Mushrooms are foods that deserve a special place in our diet. Not only are they delicious, but they are also rich in nutrients and fiber, and have beneficial effects on our health.
Here are some good reasons to eat them regularly, as well as a simple and delicious recipe to enjoy them.
Mushrooms, a plant source of vitamin D and allies of the immune system
To have good bone health, skin and immune system, you need vitamin D. But this vitamin is rare in plants: it is the sun that makes it produced by the skin. A simple recipe to increase their vitamin D content is to leave them in the light for a few minutes. Especially in winter or if we don’t get out in the sun enough.
Mushrooms strengthen the body’s natural defenses with substances called beta-glucans. These are soluble fibers that activate certain immune cells, such as natural killer cells or macrophages. They can thus fight infections or slow the growth of tumors. A tasty recipe to enjoy the benefits of mushrooms is to cook them with spices and aromatic herbs.
It is also a good source of B vitamins and selenium. These two antioxidants protect cells and tissues from damage caused by free radicals. An easy recipe to get more B vitamins and selenium is to mix mushrooms with whole grains. You have the choice between brown rice or quinoa.
Mushrooms are low-calorie foods but very filling, because they contain a lot of water and fiber. They can therefore help control weight and prevent obesity. A light recipe for enjoying mushrooms is to steam or bake them, with a drizzle of olive oil and lemon juice.
A simple and tasty recipe: potato and mushroom gratin
This potato and mushroom gratin recipe is easy to make and delicious. It will allow you to benefit from the benefits of mushrooms, which are rich in protein, fiber and vitamins. You can use button mushrooms, or wild mushrooms such as chanterelles, porcini mushrooms or chanterelles to vary the flavors.
To prepare this recipe you must have three potatoes, salt and pepper, olive oil? Add as ingredients 400 g of mushrooms, an onion, 20 g of butter, 70 to 100 g of grated cheese. Optionally, you can add fresh herbs, for example parsley. Start by peeling and cutting the potatoes into thin slices. Salt and drizzle with olive oil. Cover the potatoes with another sheet of parchment paper. Bake for 20 minutes at 180°C.
While the potatoes are cooking, cut the onion into small pieces. Cut the mushrooms into strips and fry them in a pan with a little oil until they have released their water. Then add the butter and let it melt. Mix the chopped onion with the mushrooms and season with salt and pepper.
Remove the tray of potatoes from the oven after the cooking time. Separate the potato circle in two with a spatula. Sprinkle grated cheese on one half to enhance the recipe. Spread the mushroom and onion mixture over the cheese. Fold the other half of the potato circle over the mushrooms using the parchment paper. Place under the grill at 220°C for another 10-15 minutes. Decorate with fresh herbs.
Mushrooms, low-calorie and satiating foods, a perfect recipe to stay in shape
A recipe based on mushrooms is the ideal food for those who want to watch their figure. They are very low in calories and very rich in water (more than 80%). Mushrooms also provide a good amount of fiber. This helps promote the feeling of satiety and thus limits the desire to snack.
Additionally, mushrooms contain vitamins that help transform food into energy for the body. The concoction of a recipe based on mushrooms can burn fat and proteins. Mushrooms can be cooked in many ways: in salads, in soups, or sautéed in a pan.
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