Healthy Foods & Recipes: Mushrooms

4 Reasons to Include Mushrooms in Your Diet

1. Rich in Nutrients: Mushrooms are low in calories but high in essential nutrients like B vitamins (e.g., riboflavin, niacin), selenium, and copper, which support energy production and immune function.
2. Immune Support: Certain mushrooms, such as shiitake and maitake, contain beta-glucans, which enhance immune system activity and may help the body fight infections.
3. Antioxidant Properties: Mushrooms are a good source of ergothioneine and glutathione, powerful antioxidants that help reduce inflammation and oxidative stress, which are linked to chronic diseases.
4. Heart Health: Mushrooms are cholesterol-free and contain compounds like potassium and fiber that promote healthy blood pressure and cholesterol levels.

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Healthy Recipe: Garlic Mushroom and Spinach Stir-Fry

Ingredients

• 2 cups fresh mushrooms (button, cremini, or shiitake), sliced
• 2 cups fresh baby spinach
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon soy sauce or tamari (low sodium)
• A pinch of black pepper
• Optional: A sprinkle of red chili flakes for heat

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Instructions

1. Prepare the Ingredients: Wash and slice the mushrooms. Rinse the baby spinach and set aside.
2. Sauté the Mushrooms: Heat olive oil in a large skillet over medium heat. Add the garlic and cook for about 1 minute until fragrant. Add the mushrooms and stir-fry for 5–7 minutes until they release their water and turn golden.
3. Add Spinach: Toss in the spinach and cook for 2–3 minutes until it wilts.
4. Season: Drizzle with soy sauce or tamari, sprinkle black pepper, and mix well. Optionally, add red chili flakes for a touch of heat.
5. Serve: Enjoy as a side dish, over quinoa, or as a topping for whole-grain toast.

This dish is quick, nutrient-dense, and packed with flavor, making it a great way to enjoy the benefits of mushrooms.