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Healthy Mushroom Recipes
- By Ben Kim, DC
- Published 02/17/2008
- Soups
- Unrated
Health Benefits of Mushrooms & Healthy Mushroom Recipes
In Japan, expensive varieties of mushroom like maitake and matsutake have long been thought to contain more health-promoting nutrients than the humble white mushroom. A new study, conducted by a government research institution in France, indicates that the white button mushroom (Agaricus bisporus) has at least as much antioxidant power as more expensive varieties like maitake and matsutake.
White button mushrooms are the youngest form of Agaricus bisporus. If left to grow, white button mushrooms turn into Crimini mushrooms. When Crimini mushrooms are left to grow another 2-3 days, they turn into Portobello mushrooms.
White button, Crimini, and Portobello mushrooms are naturally rich in the entire spectrum of B vitamins, except vitamin B-12. They are also rich in a number of minerals, including selenium, copper, potassium, and phosphorus.
The many naturally occurring antioxidants found in white button, Crimini, and Portobello mushrooms make them excellent food choices for promoting optimal immune system strength and preventing age-related degeneration, particularly neural degeneration related to cognitive decline.
What follows are two healthy and delicious recipes that call for white button, Crimini, or Portobello mushrooms.
Hungarian Mushroom Soup Recipe
Serves 4
Ingredients:
4 cups white or Crimini mushrooms, sliced
2 large yellow onions, thinly sliced
2 1/2 cups vegetable broth
1 cup of your favorite non-dairy milk
2 tablespoons extra-virgin olive oil
1 tablespoon soy sauce or tamari
2 teaspoons fresh lemon juice
2 teaspoons dried dill weed
Sea salt and pepper, to taste
Directions:
Heat extra-virgin olive oil in a medium saucepan over low to medium heat. Sauté onions for a few minutes, or just until they start to turn translucent. Add mushrooms, 1/2 cup of vegetable broth, soy sauce (or tamari), and dill. Give ingredients a good stir, then cover and simmer for about 15 minutes.
Add non-dairy milk and cook over low heat for about 5 minutes, stirring frequently; the mixture should turn somewhat creamy.
Stir in the remaining vegetable broth, and cook for another 5 minutes, stirring frequently.
Add fresh lemon juice, sea salt, and pepper just before serving.
Enjoy this healthy and savory mushroom soup - it goes well with any grain dish or whole grain bread.
Shiitake Mushroom and Onion Soup Recipe
Back in the winter of 2000, I spent five days driving more than 3,000 kilometres from northern California to Toronto. Along the way, I dropped in on some friends in Cleveland and, to this day, my best memory of that five-day trip is an enormous bowl of steaming mushroom and onion soup that I devoured with my friends.
This past week, I set out to make my own version of mushroom and onion soup. By adding a touch of den jang (the Korean version of miso) to traditional ingredients for mushroom and onion soup, I created a soup that is so delicious that I think I deserve a special award.
May you enjoy the following healthy soup recipe as much as I do.
Ingredients:
1/4 cup extra virgin olive oil
4 cups yellow onions, thinly sliced
2 cups shiitake mushrooms, thinly sliced
1/4 cup fresh parsley, chopped
4 cups vegetable broth or 4 cups water plus 2 vegetable bouillon cubes
2 tablespoons of miso or den jang paste
Directions:
In a large pot, heat the oil and cook the onions, shiitake mushrooms, and parsley over medium heat, until the onions are translucent.
Add vegetable broth or 4 cups of water plus the vegetable bouillon cubes. Give the pot a good stir.
Reduce the heat to low-medium and cook for 20 minutes with the lid on. If the pot looks like it will boil over, reduce the heat some more.
After 20 minutes, remove pot from heat and stir in miso or den jang paste until the fermented soybean paste is fully dissolved.
This delicious shiitake mushroom and onion soup goes beautifully with a bowl of steamed rice and a fermented vegetable dish on the side, like kim chi or sauerkraut.
