Healthy Foods & Recipes: Mushrooms

4 Healthy Reasons to Add Mushrooms to Your Diet

1. Rich in Antioxidants: Mushrooms contain powerful antioxidants like ergothioneine and glutathione, which protect the body from oxidative stress, reducing the risk of chronic diseases such as cancer, heart disease, and neurodegenerative conditions.
2. Boosts Immunity: Certain mushrooms, like shiitake and maitake, contain beta-glucans, which stimulate the immune system and help your body fend off infections and viruses.
3. Supports Brain Health: Mushrooms are a natural source of B vitamins and compounds that protect the brain. They may help reduce the risk of cognitive decline, especially when consumed regularly.
4. Excellent Source of Plant-Based Protein: For vegetarians or those seeking plant-based protein, mushrooms offer a meaty texture and are rich in protein, fiber, and essential minerals like selenium, potassium, and copper.

---

Healthy Mushroom Stir-Fry Recipe

(Plant-based, High-Protein, and Quick to Prepare)

Ingredients (Serves 2-3)

• 2 cups cremini or baby bella mushrooms (sliced)
• 1 block firm tofu (or tempeh for extra protein)
• 1 red bell pepper (sliced)
• 1 small onion (sliced)
• 2 garlic cloves (minced)
• 1 tablespoon olive oil or sesame oil
• 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
• 1 tablespoon rice vinegar (optional)
• 1 tablespoon grated fresh ginger
• 1 teaspoon maple syrup or honey (optional)
• 1/2 teaspoon red chili flakes (optional for heat)
• 1 cup broccoli florets (optional but recommended)
• 1/4 cup chopped green onions (for garnish)
• 1 tablespoon sesame seeds (for garnish)
• Cooked brown rice, quinoa, or whole-grain noodles (for serving)

---

Instructions

1. Prepare the Tofu (Optional for Protein Boost)
   • Press the tofu to remove excess moisture for about 10-15 minutes.
   • Cut the tofu into cubes and cook in a pan with 1 tablespoon of olive oil until golden brown on all sides. Set aside.
2. Cook the Vegetables
   • Heat olive oil or sesame oil in a large pan or wok over medium-high heat.
   • Add onions, red bell pepper, and garlic, sauté for 2-3 minutes until slightly softened.
   • Add mushrooms and cook for 5-7 minutes, stirring occasionally, until they release their moisture and become golden brown.
   • Toss in the broccoli florets and cook for another 2-3 minutes.
3. Create the Sauce
   • In a small bowl, combine soy sauce, rice vinegar, ginger, maple syrup, and red chili flakes.
   • Pour this sauce over the cooked vegetables, tossing everything to coat.
4. Add Protein and Final Touches
   • Add the cooked tofu (or tempeh) back into the pan and stir everything together. Let the flavors combine for 2-3 minutes.
5. Serve
   • Serve over brown rice, quinoa, or whole-grain noodles.
   • Top with green onions and sesame seeds for extra flavor and texture.

This meal is hearty, nutrient-dense, and packed with antioxidants, plant-based protein, and brain-boosting nutrients.

Source: ChatGPT