These button mushrooms are super rich with nutrients, having more copper, potassium, protein and selenium than either oyster or shiitake mushrooms. They’re also a good source of phosphorus, zinc, niacin and pantothenic acid, especially when you cook them down and eat more than one cup at a time.Additionally, mushrooms provide protein, vitamin C and iron. Because their cells walls are undigestible unless exposed to heat, you must cook mushrooms to get their nutritional benefits. Here is a recipe of delicious Mushroom soup for your winter evenings!
- 200 gms Button mushrooms
- 2 cup onions, finely chopped
- 15 cloves Garlic
- 1 tbsp Ginger, finely grated
- 2 Bay leaves
- ½ tsp freshly ground Peppercorns
- 3 tbsp Butter
- 2tbsp All purpose flour/maida
- 2 cups Milk
Wash the Mushrooms well; cut the mushrooms into fine pieces. Keep aside.
Peel and cut the onions into fine pieces. Keep aside.
Heat 2 tbsp butter in a pan add chopped onions, garlic fry till onions are translucent. Add ginger and chopped mushrooms and cook till mushrooms are soft. Switch off the stove let the cooked mixture cool to room temperature. Puree and keep aside
Boil the milk along with bay leaves, strain and keep the milk hot.
Heat 2 tbsp butter in a non-stick pan add all-purpose flour and stir fry on medium flame. When it gets a sandy texture remove from heat and slowly add the hot milk into the fried all purpose flour and butter mixture, stirring continuously to avoid lumps. Simmer gently for two minutes.
Add into this white sauce (step 3.) pureed mushroom mixture
Cook the mixture on medium flame for about 2 minutes, stirring continuously. Add salt, mix and switch off the heat.
Serve the soup hot, garnished with sliced mushrooms sautéed in a little butter.
Health Benefits of Mushrooms:
Health benefits of mushrooms are abundant
Mushrooms provide you with lean proteins since they have no cholesterol or fat and have very low carbohydrates. The fiber and certain enzymes in them also help to lower cholesterol levels. Moreover, the high lean protein content found in them helps to burn cholesterol when they are digested. Balancing levels of cholesterol between LDL cholesterol (“bad” cholesterol) and HDL (“good” cholesterol) is essential in the prevention of various cardiovascular diseases like atherosclerosis, heart attack, and stroke.
Mushrooms are an ideal low-energy diet for diabetics. They have no fats, no cholesterol, very low levels of carbohydrates, high protein content, and a wealth of vitamins and minerals. They also contain a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help the breaking down of sugar or starch in food. They are also known to contain certain compounds which help proper functioning of the liver, pancreas and other endocrine glands, thereby promoting the formation of insulin and its proper regulation throughout the body. Diabetics often suffer from infections, particularly in their limbs, which tend to continue for long periods of time. The natural antibiotics in them can help protect diabetics from these painful and potentially life-threatening conditions.
3.Improve Bone Health
Mushrooms are a rich source of calcium, which is an essential nutrient in the formation and strengthening of bones. A steady supply of calcium in the diet can reduce your chances of developing conditions like osteoporosis, and can also reduce joint pain and general lack of mobility that is associated with bone degradation.
4.Help in Nutrient Absorption
Vitamin D is a relatively rare vitamin to find in vegetables, and in fact, edible forms, in general, are not particularly common. However, mushrooms have it, and this essential vitamin can facilitate the absorption and metabolism of calcium and phosphorous. Calcium and phosphorus are also present in good amounts in mushroom, so the combined effects of having all of these nutrients make them a good idea to eat whenever possible.
5.Boost Immune System
Ergothioneine, a powerful antioxidant present in mushrooms, is very effective in providing protection from free radicals as well as boosting the immune system. It is actually an amino acid that contains sulfur, which is something that many people are deficient in, despite not knowing it or seeing its effects. That being said, the presence of this “master antioxidant” which is unique to mushrooms, can give a major boost to your immune system health. Ergothioneine helps to eliminate free radicals, which are dangerous compounds released during the metabolic processes of cells, and can float throughout the body and cause significant damage and diseases.
6.Lower Blood Pressure
Studies of various types of mushrooms, including shiitake and maitake mushrooms, have shown them to be high in potassium content. Potassium acts as a vasodilator, relaxing tension in blood vessels and therefore reducing blood pressure. High blood pressure is connected to a number of deadly conditions, particularly heart attacks and strokes. Potassium also increases cognitive function, because increased blood and oxygen flow to the brain stimulates neural activity. Studies have shown that increased levels of potassium improve memory and knowledge retention.
7.Increase Iron Absorption
Copper has a number of beneficial effects on the body and can be found in mushrooms. Copper can regulate and stimulate the absorption of iron from food, and properly utilize it by getting it released from primary storage spots in the body like the liver. Mushrooms also have high levels of iron, so the two work together for healthy bones and preventing anemia.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.