There's a reason why mushrooms are being recommended in coffees, lattes, and chocolate, from immune system support to enhancing cognitive function.
Those who say they don't like mushrooms should reconsider for a variety of health reasons. The giant shroom is packed with nutritional and health advantages, and it, like tofu, may be cooked in an unlimited number of ways. Not only are manufacturers using mushrooms into adaptogenic coffees, lattes, and other superfood-infused goods, but individuals are eating mushrooms in greater quantities than ever before. Mushroom sales soared by 20 to 40 percent between 2019 and 2020, and they gave kale and cauliflower a run for their money as a top food trend in 2021. "Mushrooms are a nutritious powerhouse with a full, soothing flavor," Eric Davis, a representative for the Mushroom Council, told VegNews. They're also one of the most sustainably produced items in the grocery store, so including more shrooms in your diet is good for both your health and the environment. What is it about these fungus that makes them so amazing? Here's all you need to know about the health advantages of mushrooms and how to incorporate them into vegan dishes.
Mushroom Varieties
The major three—white button, cremini, and portabello—are almost certainly available in any store. This is a poor illustration of the world's mushroom diversity; fungal types number in the thousands, albeit not all of them are edible (or palatable). While the basic white button mushroom is absolutely enough, here are eight different mushrooms to consider adding to your grocery list.
Cremini
Creminis, often known as baby bella mushrooms, are related to white button mushrooms. They have brown caps with a richer taste and a somewhat tougher texture than your standard white mushroom. Creminis are incredibly adaptable in terms of preparation—sauté, stir-fry, or mince for an umami filling in savory pot pies, pastries, or baked casseroles.
Portabello
Portabello mushrooms are the original vegetable burger because they are big, thick, and meaty. They can withstand almost every cooking technique, including grilling, frying, roasting, marinating, and sautéing.
Shiitakes
These are distinguished by a fibrous, somewhat shaggy, curving stem and a light brown, broad top. They lend a strong flavor to vegetable stocks and soups, but our favorite method to use them is to create vegan shiitake bacon.
Enoki
These pure white mushrooms resemble sticks or noodles rather than mushrooms. Enoki are often found in bunches, with long, slender stems and small heads. Enoki are often used in broth-based East Asian (or Asian-inspired) soups and stir-fries.
Maitake
Maitake mushrooms, often known as hen of the woods, are formed up of a cluster of long stems that finish in thin, brown, fan-like caps. Maitake mushrooms have a strong woodsy taste and are delicious when crisped and served over risotto or incorporated into a wild rice stuffing.
Oyster
Oyster mushrooms are petite and delicate in comparison to giant portabellos. The airy, broad brown heads with a short, tapering stem are great for frying for a vegan po'boy filling. Please keep in mind that king oyster mushrooms are naturally bigger than normal oyster mushrooms. The king-sized species has thicker, longer stems (similar to trumpet mushrooms) and is ideal for slicing and preparing mushroom steaks.
The Lion's Mane
This fungus is often used in powdered form to flavor coffee, chocolate, and other superfoods. It is, however, quite enough on its own. Look for large, fluffy mushrooms with a hairy appearance (similar to a lion's mane). When cooked on their own, lion's mane mushrooms may stand in for a juicy steak.
The Royal Trumpet
These meaty mushrooms are distinguished by their tall, thick stems and light brown caps. While other mushroom stems are rough and woody, the trumpet mushroom stem is the tastiest component of the mushroom. Make vegan scallops or chewy, toothsome medallions in a rich winter stew with it.
Nutritional Value of Mushrooms
Mushrooms are nutrient-dense and calorie-free, which means they provide your body with the vitamins and minerals it needs without the added baggage of undesirable things like excess calories, fat, or cholesterol. While the specific nutrition varies depending on the variety of mushroom, the basic nutritional profile contains plenty of B vitamins, riboflavin, niacin, selenium, potassium, copper, fiber, protein, and some vitamin D. A single portabello cap, for example, includes just 19 calories and 0.3 grams of fat while providing two grams of protein, 313 mg of potassium, and slightly more than one gram of gut-friendly fiber. Mushrooms may drastically cut calorie, cholesterol, and saturated fat counts when used as a meat replacement, such as for ground beef in this turnover dish, while also delivering important vitamins and satiating fiber not found in animal foods.
Mushroom Health Benefits
Mushrooms offer special features that help to boost the immune system, improve cognitive function, and lower the risk of cancer, in addition to supplying nutrients in a very efficient package.
"Mushrooms contain special polysaccharides—beta and alpha glucans—that operate like a key in a lock to activate your immune system," Om Mushroom Superfood creator Sandra Carter, MPH, PhD, said. She also said that mushrooms might boost energy and enhance cognitive function. Mushrooms also offer fiber and digestive enzymes to assist support gut and immunological health, as well as an assortment of antioxidants that guard against free radical damage and aid in immune function, according to Carter.
For example, selenium aids in the production of unique proteins known as antioxidant enzymes, which aid in the prevention of cell damage, according to Davis. Four crimini mushrooms provide 38% of the RDA for selenium. Consider Vitamin D, which enhances immune function and decreases inflammation. When exposed to UV light, one portabello mushroom can provide 120 percent of the RDA for Vitamin D. Although each form of mushroom has a somewhat distinct nutritional content, Davis adds that one sort isn't always better than the other.
