmful

Despite the multiple benefits of mushrooms, the expert warns that many of them may be loaded with toxins, especially if they are wild mushrooms, so “one of the contraindications of mushrooms is that they can produce a poisoning or can trigger other health problems. “It is better not to consume them if it is suspected that they may be in poor condition.”

TOP INDEX

  • one. Zucchini lasagna with mushrooms and cheese
  • two. XL mushrooms stuffed with textured soy and edamame sauce
  • 3. Mushroom and goat cheese pancakes
  • Four. gratin mushrooms
  • 5. Mushrooms and clams in Valencian lemon sauce
  • 6. Pumpkin and mushroom risotto
  • 7. Macaroni with mushroom, shrimp, and cherry sauce

Zucchini lasagna with mushrooms and cheese

  • Zucchini lasagna with mushrooms and cheese.
  • – 1 kg of courgettes
  • – 500 grams of mushrooms cut into slices
  • – 200 grams of chopped onion
  • – 200 grams of cheese spread
  • – 200 grams of crushed tomato
  • – 2 tablespoons of extra virgin olive oil
  • – Salt to taste
  • – Sliced ​​cheese (optional)
Benefits of Mushroom Nutrition healthy recipes to include diet 2022
Benefits of Mushroom Nutrition healthy recipes to include diet 2022

Cut the courgettes into slices and mix them with a tablespoon of oil and salt. Bake at 200ºC for about 20-30 minutes.

Meanwhile, heat the remaining oil in a non-stick frying pan, poach the onion, and then add the mushrooms. We cook until they are done.

Add the tomato and cook until thickened. Then add the spreadable cheese and stir to amalgamate. Salt to taste and cook over medium-low heat until the desired thickness of the sauce is obtained

Assemble the lasagna with the slices of baked zucchini and the sauce. We bake it for about 20 minutes at 180ºC. If you want, at the end of baking, add a few slices of cheese on top and continue baking until melted.

XL mushrooms stuffed with textured soy and edamame sauce.

The mushrooms to the micro less than 5 minutes

Sauté textured soybeans with vegetables (as many as you want) in the pan, filled the mushrooms, and added a teaspoon of edamame sauce, some seeds, and little chopped chives. Finish cooking in the microwave.

Mushroom and goat cheese pancakes

  • Mushroom and goat cheese galettes.
  • – 1 egg
  • – 100 ml milk
  • – 100 ml extra virgin olive oil
  • – 1 teaspoon of yeast
  • – ½ tablespoon of salt
  • – 2 glasses of wholemeal spelled flour
  • Ingredients for the filling :
  • – 1 medium leek
  • – 1 large onion
  • – 14 medium mushrooms
  • – 1 clove of garlic
  • – 4 tablespoons of cream cheese
  • – Goat cheese (roll)
  • – Extra virgin olive oil (EVOO)
  • – Salt and pepper to taste
Benefits of Mushroom Nutrition healthy recipes to include diet 2022

Mix the dry ingredients on one side (yeast, salt, and wholemeal flour) and wet ingredients on the other (egg, milk, and EVOO). Combine and knead for 5 minutes. After that, let it rest for 30 minutes covered.

Meanwhile, peel and cut the garlic, onion, leek, and mushrooms (reserve two sliced ​​mushrooms for decoration)—Brown the garlic over medium-low heat in a pan with a little EVOO. Then add the onion and leek. Poach over low heat and add the mushrooms, salt, and pepper after 8 minutes. Let cook for 15 minutes. After that time, add the spreadable cheese and leave another 5 minutes. Reserve.

Work the dough: stretch, divide into two parts, and put on parchment paper. Spread the filling on each one and add goat cheese roll and mushroom slices. Shape the edges, and with the oven preheated to 200ºC, leave for 15-20 minutes. After that, let it cool down a bit.

gratin mushrooms

  • Gratin mushrooms.
  • – Mushrooms
  • – Curly goat cheese
  • – Salt and pepper
  • We remove the tails of the mushrooms and season with salt and pepper.
  • Put on a tray in the oven at 190 ° C for 15 minutes.
  • We take them out, fill them with curly goat cheese, and put them in the oven off to melt the cheese.