Notes:
1. This recipe makes 2-3 servings.
2. Be sure to whisk in the miso or den jang only after you have removed the pot from heat. Doing so will help to preserve many of the health-promoting effects of miso or den jang.
Copyright 1997-2008 by Ben Kim
White button mushrooms are the youngest form of Agaricus bisporus. If left to grow, white button mushrooms turn into Crimini mushrooms. When Crimini mushrooms are left to grow another 2-3 days, they turn into Portobello mushrooms.
White button, Crimini, and Portobello mushrooms are naturally rich in the entire spectrum of B vitamins, except vitamin B-12. They are also rich in a number of minerals, including selenium, copper, potassium, and phosphorus.
The many naturally occurring antioxidants found in white button, Crimini, and Portobello mushrooms make them excellent food choices for promoting optimal immune system strength and preventing age-related degeneration, particularly neural degeneration related to cognitive decline.
What follows are two healthy and delicious recipes that call for white button, Crimini, or Portobello mushrooms.
Hungarian Mushroom Soup Recipe
Serves 4
Ingredients:
4 cups white or Crimini mushrooms, sliced
2 large yellow onions, thinly sliced
2 1/2 cups vegetable broth
1 cup of your favorite non-dairy milk
2 tablespoons extra-virgin olive oil
1 tablespoon soy sauce or tamari
2 teaspoons fresh lemon juice
2 teaspoons dried dill weed
Sea salt and pepper, to taste
Directions:
Heat extra-virgin olive oil in a medium saucepan over low to medium heat. Sauté onions for a few minutes, or just until they start to turn translucent. Add mushrooms, 1/2 cup of vegetable broth, soy sauce (or tamari), and dill. Give ingredients a good stir, then cover and simmer for about 15 minutes.
Add non-dairy milk and cook over low heat for about 5 minutes, stirring frequently; the mixture should turn somewhat creamy.
Stir in the remaining vegetable broth, and cook for another 5 minutes, stirring frequently.
Add fresh lemon juice, sea salt, and pepper just before serving.
Enjoy this healthy and savory mushroom soup - it goes well with any grain dish or whole grain bread.
Shiitake Mushroom and Onion Soup Recipe
Back in the winter of 2000, I spent five days driving more than 3,000 kilometres from northern California to Toronto. Along the way, I dropped in on some friends in Cleveland and, to this day, my best memory of that five-day trip is an enormous bowl of steaming mushroom and onion soup that I devoured with my friends.
This past week, I set out to make my own version of mushroom and onion soup. By adding a touch of den jang (the Korean version of miso) to traditional ingredients for mushroom and onion soup, I created a soup that is so delicious that I think I deserve a special award.
May you enjoy the following healthy soup recipe as much as I do.
Ingredients:
1/4 cup extra virgin olive oil
4 cups yellow onions, thinly sliced
2 cups shiitake mushrooms, thinly sliced
1/4 cup fresh parsley, chopped
4 cups vegetable broth or 4 cups water plus 2 vegetable bouillon cubes
2 tablespoons of miso or den jang paste
Directions:
In a large pot, heat the oil and cook the onions, shiitake mushrooms, and parsley over medium heat, until the onions are translucent.
Add vegetable broth or 4 cups of water plus the vegetable bouillon cubes. Give the pot a good stir.
Reduce the heat to low-medium and cook for 20 minutes with the lid on. If the pot looks like it will boil over, reduce the heat some more.
After 20 minutes, remove pot from heat and stir in miso or den jang paste until the fermented soybean paste is fully dissolved.
This delicious shiitake mushroom and onion soup goes beautifully with a bowl of steamed rice and a fermented vegetable dish on the side, like kim chi or sauerkraut.
Notes:
1. This recipe makes 2-3 servings.
2. Be sure to whisk in the miso or den jang only after you have removed the pot from heat. Doing so will help to preserve many of the health-promoting effects of miso or den jang.
Copyright 1997-2008 by Ben Kim
