Mushrooms are marvelous, and not just because they add distinct flavor
and an array of nutritional benefits to some of your favorite meals.
While you may not think of mushrooms as a superfood like spinach, lettuce
and collard greens, they pack a powerful dose of prevention to your diet.
How can mushrooms help keep you healthy?
Mushrooms provide significant health benefits because they are loaded with
essential nutrients like protein, fiber, vitamin C, vitamin B and calcium.
In particular, the cordyceps variety may help prevent tumors and diabetes
from developing. They may also protect those living with cancer from the
harmful effects of radiation therapy. White button, or crimini, mushrooms
may help remove excess estrogen from the body, which can help ward off
certain types of cancer.
And if you’re looking for a natural resource to
boost your immune system, reach for a serving of mushrooms. Reishi, shiitake and chaga mushrooms
can help guard against the harmful bacteria, toxins and viruses that can
make you sick.
Mushrooms are low-calorie, low-sugar, low-sodium, fat-free, fungi that
are high in protein, selenium, potassium, riboflavin, niacin and vitamin
D. Try replacing red meat with mushrooms in stir-frys and even burgers
(for example, the now-familiar portobello burger, in which the wide, flat
mushroom takes the place of the patty). You are guaranteed to experience
an unexpected and delicious source of protein if you’re trying to
While mushrooms are nutritious, not too many people include them as part
of their regular diet. Often they are reserved for pizza, holiday meals
and hearty stews. Below we’ll show you how to stuff this superfood
onto your menu. Some of the recipes are indulgent, others are lighter;
whichever you prefer, serve more mushrooms as an appetizer or side dish.
Crab and Lobster (courtesy
Total time: 20 minutes
- 3/4 cup melted butter, divided
- 1 pound fresh mushrooms, cleaned, stems removed
- 1 cup crushed seasoned croutons
- 1 (6 ounce) can crabmeat, drained
- 1 pound lobster tail, cleaned and chopped
- 3 tablespoons minced garlic
- 1/4 cup shredded mozzarella cheese (optional)
Preheat the oven to 375 degrees F. Brush a large baking sheet with about
1/4 cup of melted butter. Arrange mushroom caps in a single layer
over the baking sheet.
In a medium bowl, mix together the crushed croutons, remaining 1/2 cup
butter, shredded cheese, crabmeat,
lobster and garlic. Spoon into mushroom caps where the stems used to be.
- Bake for 10 to 12 minutes, or until lightly browned on the top. Sprinkle
with additional cheese if desired, and serve hot!
Total time: 30 min
- 20 mushrooms, cleaned, stems removed and reserved
- 1 cup broccoli finely chopped
- 1 medium onion chopped
- 2 cloves garlic, minced
- 2 teaspoon oregano, fresh snipped
- 1/8 teaspoon salt
- 1/8 teaspoon pepper, black
- 3 tablespoon cheese, feta, crumbled
- 2 tablespoon bread crumbs, fine, dry
- Preheat over to 425 degrees F. Lightly coat the rounded side of each mushroom
cap with nonstick cooking spray. Place mushroom caps, stem sides down,
in a 15x10x1-inch baking pan. Bake for 5 minutes. Carefully place mushroom
caps, stem sides down, on a double thickness of paper towels to drain
while preparing the filling.
- For the filling, chop enough of the mushroom stems to make 1 cup. Coat
an unheated large nonstick skillet with nonstick cooking spray. Preheat
over medium heat. Add the 1 cup chopped mushroom stems, the broccoli,
onion, garlic, dried oregano (if using), salt, and pepper to hot skillet.
Cook and stir for 5 to 10 minutes or just until tender and most of the
liquid is evaporated. Stir in 2 tablespoons of the feta cheese, the breadcrumbs,
and fresh oregano (if using).
- Place mushroom caps, stem sides up, in the same baking pan. Spoon the broccoli
mixture into mushroom caps.
- Bake for 8 to 10 minutes or until heated through. Sprinkle with the remaining
1 tablespoon feta cheese.