Mushrooms and clams in Valencian lemon sauce

  • Mushrooms and clams in Valencian lemon sauce.
  • – Clams (optional: with shell/without shell)
  • – Mushrooms cut into slices
  • – Optional: chickpeas
  • – Love to spread the pan a little
  • For the lemon sauce :
  • – Juice of one lemon
  • – A bit of lemon peel
  • – 2 garlic cloves, minced
  • – EVOO
  • – Salt
  • – Parsley (optional)
Benefits of Mushroom Nutrition healthy recipes to include diet 2022
Benefits of Mushroom Nutrition healthy recipes to include diet 2022

We put the clams and the mushrooms in the pan; meanwhile, we prepare the sauce, I prepare it in the mortar. When the clams and mushrooms are golden browns, add the lemon sauce. We leave it poaching a little more and serve. )Typical dish in Valencia).

Pumpkin and mushroom risotto

  • Pumpkin and mushroom risotto.
  • – 1 and 1/2 cup of brown rice
  • – 1/2 onion
  • – 1 or 2 cloves of garlic
  • – 1/2 green bell pepper
  • – 100 grams of pumpkin
  • – 1/2 cup soy drink
  • – 4 mushrooms
  • – 1 teaspoon turmeric
  • – Peppers
  • – pepper
  • – Salt to taste
  • – EVOO

In a low saucepan or frying pan, put two tablespoons of extra virgin olive oil, the onion, the garlic, and the green pepper, finely chopped.

When it is done, add the pumpkin cut into not very large pieces, fry for a few minutes, and add the brown rice, turmeric, and a little paprika. Stir well, add water, and season with salt.

Cook for about 30 minutes, and when there is almost no water, add the chopped mushrooms and the soy drink and stir and leave until the rice is done cooking.

Benefits of Mushroom Nutrition healthy recipes to include diet 2022
Benefits of Mushroom Nutrition healthy recipes to include diet 2022

Macaroni with mushroom, shrimp, and cherry sauce

  • Macaroni with mushroom, shrimp, and cherry sauce
  • – Whole wheat macaroni
  • – Mushrooms
  • – Prawns
  • – cherry tomatoes
  • – grated mozzarella cheese
  • – onion
  • – Garlic

For the sauce, fry the onion and garlic in extra virgin olive oil, add the mushrooms cut into pieces, fry until they reduce.

Add the peeled and cut prawns. Reduce the sauce, add the cherry tomatoes, and add a fumé made with the shells and heads of the prawns when they are fried.

Allow to cook over low heat and reduce a little to not dry.

Benefits of Mushroom Nutrition healthy recipes to include diet 2022
Benefits of Mushroom Nutrition healthy recipes to include diet 2022

Is Mushroom a protein or carb?

What are the nutritional benefits of mushrooms? Mushrooms are a low-carb, practically no-fat food with some protein. One serving is about a cup raw (a fist-sized amount) or 1/2 cup cooked. Though they’re small and light in calories—one serving only has about 15—they’re mighty in other ways.

Why are mushroom not good for health?

Wild mushrooms can make a tasty dish, but the toxins in some mushrooms can trigger fatal health issues. Some wild mushrooms also contain high levels of heavy metals and other harmful chemicals. To avoid these dangers, only consume mushrooms from a reliable source.

Is mushroom considered a superfood?

Mushrooms don’t just taste nice. They also pack a nutritional punch as they are loaded with vitamins, promote a healthy immune system and boost your bone health. That’s why they are considered as a superfood.

Is Mushroom good for weight loss?

High in antioxidants, mushrooms are also known to have cancer-fighting properties. Providing protein and fiber, mushrooms have also been found to be beneficial for weight loss. … One of the key health benefits that separate mushrooms from most other produce is that they can help to increase vitamin D levels.

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Last update on 2022-09-30 / Affiliate links / Images from Amazon Product Advertising API

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