3 Mushroom Recipes to Up Your Antioxidants

Full of flavor and health-boosting vitamins and nutrients, mushrooms add unique flavor to beef, chicken, or vegetarian dishes. With a multitude of different types available, such as Portobello or Baby Bella, you can be sure to find a mushroom you love.

Though they boast different names and flavors, most mushrooms we eat belong to the same family, called Agaricus bisporus, which includes both white and brown mushrooms. Age is what gives each type of mushroom its distinct flavor.

Cremini mushrooms are a more mature version of a white button mushroom. They are firmer and have a more robust flavor. They also host many nutrients, including potassium and the trace element selenium. Selenium has powerful antioxidant effects that can benefit heart health, reduce risk of chronic diseases, and help with the function of your thyroid and immune system.

Shiitake mushrooms have been used in Chinese medicine for over 6,000 years. More recently, Western cultures have begun to enjoy them for their rich and smoky flavor. They are considered to be a very good non-animal source of iron.

Portobello mushrooms are one of the more mature types of mushrooms. They have a tougher texture than other mushrooms, which encourages many to use them as a replacement for meat in burgers and sandwiches.

Whatever type you prefer, there are plenty of amazing recipes you can make. Here are three that we find particularly delectable.

Skinny Mushroom Stroganoff

From Skinnytaste, this light and delicious take on a classic dish uses three different types of mushrooms—Cremini, Bella, and Shiitake—each of which delivers a host of nutrients, including B vitamins, selenium, and copper. This version lightens it up with vegetable broth and reduced-fat sour cream.

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1 tbsp butter

1/2 cup chopped onion

2 tbsp unbleached all-purpose flour

2 cups fat-free, less-sodium vegetable or beef broth

1 tbsp  Worcestershire sauce

1 t tomato paste

5 oz sliced Cremini mushrooms

8 oz sliced baby Bella mushrooms

3.5 oz Shiitake mushrooms

1/4 t thyme

salt and pepper to taste

2 tbsp  white wine or sherry

1/4 cup reduced-fat sour cream

8 oz uncooked noodles (No-Yolk noodles)

1 tbsp minced fresh flat-leaf parsley for garnish

Cook the noodles in salted water while heating a large, nonstick skillet. Cook onions in butter for 2-3 minutes. Add flour, stir for 30 seconds, and then gradually add broth, Worcestershire sauce, and tomato paste, stirring continuously. Add mushrooms, thyme, salt, and pepper. Cook 4-5 minutes until thickened; add wine and simmer for 4 minutes. Remove from heat, let stand 30 seconds, then add the sour cream. Serve immediately over noodles.

Grilled Portobello Mushrooms With Tomatoes and Fresh Mozzarella

This dish from Food Network twists a traditional favorite, bruschetta, into something healthy and delicious.

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3 tbsp  olive oil, plus extra for greasing grill pan

4 large portobello mushrooms (about 5 inches in diameter), stemmed

Salt and freshly ground black pepper

3 tbsp extra-virgin olive oil, plus extra for drizzling

2 cloves garlic, minced

3 small to medium sized vine ripened tomatoes, cut into 1/2-inch pieces

8 ounces fresh water-packed mozzarella, drained, cut into 1/2-inch cubes

1/4 cup chopped fresh basil leaves

Drizzle mushrooms with olive oil and then sprinkle with salt and pepper. Add a bit of olive oil to the grill pan to prevent sticking. Grill until mushrooms are tender, about 5 minutes each side. Whisk the extra-virgin olive oil with the garlic. Add tomatoes, cheese, and basil and toss. Season to taste with salt and pepper. Spoon the mixture onto the mushrooms and serve.

Winter Squash Risotto

This recipe from Eating Well will warm you up on a cold winter day.

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5 cups reduced-sodium chicken broth, or vegetable broth

2 tbsp extra-virgin olive oil

3 medium shallots, thinly sliced

3 cups chopped peeled butternut, hubbard, red kuri or kabocha squash ( ½-inch pieces)

2 cups shiitake mushroom caps, thinly sliced

1/2 tsp dried thyme

1/2 tsp salt

1/4 tsp freshly ground pepper

1/8 tsp crumbled saffron threads (optional)

1 cup arborio rice

1/2 cup dry white wine, or dry vermouth

1/2 cup finely grated Parmigiano-Reggiano cheese

Bring broth to simmer and then reduce the heat so it is steaming but not simmering. Cook shallots in oil and stir in squash and mushrooms; cook for about 5 minutes. Add thyme, salt, pepper, and saffron, if using. Cook for 30 seconds. Add rice and stir about 1 minute. Add wine and cook another minute. Stir in 1/2 cup of the hot broth and simmer until liquid is absorbed. Continue adding broth and repeating the process until the rice is tender and creamy, about 30 to 40 minutes total. Remove from heat and stir in cheese.

We hope you find a way to introduce these delicious recipes into your life. Neighbors Emergency Center supports your start to a healthier lifestyle. Check our Facebook page to stay updated on what Neighbors is doing in your community and new center openings. With our 24-hour emergency rooms in Colorado, Rhode Island, and Texas we can treat you quickly and effectively so you can get back to doing what you love.

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