3 Ways to Cook Mushrooms & Health Benefits
3 Ways to Cook Mushrooms the Health Benefits of this fascinating veggie. No matter if you are a Vegetarian, Vegan or a “meat-eater”, this veggie can substitute any known meat and I thought to make this article with ways to prepare and cook the mushrooms by Sautéing, Steaming or Microwaving.
What you’ll find here:
- Cooking Mushrooms Professionally by Sautéing, Steaming and Microwaving.
- Mushrooms Health Benefits – Superfood category.
- Why adding more Mushrooms to your Diet?
Starting with the shopping for the mushrooms, look for creamy white to light brown caps that are tightly closed around the stems. If the caps have started to open and show the underside, or “gills,” the mushrooms may not be fresh. Wrap in damp paper towels and refrigerate in a plastic bag up to 4 days.
Preparing for Cooking
Rinse the mushrooms with cool water, but do not soak them because they will absorb water and become mushy. Dry thoroughly. You do not need to peel them. Cut off and discard the end of each stem. Cut each mushroom lengthwise into 1/4-inch slices or let them whole, without cutting.
Cook the Mushrooms by Sautéing
Heat 2 tablespoons margarine or butter in a large skillet (about 10-inch size) over medium-high heat 1 to 2 minutes or until margarine begins to bubble. Add 1/2 pound mushroom slices (about 3 cups) or whole (depending on what you need). Cook 6 to 8 minutes, lifting and stirring constantly with a turner or large spoon, until tender when pierced with a fork. If using a nonstick pan, you can use just 1 tablespoon margarine.
Cook the Mushrooms by Steaming
To Steam the Mushrooms, place a steamer basket in 1/2 inch of water in a skillet or saucepan. The water should not touch the bottom of the basket. Place whole mushrooms or slices in the basket. Cover tightly and heat to boiling over high heat. Once water is boiling, reduce heat to low. Steam covered 6 to 8 minutes or until tender when pierced with a fork.
Cook the Mushrooms by Microwaving them
To Microwave the Mushrooms, you need to slice them. Place mushroom slices and 1/4 cup water in a 1 1/2-quart microwavable casserole. Cover with plastic wrap, folding back 2-inch edge to vent. Microwave on High 5 to 7 minutes or until tender when pierced with a fork; drain in a strainer.
Mushrooms are part of Superfood veggie, and one of the most healthy foods on Earth. An estimated 50% of edible mushrooms are considered functional foods, meaning that they have a potentially positive effect on health beyond basic nutrition.
Mushrooms have a positive influence and Boost the Immune System Health
A clinical study conducted at the University of Florida’s Department of Food Science and Human Nutrition showed that eating mushrooms daily improves a lot the immunity. The most important fact is that the boost of immunity is made in a way that is not found in any currently available pharmaceutical drugs.
Longevity is a fact
Antioxidants may help you live longer. A diet rich in antioxidants protects cells from free radicals, helping the body cope with the normal oxidative stress that damages healthy cells. While almost any edible mushroom will give you a boost in nutrients, these seven mushrooms are proven to have the most antioxidants and help you live longer: Shiitake, Porcini, Pioppino, Oyster, Golden Oyster, Lion’s Mane, and Maitake.
Weight Loss due to Mushrooms fat… ish
Mushrooms have a lot of nutritional value with few calories and little fat. The beta-glucans and chitin found in mushrooms, increase satiety and reduce appetite. There was this study where researchers gave people less meat and more mushrooms in place of meat. After one year, people reported feeling healthier, they lost weight and their blood pressure and cholesterol went down.
Mushrooms are prebiotic, which means they nourish the good bacteria in your gut. They’ve also been found to balance the microbiome’s beneficial bacteria, such as Acidophilus and Bifidobacterium.
Fight against Cancer
Mushrooms contain a class of proteins called lectins, which are able to bind to abnormal cells and cancer cells and label the cells for destruction by our immune system. Numerous studies have shown that mushrooms help:
Fight breast cancer, hepatocellular carcinoma, uterine cervix cancer, pancreatic cancer, gastric cancer, and acute leukemia. In addition, antitumor compounds have been identified in various mushrooms species.
Breast cancer is the second most common cancer among American women. So scientists have done a lot of research about the activities mushrooms possess against breast cancer.
By adding mushrooms to your diet, not only you’ll have a great meatless meal, but also the benefits of this superfood veggie. To add them in your daily meals, visit our best dishes and recipes with mushrooms. Select one recipe per day and you’ll see the health benefits of this incredible fungi in one month. Besides all my recipes you’ll find in the link above, I do recommend to try a simple recipe like Asian fried Rice with mushrooms, or a more complex recipe as Beef Stroganoff with Noodles – US Version. If you only want to cook the mushrooms without any other ingredients or see other recipes, see how to do it at the beggining of this article.