Mushrooms are a unique nutritional wonder for a healthy diet

Posted on sustenance

The magical and above all healing superfood is a true nutritional miracle. Here you can find out why that is the case.

They exist in many different variants and tastes. Mushrooms are a great source of nutrients and can be prepared in a very creative and varied way. In addition to all the many benefits to our health, mushrooms help lower blood pressure, improve the immune system and the cardiovascular system. There's a good reason why this superfood already exists in Asia For thousands of years for health is used.

The ideal alternative to meat

Mushrooms can promote the absorption of iron and improve bone health. The superfood is nutrient-rich, contains many minerals and proteins and is low in carbohydrates and calories. Mushrooms are true health promoters. They support weight loss and are a great substitute for meat, such as beans and grains.

Each of the many different types of mushrooms has specific health benefits. Be careful to buy mushrooms from a retailer or supermarket you trust, as there are also dangerous types of this superfood.

Whatever types of mushrooms you prefer - Whether crimini, enoki, oyster mushrooms, portobello mushrooms, shiitake mushrooms, or mushrooms — every single type of this superfood contains essential nutrients. Mushrooms increase your vitamin D balance and are one of the few fruits or vegetables that contain this essential vitamin. Just like us humans, mushrooms produce vitamin D in sunlight.

The superfood also contains large amounts of selenium, riboflavin (vitamin B-2), pantothenic acid (vitamin B-5) copper, niacin (vitamin B-3), potassium and phosphorus.

If you plan to distance yourself from a meat-rich diet, mushrooms are a great meat substitute, as they significantly reduce the toxicity caused by overconsumption of meat.

Long-term vegans should eat mushrooms sparingly, unless a specific type of mushroom is used to alleviate an illness. Consuming some mushrooms could have a laxative effect during the recovery process.

For storage: Pre-packaged mushrooms should also be stored in the package. Individual or already open ones can be put in a paper bag or in the refrigerator. This allows them to breathe and stay firm for longer. If you store them in a plastic bag, they can go bad faster.

Wash: If you want to wash mushrooms, it is best to use as little water as possible, as absorbing water removes the flavor of the superfood. The best way to clean mushrooms is to wipe them off with a clean, slightly damp cloth or a paper towel.

Now you are fully informed and can enjoy the maximum benefits and great taste of the mushrooms. For that, we have the following healthy recipe prepared for you:

Mushroom and millet puree recipe

The savory taste of wild mushrooms sautéed in ghee is the ideal ingredient for a delicious puree. As a topping, I use roasted hazelnuts and melted cheese, with lots of parsley — a divine combination! You can use any type of mushroom — a mix of wild mushrooms, porcini mushrooms, enoki, oysters, chanterelles, or even simple brown mushrooms.

For the vegan version In this dish, use oil instead of ghee and replace the Parmesan cheese with “pine nut parmesan”.

For 4 portions

Ingredients for the millet puree

• ½ cup millet, rinsed
• 400 g cauliflower, chopped into small florets (remove thicker stems)
• 3 ½ cups water
• ½ tsp freshly ground pepper
• 1 tsp salt
• 2 tbsp. ghee

Ingredients for mushroom filling

• 4 tbsp. ghee/ coconut oil (divided)
• 400 g mixed mushrooms (divided)
• salt & pepper
• 1 tablespoon fresh thyme leaves

Ingredients for the garnish:

• 1 cup Parmesan, grated
• 1/3 cup hazelnuts
• 1/3 cup freshly chopped parsley
• Some thyme

Preparation:
Preheat the oven to 180 degrees. Spread the hazelnuts on a baking sheet and bake for 8 minutes. While they are still hot, rub them off with a tea towel to remove the shells. One or the other peel may be difficult to remove, but don't worry - just remove it gently and set it aside.

Preparation of millet puree:
Rinse the millet and then let it dry. After that, put it in a medium pan and add cauliflower and water. Bring the whole thing to a boil over high heat. Then put the lid on, reduce the heat and simmer for 25 minutes, or until the millet is soft and fluffy and has absorbed almost all of the liquid.

While you wait for the millet to boil, prepare the mushrooms (see above). As soon as the millet is done cooking, remove it from the heat and set it aside for 10 minutes. Add ghee, salt and pepper and mash until creamy with a potato masher. You can also use a hand blender or food processor to get an even creamier consistency.

Preparation of mushrooms:
Wash mushrooms and roughly tear or cut them into uneven pieces - remove the harder ends of the stems. Heat 2 tbsp. ghee/coconut oil in a large pan over medium heat. As soon as it is hot, add half of the mushrooms and fry them for a few minutes or until they are done.

Try to move the mushrooms as little as possible so that they get beautiful golden brown spots on the surface. Remove from heat and repeat with the other half of the mushrooms and ghee butter or coconut oil. Turn off the heat, add salt and pepper and a pinch of thyme. Empty the fried mushrooms into a round ovenproof dish, cover with foil and let them cook in a warm oven until done.

Put the pate together:
Remove the mushrooms from the oven and spread the millet evenly over them. Then sprinkle with Parmesan and hazelnuts. Place the whole thing under the oven grill until the cheese sizzles and slowly gets a brownish color. Garnish with parsley and thyme and add an extra pinch of salt and pepper. Serve the dish with bitter, green salad and a sweet mustard dressing. Bon appetit!

Posted on sustenance