Sausage and Goat Cheese (courtesy
Total time: 45 minutes
- 4 ounces spicy turkey sausage (about 2 links), crumbled
- 24 white button or Cremini mushrooms, stems removed and reserved
- 2 sprigs of fresh rosemary, one sprig left whole, plus 2 teaspoon minced
- 2 tablespoons white wine (optional)
- 1/4 cup low-fat, skim milk
- 1 6-ounce package of fresh goat cheese
- 1/4 cup reduced fat Parmesan cheese, grated
- 1/4 teaspoon pepper
- Preheat oven to 350 degrees F. Heat a large heavy bottomed skillet over
medium-high heat. Add sausage, stirring occasionally, breaking it up with
a spoon as it browns. Cook for about 20 to 25 minutes or until the meat
is a rich golden brown.
- While the sausage is cooking, prepare the mushrooms. With a damp paper
towel or dishcloth, wipe off any dirt clinging to the mushroom caps and
stems. Remove stems, mince and set aside. Place mushroom caps, stem side
up in a 9-inch baking dish with one of the sprigs of rosemary. Sprinkle
with 2 tablespoons of wine or water and bake 8 to 10 minutes until the
mushrooms are tender.
- Once the sausage is well browned. Add 2 tablespoons of milk and scrape
any brown bits stuck to the bottom of the pan. Place the sausage and its
juices into a large bowl along with the minced mushroom stems. Stir in
goat cheese, Parmesan, minced rosemary and season with salt and pepper.
If the mixture seems heavy, add remaining milk.
- Fill each mushroom with 1 teaspoon of the sausage mixture.
- Bake mushrooms for an additional 10 to 12 minutes until the filling is
hot. Serve immediately.
Spinach, Artichoke, and Sausage (courtesy
Total time: 50 minutes
- 24 oz. fresh whole white mushrooms (about 28)
- 1 ¼ cups spinach-artichoke dip
- ½ lb bulk spicy Italian sausage, cooked and drained
- 1/3 cup Italian-style panko crispy bread crumbs
- Preheat oven to 375 degrees F. Remove stems from mushroom caps and discard.
- On an ungreased 15x10-inch pan with sides, place mushrooms, stem-side down.
Bake 10 to 12 minutes or until they just start to release their juices.
Remove mushrooms from pan; drain. Remove any liquid from pan.
- In medium bowl, mix dip, sausage and 2 tablespoons of the breadcrumbs until
well blended. Divide and spoon filling into mushroom caps, mounding slightly.
Sprinkle with remaining breadcrumbs. Place mushrooms in same 15x10-inch pan.
- Bake 13 to 18 minutes or until golden brown on top and heated through.
Blue Cheese Guacamole with Buffalo Sauce (courtesy
Total time: 15 minutes
- 1 pound baby Portobello mushrooms
- 1 tablespoon olive oil
- Salt and pepper to taste
- 3 avocados, mashed
- 1/2 cup grape tomatoes, quartered
- 1/4 cup green onions, chopped
- 1/4 fresh cilantro, chopped
- 1 Jalapeño, seeded and diced (I left half of my seeds in)
- Juice of 1 lime
- 1/2 teaspoon cumin
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 3-4 ounces blue cheese, crumbled (may sub goat cheese, cotija cheese or
feta if you are not a blue cheese fan)
- 1/2 cup butter, melted (may use half olive oil, half butter)
- 3/4 cup hot sauce
- 1/2 teaspoon seasoned salt
- 1/2 teaspoon pepper
- To make the buffalo sauce, combine the melted butter, hot sauce, seasoned
salt and pepper in a small bowl. Whisk to combine. This can be stored
in the fridge until ready to use.
- Preheat grill (or oven) to 400 degrees F.
- Toss the mushrooms with 1 tablespoon of olive oil and a sprinkle of salt
and pepper. Place the mushrooms stem side up directly on the grill and
cook (or bake) for 8 to 10 minutes. Remove from the grill and dump any
liquid that is in the caps.
- While the mushrooms grill or bake, mash the avocados in a medium size bowl.
Add the tomatoes, green onions, cilantro, jalapeño, lime juice,
cumin, salt and pepper. Stir to combine and fold in the blue cheese.
- When the mushrooms are ready, stuff each mushroom with the blue cheese
guacamole. If your mushrooms are small, you may have some of the guacamole
leftover--just serve it along side the mushrooms with chips, save for
snacking, or make a grilled cheese. Serve with a drizzle of buffalo sauce.
There are just a few of the
many ways to prepare mushrooms. What’s your favorite mushroom stuffer recipe? Share in the comments below.
This information is not intended as a substitute for professional medical
care. Always follow your healthcare professional's instructions.