Health Benefits of Mushrooms
Why You Should Add Mushrooms To Your Cooking
May 2, 2009 Alison Stieven-Taylor
Ancient civilizations including the Egyptians, Greeks and Chinese believed that mushrooms had super powers. In these tiny fungi could be found the secret to super-human strength and god-like euphoria.
Today what we know about mushrooms is no less fantastic, but rather than born of superstition this knowledge is based on scientific evidence.
Health Benefits Of Mushrooms
Mushrooms are high in minerals such as potassium which helps to reduce the risk of stroke and is also a contributor to lowering high blood pressure, and copper which contributes to cardio health. Mushrooms are also a source of riboflavin, niacin, and the antioxidant selenium. In fact mushrooms are one of the top five natural foods for antioxidants and are the only non-animal food source of Vitamin D.
Plus there is mounting evidence that the humble white button mushroom can assist in reducing the risk of breast and prostate cancers.
Mushrooms Are Vegetarian Steak
It has long been touted that mushrooms are to vegetarians what meat is to meat-eaters because they contain Vitamin B12. But current research indicates that B12 lies on the skin of the mushroom and its properties may be removed with cleaning.
There is further research being conducted by the University of Western Sydney into the Vitamin B12 properties of mushrooms. A report on the findings of this study commissioned by the Australian Mushroom Growers Association is anticipated later this year.
How Many Mushrooms Do You Need To Eat To Benefit
A single 100g serve of mushrooms, or roughly three button mushrooms, will enable you to benefit from all the nutritional value of mushrooms. Add them to your salads, soups, pasta sauces, casseroles or to sandwiches and omelets. Use them as crudités for dips or just eat them as a raw snack.
Recipe For Three Mushrooms Pasta Sauce
This is a delicious and simple mushroom pasta sauce featuring three types of mushrooms - button, field and porcini. Serves 2
Ingredients:
- 1 large field mushroom
- 200 grams button mushrooms
- 50 grams porcini mushrooms
- ½ chopped Spanish onion
- 8 black olives with the seeds removed, chopped
- 1 clove garlic, crushed
- 1-2 tablespoons tomato paste
- 1 tablespoon Fig Vincotto (available from specialty Italian grocers)
- Freshly ground black pepper
- 2 teaspoons fresh thyme
- Salt to taste
- 1 tablespoon extra-virgin olive oil
- 1/3 cup dry white wine (optional)
Directions:
Clean button and field mushrooms and trim stems. Slice mushrooms finely. Place the porcini mushrooms in warm water for ten minutes. When they are softened chop them into small pieces. Keep the water from the porcini mushrooms for stock to be used later in the recipe.
Add olive oil to a heavy frying pan along with the onion, garlic, pepper, salt, thyme and olives. Cook on medium heat until the onion is clear. Add the tomato paste and stir thoroughly. Add sliced mushrooms and stir through mixture. Add Fig Vincotto and stir. Add stock from porcini mushrooms. Cook for five minutes until the mushrooms appear to soften. Add white wine. Put lid on pan and turn heat down to simmer. Stir mushrooms periodically. Mushrooms tend to make their own liquid, but if there isn't enough liquid add a little water - you are aiming for a relatively thick consistency. Cook for 30 minutes.
Serve with any type of pasta. This sauce is also delicious over gnocchi. You can top with freshly cracked black pepper, or shavings of Parmesan.
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