2 Delicious Vegan Mushroom Recipes - And 5 Reasons to Try Them!
Today’s NB is all about the humble white button mushroom… Easy to get, not too expensive yet still packed with health benefits!
Check out the 5 reasons you should include these fungi in your life, and then try them in our 2 featured recipes.
When it comes to culinary versatility and potential health benefits, white button mushrooms (Agaricus bisporus) stand out as an accessible and nutritious ingredient. These unassuming mushrooms may not grab the spotlight like their exotic counterparts, but they pack a punch in both taste and well-being.
In this article, we delve into the specific health benefits that white button mushrooms offer, backed by scientific evidence, and provide you with two delectable, summery recipes that celebrate these humble fungi.
1. Immune System Support:
White button mushrooms contain beta-glucans, which are a type of dietary fiber that have been shown to support immune function.
A study published in the Journal of the American College of Nutrition found that beta-glucans derived from mushrooms can enhance immune response by stimulating the activity of certain immune cells.
Consuming white button mushrooms can provide a natural boost to your immune system and help keep you healthy.
2. Antioxidant Properties:
White button mushrooms are rich in antioxidants, such as ergothioneine and selenium, which can help protect the body against oxidative stress and reduce inflammation.
A study published in Food Chemistry demonstrated the potent antioxidant activity of white button mushrooms, suggesting their potential role in preventing chronic diseases associated with oxidative damage.
3. Weight Management:
Incorporating white button mushrooms into a weight management plan can be beneficial due to their low-calorie content and high water and fiber content.
A randomized clinical trial published in Appetite showed that participants who substituted meat with mushrooms in their meals experienced greater satiety and consumed fewer calories overall.
White button mushrooms can be a satisfying and nutritious addition to meals while helping to manage calorie intake.
4. Cardiovascular Health:
Research suggests that consuming white button mushrooms may have positive effects on cardiovascular health.
A study published in the Journal of Nutrition demonstrated that white button mushroom intake was associated with improved lipid profiles, including reduced levels of total cholesterol and triglycerides.
These findings suggest that incorporating white button mushrooms into a heart-healthy diet may support cardiovascular well-being.
5. Vitamin D Synthesis:
White button mushrooms can be an excellent natural source of vitamin D. When exposed to ultraviolet (UV) light, white button mushrooms can naturally synthesize vitamin D2, just like humans.
A study published in the Journal of Agricultural and Food Chemistry found that exposing white button mushrooms to UV light significantly increased their vitamin D2 content.
Incorporating UV-treated white button mushrooms into the diet can provide a plant-based source of vitamin D.
Wowza! Mushrooms really are a wonder… And these benefits are just for the humble button mushroom you can find almost anywhere!
There is so much research on the thousands of other mushrooms that give true, healing benefits.
Before we get to our 2 delicious recipes, maybe take a minute to check out the FR-EEE screening of FANTASTIC FUNGI!
A must-see from our friends at Food Revolution Network. [And don’t tell anyone, but when you sign up to watch, you get 20 of their mushroom recipes as well!]
Now here are OUR 2 recipes featuring button mushrooms!
Grilled Mushroom Skewers with Lemon-Herb Marinade
Ingredients:
16-20 white button mushrooms, cleaned and stems removed
2 tablespoons olive oil
Juice of 1 lemon
2 cloves garlic, minced
1 tablespoon fresh parsley, chopped
1 tablespoon fresh thyme leaves
Salt and pepper to taste
Wooden skewers, soaked in water for 30 minutes
Instructions:
1. In a bowl, whisk together the olive oil, lemon juice, minced garlic, parsley, thyme, salt, and pepper to make the marinade.
2. Add the mushrooms to the marinade and toss gently to coat. Let them marinate for about 15-20 minutes.
3. Preheat the grill to medium-high heat.
4. Thread the mushrooms onto the skewers, leaving a small gap between each one.
5. Grill the mushroom skewers for about 6-8 minutes, turning occasionally, until they are lightly charred and tender.
6. Remove from the grill and serve as a flavorful vegan appetizer or side dish.
NUTRITIONAL INFO
Note: The nutritional information provided is approximate and can vary based on specific ingredients used and serving sizes.
Serving Size: 1 skewer (4 mushrooms)
Calories: Approximately 70 calories
Total Fat: Approximately 5g
Saturated Fat: Approximately 0.7g
Carbohydrates: Approximately 5g
Fiber: Approximately 1.5g
Protein: Approximately 2g
Mushroom and Avocado Summer Salad
Ingredients:
8-10 white button mushrooms, thinly sliced
2 ripe avocados, diced
1 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
Juice of 1 lime
2 tablespoons olive oil
2 tablespoons fresh cilantro, chopped
Salt and pepper to taste
Mixed salad greens
Instructions:
1. In a large bowl, combine the sliced mushrooms, diced avocados, cherry tomatoes, and red onion.
2. In a small bowl, whisk together the lime juice, olive oil, chopped cilantro, salt, and pepper to make the dressing.
3. Pour the dressing over the mushroom and avocado mixture and toss gently to coat.
4. Place a bed of mixed salad greens on individual serving plates or a large platter.
5. Spoon the mushroom and avocado salad on top of the greens.
6. Serve immediately as a refreshing vegan salad, perfect for a summer lunch or dinner.
NUTRITIONAL INFO
Note: The nutritional information provided is approximate and can vary based on specific ingredients used and serving sizes.
Serving Size: 1 serving
Calories: Approximately 250 calories
Total Fat: Approximately 21g
Saturated Fat: Approximately 3g
Carbohydrates: Approximately 16g
Fiber: Approximately 9g
Protein: Approximately 4g
Enjoy these vegan recipes featuring white button mushrooms for a delicious and healthy summertime meal!
P.S. These are 2 new VegHealth recipes which we think you’ll love… But when you register to watch the amazing movie Fantastic Fungi, you’ll also get 20 mushroom recipes by our friends at Food Revolution Network.
