Make meal-time magic with mushrooms
By Mercedes Kay Gold, CNP, CPT
There are about 10,000 kinds of edible mushrooms. Mushrooms may be found in the vegetable aisle, but technically they are a fungus, and provide a whole lot of whole-istic body benefits.
Yes, there are mega mushrooms to choose from, but the majority of us eat the same one’s meal after meal. Cremini, portabella and white mushroom are mainstream mealtime fungi favorites. Go ahead step out of your comfort zone! Embrace the new and expand the mushroom menu magic.
Mushrooms are extremely low in calories. A serving is one cup, and contains about 15 calories, 2 grams of plant protein and 1 gram of fabulous fiber. They contain vital vitamins and minerals to support overall health, according to a 2014 study – Mushrooms: biologically distinct and nutritionally unique – published in Nutrition Today. Mushrooms also contain polysaccharides and sterols, linked to preventing a wide range of diseases. Top nutrients include trace mineral selenium, the reason behind eating a Brazil nut a day. This super mineral is lost due to modern over farming. From helping form red blood cells to energy production, mushrooms provide the family of B vitamins. Power of potassium is essential and often listed as under-consumed by the masses. Eating a mountain of mushrooms provides potassium, an extraordinary electrolyte linked to regulating blood pressure. Zinc, the ultimate immunity booster is another rad reason to fall in love with fungi. It’s super stocked with vital D, a bone health helper and muscle maintainer. D is also linked to happiness, literally sunshine in a bottle and some mushrooms may be labelled “UV Treated.” Mushrooms grown with ultraviolet light contain ergosterol, which turns into vitamin D. Good news! There’s no need to supplement D that day. Fast fact my friends; slice a portabella or a few small white mushrooms, and leave them in the sunshine for at least 15 minutes and reap the rewards.
Boost brain health with mushrooms. In one study, participants 60 years old and up who ate more than two cups of mushrooms weekly had a lower risk of developing mild cognitive impairment. Mushrooms may be a superfood, showing promise as protection against Alzheimer’s and Parkinson’s disease.
Nutrient packed and a versatile culinary favorite, mushrooms are here to stay! The timeless trio is top-notch, but try a new variety. Oyster has a meaty texture and perfect for plant-based people. Chop, season and fry, swapping out ground meat in tacos, Bolognese sauce and even Sheppard’s pie. Enoki meat rolls, a Japanese favorite, are an easy yet amazing meal showcasing the one-of-a-kind long, thin white enoki mushroom.
Mushrooms are Mother Nature’s medicine. Supplement stores are stocked with tinctures, teas, coffee replacements, dried, capsules, and even sprays. There’s growing evidence linking Lion’s Mane, Reishi, Turkey Tail, Chaga and a slew of others to arthritis, immunity, cancer diabetes, cancer and cognitive support.
Ontario is home to some fabulous foraging. There are hundreds of edible species and foraging is a fun way to spend time in nature. Keep your eye out for apricot jelly mushroom, black morel, chanterelles and chicken of the woods to name a few. Keep in mind there are tons on poisonous ones too and no simple test to determine if it’s safe to eat. Do your homework! Ignore the mushroom myths. Brightly colored mushrooms are not a warning, indicating poisonous. Take a course or buy a book and be 100 per cent sure before you start to sauté! Also, foraging any fungal species is prohibited in provincial parks throughout Ontario.
Mushrooms are an easy add-in to stir-fry’s, top a pizza or simply stuff with herb goat cheese for a savory appetizer!
Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com
Photo credit: © Jirkaejc via Canva.com
