Mushrooms
Mushrooms: A Nutritional Powerhouse for Every Palate
Mushrooms are having a major moment—and for good reason. With their versatile textures and impressive health benefits, these fungi are winning over even the pickiest eaters. They’re not just a culinary delight; mushrooms are nutritional powerhouses, low in calories and fat while providing a wide array of essential vitamins and minerals.
Surprisingly, mushrooms are one of the few plant-based sources of vitamin D. They're also rich in fiber, which aids digestion, promotes satiety, and helps stabilize blood sugar—making them an excellent choice for those managing diabetes.
Functional Fungi: More Than Just Food
Mushrooms can be consumed in various forms and are often classified as either adaptogenic (stress-relieving) or medicinal (anti-inflammatory and immune-stimulating). Adaptogenic mushrooms are gaining popularity in the supplement world, thanks to their potential to reduce physical, biological, and chemical stress.
Popular adaptogenic varieties include:
Reishi
Cordyceps
Lion’s Mane
Turkey Tail
These mushrooms are rich in antioxidants, including ergothioneine, a unique compound that may help protect against oxidative stress, heart disease, cancer, and neurodegenerative disorders.
Cooking and Consuming Mushrooms
Cooking mushrooms is key—it activates beneficial compounds and improves their bioavailability. Here are a few easy ways to enjoy them:
Sauté sliced portobello mushrooms and use them in sandwiches or as a burger substitute.
Blend chopped mushrooms into ground beef for burgers, tacos, meatloaf, or pasta sauces. Simply dice and cook them along with your protein.
Want the benefits without the texture? Try mushroom powders. Made from dehydrated, ground mushrooms, these powders are easy to incorporate into your daily routine. Look for:
USDA Organic
Non-GMO
Third-party tested
100% mushroom extract
Add the powder to coffee, tea, smoothies, or entrees—it lends an earthy flavor that pairs especially well with beef or chocolate.
A Dietitian’s Take
As a registered dietitian with a non-beef palate, I personally enjoy mushrooms sautéed and added to salads or vegetable medleys. I also drink mushroom-infused coffee from Four Sigmatic daily and love adding mushroom powder to my homemade chocolate protein balls.
Recipe: Mushroom-Infused Cacao Bites
Ingredients:
1 cup nut butter (try Nutzo or Smucker’s All Natural)
3 tsp coconut oil, melted
3 tbsp honey
1 scoop protein powder
1 tbsp mushroom powder (Four Sigmatic’s blends work well)
3 tbsp cacao powder
¼ cup Lily’s chocolate chips, melted with 1 tsp coconut oil
Instructions:
In a bowl, mix nut butter, melted coconut oil, and honey until smooth.
Add protein powder, mushroom powder, and cacao. Stir until fully combined.
Roll mixture into small balls and place on wax paper-lined tray. Freeze until firm.
Melt chocolate chips and coconut oil in a microwave-safe bowl (20-second intervals, stirring in between).
Dip frozen bites into melted chocolate and sprinkle with sea salt.
Store in the refrigerator.
