Mushrooms are a great vegetable to add to meals. Here are eight reasons to add mushrooms to your meals.
• Selenium is a mineral that works as an antioxidant to protect body cells from damage that might lead to heart disease, some cancers and other diseases. Mushrooms are among the richest sources of selenium.
• Copper helps make red blood cells which carry oxygen throughout the body. Copper also helps keep bones and nerves healthy.
• Potassium is an important mineral many people do not get enough of. It aids in the maintenance of normal fluid and mineral balance, which helps control blood pressure. Mushrooms have 267- 407 mg of potassium per serving, which is 9 percent of our daily needs.
• Vitamin D is essential for healthy bones and teeth. One serving of 4-5 mushrooms provides 15 IU of this important nutrient, which many people do not get enough of.
• B vitamins riboflavin (B2), niacin (B3) and pantothenic acid (B5). These vitamins help break down proteins, fats and carbohydrates so they can be used for energy1,5. Mushrooms can be an important source of B vitamins for people who don’t eat meat. Pantothenic acid helps with the production of hormones and plays an important role in the nervous system.
• Riboflavin helps maintain healthy red blood cells.
• Niacin promotes healthy skin and makes sure the digestive and nervous systems function properly.
• Low calorie. One cup of mushrooms contains only 15 calories!
You can enjoy mushrooms raw or cooked. Beware, not all wild mushrooms can be eaten. Do not pick wild mushrooms without the assistance of an expert. But mushrooms found at the grocery store or farmer’s market are perfect to enjoy raw or cooked!
Fresh mushrooms need cool air flowing around them, so they should be stored on a tray in the refrigerator, unwashed, in a single layer. If you buy them bulk, keep them in a paper bag or in their original packaging for up to one week.
Just before using mushrooms, wipe them thoroughly with a damp towel or rinse lightly and pat dry.
Here is an excerpt from the Mushroom Council promoting blending ground meet with chopped mushrooms. It reduces the calories, saturated fat and cost. “The U.S. mushroom industry has spent the past two decades investing in scientific research to better understand the nutrient composition and benefits of mushrooms. One result of that research is “The Blend” – the idea that combining ground meat with finely chopped mushrooms creates more nutritious, delicious versions of iconic American dishes, such as burgers.”
Mushroom Beef Sloppy Joes
1/2 pound white button mushrooms
1/2 pound cremini mushrooms
1/4 pound 90% lean ground beef
1 1/2 tablespoons canola oil
1/2 cup chopped onion
1 clove garlic (minced)
1 can 8 oz. no-salt-added tomato sauce
1 tablespoon chili powder
3 teaspoons brown sugar
1 teaspoon cider vinegar
1/8 teaspoon ground black pepper
4 whole wheat buns
Chop mushrooms to approximate size and texture of cooked ground beef. Heat a sauté pan over medium-high heat. Add ground beef and mushrooms and cook. Sauté until ground beef is done. Remove mushroom-beef mixture from pan. Add onions and garlic to pan; cook until golden. Return mushroom-beef mixture to pan, along with remaining ingredients. Simmer about 10 minutes; remove from heat. Enjoy!
