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A Mushroom a Day ...

Updated: Mar 25, 2022

Enjoy Mushrooms in Every Meal

By: Pam Smith, RDN

My goal is to eat a variety of mushrooms every day – buttons, criminis, portobellas, shiitake, maitake, beech, oyster -- and lion’s mane when available -- in a variety of dishes. Most studies of fresh mushrooms have shown health benefits with just 5 button mushrooms, or 1/3 to 1/2 cup serving. Others have suggested 3/4 cup serving cooked mushrooms twice per week. There are so many interesting textures and flavors to try -- from dense, meaty portobellos to earthy maitakes and savory shitakes -- and they are delicious flavor-lifters grilled, roasted, sauteed, or stir-fried.

Best way to eat mushrooms:

Adding mushrooms to anything makes it better!

Dice mushrooms and mix into omelets, scrambled eggs, soups, salads, sandwiches, grains, veggies, pizza, pasta sauce. Mushrooms add amazing flavor and texture to nearly any dish – and fit with every cuisine – Mediterranean, American, Latin, Asian, to name a few.

The Blend!

Chop mushrooms to match the consistency of ground beef and then blend them into the beef, poultry, seafood or plant proteins you're cooking – as a burger, taco meat, meatloaf or chili. Craveable, juicy, simple and delicious – and no one even knows it’s there!

Portobella Steak, Burgers, Buns or Fajitas

A large, flat marinated and grilled portobella was the original “Veggie Burger” – use it in place of a burger, steak, fajitas or even as your “bun.” And portobellas are delicious stuffed with your filling of choice – or pulled (Pulled Pork, move over! Pulled Ports are here!).

All mushrooms are nutrient rich, so you can reap the benefits by choosing whatever is available at your local grocery store, fits into your budget, and makes the most sense with your recipes.


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