Portobello Mushrooms and why we should be eating more!
By Dr Mercola
It’s established that mushrooms are a fungi, but they’re sometimes placed in the vegetable category even though they have a protein profile similar to meat, beans, or grains.
Low in saturated fat and cholesterol and high in fibre, Portobello’s are an excellent source of copper, which your body needs to produce red blood cells and carry oxygen through your body. They also offer three important B-complex vitamins: riboflavin for maintaining healthy red blood cells; niacin for supple skin and properly functioning digestive and nervous systems; and pantothenic acid, which aids in the release of energy from the fat, protein, and carbohydrates in the food you eat.
Just one cup of mushrooms has the potential to release at least 15 different vitamins, minerals, and phytonutrients. A single Portobello contains more potassium than a banana – 630 mg per serving – which helps maintain normal heart rhythm and muscle and nerve function, as well as a balance between your fluid and minerals. This in turn helps control blood pressure.
Mushrooms contain selenium, a compound necessary for the proper function of the thyroid and male reproductive systems. It’s an antioxidant that protects the cells from damage from heart disease, certain cancers, and age-related diseases.
Portobello Mushrooms with Walnut Rocket Pesto
Vegan and gluten free
Recipe by Russell James – The Raw Chef
Serve as an entrée or a main course with a leafy salad, olives and shavings of macadamia nuts.
- 4 Portobello mushrooms
- 3 tablespoons tamari (gluten free soy sauce) or coconut aminos
- 2 tablespoon olive oil
- 2 tablespoons lemon juice
- Toss the mushrooms in the tamari, olive oil and lemon juice for a few minutes.
- Dehydrate in for 3 hours at 115 degrees F, or if using an oven, place on a baking tray and cook on the lowest temperature, which is usually around 150 F (65 C) for about an hour, keeping an eye on them, so they’re lightly cooked and softened.
For the pesto
- 120g (4ozs) of rocket (arugula) leaves
- ½ cup walnuts that have been soaked for 2 hours and rinsed
- 3 tablespoons nutritional yeast
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- ½ teaspoon salt
- ⅓ cup olive oil
- Pulse the leaves, walnuts, nutritional yeast, lemon juice, garlic and salt in a food processor.
- Whilst the food processor is running pour in the olive oil so it emulsifies and doesn’t separate later on.
- Serve a couple of spoonfuls on each of the warm mushrooms straight out of the dehydrator or oven.
Portobello Mushroom Burgers
Vegan and gluten free
4 Portobello Mushrooms
1/3 cup balsamic vinegar
½ cup water
2 tsp. honey
1 garlic clove, minced
¼ tsp. cayenne pepper (optional)
2 Tbsp. olive oil
- Clean mushrooms with a damp cloth and remove the stems. Place in a glass dish, stem (gill) side up.
- In a small bowl, whisk together the vinegar, water, honey, garlic, cayenne pepper, and olive oil and drizzle it over the mushrooms. Cover and marinate in the refrigerator for about 1 hour, turning the mushrooms once.
- Prepare a charcoal grill, gas grill, or broiler to medium heat. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
- Grill or broil the mushrooms until tender – about 5 minutes on each side, turning often. Baste with the marinade to keep them from drying out. Using tongs, transfer the mushrooms to a plate.
- Serve on buns and garnish with your favourite burger options, such as tomatoes, pickles, onions, ketchup, and lettuce. Enjoy!
(From Mayo Clinic’s Healthy Living Recipes)
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4244211, Mushrooms—Biologically Distinct and Nutritionally Unique
- 2http://www.ncbi.nlm.nih.gov/pubmed/18827359, Anti-inflammatory and immunomodulatory properties of 2-amino-3H-phenoxazin-3-one.
- 3http://www.nutritionj.com/content/9/1/29, Both common and specialty mushrooms inhibit adhesion molecule expression and in vitro binding of monocytes to human aortic endothelial cells in a pro-inflammatory environment
- 4http://www.nature.com/cdd/journal/v17/n7/full/cdd2009163a.html, The unusual amino acid l-ergothioneine is a physiologic cytoprotectant4