Earthy-Fresh Mushrooms
Rainy springtime weather creates the perfect breeding ground for earthy, hearty mushrooms. Whether you pick up a package from the farmers market or grocery store, use them to recreate these healthy recipes from local and national retailers.
How to Clean:
Before you cook or store your ’shrooms, you’ll want to get them nice and clean. Dampen a cloth or paper towel and then wipe each mushroom clean. If they’re super dirty, give them a light rinse before gently patting them dry with paper towels. Be sure not to soak mushrooms, as they will become soggy.
Storing Wisdom:
If you buy mushrooms pre-packaged, they’re safe to stay in the package until it’s time to clean and cook them. If they’re not pre-packaged, store them in a paper bag or a damp cloth bag and place them in the refrigerator. Both options will allow them to breathe and stay firm until you’re ready to cook them.
Mexican Pizza
Marinated mushrooms stand in for taco meat in this easy vegan Mexican Pizza by Southern Sqweeze Health Coach and Owner/Operator, Kelsey Vasileff.
Marinated Mushrooms
- 4 cups chopped mushrooms (2 cups shiitake, 1 cup baby bella, 1 cup portobello)
- 5 Tbsp. liquid amino acids
- 3 Tbsp. maple syrup
- 2 Tbsp. apple cider vinegar
Place chopped mushrooms in a bowl. Mix marinade ingredients with chopped mushrooms and let marinate for 30 minutes to an hour (if you have more time that’s even better).
Photography by Rich Smith
“Taco Meat”
- 2 cups of activated walnuts (soaked overnight or for 2-3 hours), rinsed and drained
- marinated mushrooms
- 1/2 cup diced bell pepper
- 1/4 cup diced red onion
- 1 small handful fresh parsley
- pink Himalayan sea salt and ground black pepper to taste
Place soaked walnuts in food processor and pulse until chunky. Do not over-process or it will become mushy. Add bell peppers, onions, marinated mushrooms, and parsley. Mix salt and pepper in by hand.
Extra Ingredients:
- tortilla (baked until crisp)
- salsa or pico de gallo
- shredded romaine
- sliced cherry tomatoes
- cubed avocado
- cilantro to garnish
Photography by Rich Smith
Assembly
- tortilla
- salsa or pico de gallo
- taco meat
- shredded romaine
- sliced cherry tomatoes
- cubed avocado
- cilantro to garnish
Stuffed Mushroom Caps
Serves 8
This simple, healthy appetizer is a sure crowd-pleaser.
Ingredients:
- 16 large stuffing mushrooms
- 2 Tbsp. extra-virgin olive oil
- 1 small onion, minced
- 1 cup whole-wheat bread crumbs
- 1/4 cup finely chopped almonds
- 1/4 cup mirin (cooking wine made from sweet rice)
- 2 Tbsp. tamari
- Juice of 1 lemon
Directions: Dice mushroom stems and set aside. Combine mirin, tamari, and lemon juice in a small bowl. Heat oil in a skillet and cook onions and mushroom stems until very soft. Add bread crumbs, almonds, and half of mirin mixture to onion mixture. Cook over medium heat until liquid is absorbed by the bread crumbs. Place mushroom caps, round-side down, in a baking dish. Pour remaining half of mirin mixture over mushroom caps, fill with bread crumb mixture, and bake at 350°F until browned, about 20 minutes.
Nutrition Facts (per 2 stuffed mushrooms):
Calories—130
Total Fat—7g
Saturated Fat —0.5g
Sodium—230mg
Carbohydrate—13g
Dietary Fiber—1g
Protein—3g
From Whole Foods Market
Wild Mushrooms with Thyme Butter
Serves 4
An earthy mushroom mix with fresh thyme is perfect for a springtime dinner.
Ingredients:
- 2 Tbsp. extra-virgin olive oil
- 2 Tbsp. unsalted butter
- 8 oz. gourmet mushroom blend
- 12 oz. sliced portobello mushrooms
- 1 tsp. kosher salt
- 1/2 tsp. pepper
- 4 sprigs fresh thyme
Directions: Place oil and butter in large sauté pan and melt on medium-high heat. Add mushrooms, salt, and pepper. Cook 2 to 3 minutes, stirring often or until the mushrooms begin to soften. Add thyme sprigs and cook 2 to 3 more minutes. Remove from heat and serve.
Nutrition Facts (per serving):
Calories—140
Total Fat—13g
Saturated Fat—4.5g
Cholesterol – 15mg
Sodium—290mg
Carbohydrate—6g
Dietary Fiber—3g
Protein—3g
From Publix
Barley and Mushroom Salad
Serves 8
Fiber-rich barley, instead of lettuce, is the base for this salad that combines the mellow flavor of roasted red onion with hearty shiitake mushrooms.
Ingredients:
- 1 Tbsp. white wine vinegar
- 1 tsp. honey
- 1 tsp. brown mustard
- 3 Tbsp. olive oil
- salt and pepper
- 1/2 red onion
- olive oil
- 2 2/3 cups vegetable broth
- 2/3 cup pearl barley
- 4 oz. raw shiitake mushrooms, sliced
- 1/2 cup chopped fresh parsley
- 1 tsp. salt
Directions: For vinaigrette, whisk together vinegar, honey, and mustard. Slowly add oil while whisking, until emulsified. Add salt and pepper to taste. Preheat oven to 350°. Peel onion half and coat with oil. Place on baking sheet and roast until tender, about 30 minutes. Chop coarsely. In a medium pot, bring broth to a boil and add barley. Reduce heat and simmer, covered, until barley is tender (35 to 40 minutes). Drain any excess liquid and spread barley on a baking sheet to cool. In a sauté pan over medium heat, cook mushrooms with one tablespoon of oil until tender. Mix sautéed mushrooms into cooled barley, along with onion, parsley, salt, and vinaigrette. Adjust seasoning as desired.
Nutrition Facts (per serving):
Calories—207
Total Fat—7g
Saturated Fat —1g
Cholesterol —1mg
Sodium—848mg
Carbohydrate—34g
Dietary Fiber —6g
Protein—5g
From Nutrition World
Did you know?
Unlike most plants, mushrooms lack chlorophyll. Because of this, they don’t need sunlight in order to grow and thrive. They can even be grown in very dark places, such as caves.
Did you know?
Grains and foods that come from animals are good sources of the mineral selenium, which plays an important role in the human immune system, the thyroid system, and the male reproductive system. Mushrooms are the only type of fresh produce to contain significant amounts of selenium.