In terms of cognitive function, a 2021 research of 24,000 American participants discovered that eating mushrooms on a daily basis might help lessen one's risk of depression. Another 2019 research published in the Journal of Alzheimer's Disease reveals that eating mushrooms at least twice a week may prevent older persons (60 years and older) against moderate cognitive impairment. When questioned, these individuals displayed higher cognitive speeds than those who did not take mushrooms on a daily basis.
Mushrooms, like other nutrient-dense, low-calorie plant-based diets, may reduce the risk of cancer. Fungi's natural antioxidants may explain its preventive properties—by combating free radicals, antioxidants aid in the prevention of inflammation in the body, which is a precursor to a variety of severe illnesses, including cancer. Doctors at the City of Hope, a renowned cancer research facility, discovered that a powder prepared from ordinary white button mushrooms lowered the levels of prostate specific antigens (PSAs) in men who had been treated for prostate cancer. This indication is significant since it may minimize the likelihood of cancer recurrence. City of Hope researchers discovered that phytochemicals in mushrooms inhibited the action of automase, an enzyme that promotes the synthesis of estrogen in breast cancer patients (which tumor cells need to grow). While these studies are not definitive and do not show causality, merely association, it doesn't harm to include more fungus in your diet—unless you are allergic to them, of course.
10 Mushroom Dishes that are Vegan
Mushrooms may be used for much more than salads or pizza. Shrooms can provide body and flavor to soups and stews, replace meat in a variety of meals from other cultures, and offer a punch of umami to almost any savory meal (hi, Trader Joe's Multipurpose Umami Seasoning Blend—aka mushroom powder). Here are some of our favorite ways to prepare a mushroom medley.
1 Vegan Creamy Wild Rice & Mushroom Soup
For a soul-warming winter soup, meaty cremini mushrooms float in a spice-infused coconut milk and vegetable broth. This is an excellent beginner dish since it involves just a few ingredients, minimum preparation, and only two steps (essentially dump, simmer, and stir). Serve with crusty bread and a simple, spicy arugula salad.
2 Vegan Pozole Mexicano
Instead of shredded pork or chicken, oyster mushrooms are used in this plant-based pozole to provide the same chewy, meaty texture. The ingredient list is clear, and the directions are simple—the only issue may be locating the three distinct types of chili peppers. A Mexican market, such as Northgate, is your best chance, however these dried chilis may be available in the foreign section of other supermarkets.
3 Delicious Vegan Mushroom Bolognese with Fettuccine
This rich pasta sauce is so full of vegetables and juicy cremini mushrooms that you could almost eat it on its own with a toasted heel of bread. We've completed the task! You may use any kind of noodle here; fettuccine isn't required. Try spaghetti, bucatini, penne, or the newest pasta form, cascatelli, which was designed in 2021.
4 Portobello Pot Roast Vegan
Mushrooms serve a supportive role in the majority of recipes. Shrooms are the main attraction here. Thick slices of portabellos become luscious, delicious, and completely comfortable when seasoned with a profoundly flavored, herby broth.
5 Vegan Stuffed Mushrooms with Spinach and Mashed Potatoes
Mashed potatoes aren't only for the holidays—creamy, chive-infused spuds can keep you warm all winter. This dish may be made with either white button or cremini mushrooms. When served with a side salad, they may easily become a meal if eaten in sufficient quantities.
6 Vegan Lobster Mushroom Mac and Cheese
This is what we refer to as adult mac and cheese. Lobster mushrooms do not taste like lobsters, but when rehydrated from a dry form, they give a rush of umami as well as some much-needed texture aspects to an otherwise one-note pasta dish. Do you want to go the additional mile? Sprinkled with truffle oil or shaved truffles, this dish would be wonderful.
7 Vegan Hot-and-Sour Udon Soup Recipes
This soup has a lot going on, but it's all excellent. Each bowl has chewy noodles, filling tofu, and meaty shiitake mushrooms floating in a garlic-ginger broth. We strongly advise you to make a double batch!
8 Vegan Mushroom Bacon Recipes
You can create vegan bacon out of nearly anything, including coconut flakes, eggplant, tofu, and tempeh, but shiitake mushrooms are one of our favorites. All you need is a simple marinade of tamari (or soy sauce), maple syrup, liquid smoke, and a touch of paprika to turn fungus into crispy bacon bits to stuff in sandwiches or pile on pasta dishes.
9 Vegan Bulgogi Mushrooms from Korea
Once you've mastered this oyster mushroom dish at home, you'll never go back to takeaway. These mushrooms are sticky-sweet, peppery, and somewhat addicting. This meal is ideal for individuals looking to branch out from their typical supper routine and try something different.
10 Tacos with Avocado and Portobello Mushrooms
We prepare tacos on Tuesdays. This dish, although simple, gives a welcome touch to your normal taco night. Juicy portabello strips are marinated in a spicy beer sauce before being topped with corn salsa and avocado slices.
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