Mushrooms For Weight Loss: Nature’s Secret Strategy In A Small Package

My dad would sneak mushrooms into pizzas that my family ordered when I was a child. He would even put the mushrooms in cheese, per my parents’ request at the pizza restaurant. He loved them however, I was always convinced that one mushroom could ruin the pizza. Now that I’m older , and have developed a more sophisticated palate (ok fine, I still like Cinnamon Toast Crunch), I’ve come to understand the uniqueness of mushrooms in the world of cuisine. They provide an extraordinary variety of texture and flavors which appear to be able to adapt to any kind of dish. Also, as a sort of frosting I’ve found out that mushrooms are truly wonderful for your health. Let me share my love for the mushrooms.

Health Benefits

Eating edible mushrooms is an excellent food which can enhance your well-being. The first antibiotics were actually taken from mushrooms. Since they are 80-90% water, mushrooms are low in calories yet they are high in fiber. They are fat-free, cholesterol-free and are very low in sodium (especially suitable for people who follow an hypertensive diet). Here are some good reasons to add more mushrooms into your cooking.


  • Mushrooms are regarded as probiotics which means they aid the body in strengthening itself and fight off illness. The probiotic power comes from their high content of the nutrient riboflavin.
  • The mushrooms are a fantastic source of potassium, a mineral which helps lower blood pressure as well as reduce the risk of having a stroke. A medium portabella mushroom contains more potassium than an orange juice glass or a banana.
  • For decades, anti-cancer research has concentrated on phytonutrients present in mushrooms. Many countries employ medicinal mushrooms as an alternative to traditional cancer treatment.
White (Button).


White mushrooms are available in a variety of sizes and color. Button mushrooms, which are smaller versions of white mushrooms, are most frequently used in cooking and can be found in most grocery shops. White mushrooms are mild to delicate in flavor when they are freshly picked. The caps will develop a richer flavor when they get darker.


  • Recent research has shown white mushrooms can reduce the risk of prostrate and breast cancer.
Grilled Lemon Shrimp With Mushrooms


This nutritious meal is prepared with light lemon juice and garlic, cooked to perfection, and packed into pita. A delicious, carb-friendly meal!

Ingredients

8 oz. fresh white mushrooms

1 1 lb. large shrimp, peeled and deveined

2 medium-sized zucchinis, cut 1″ thick (about 2 1/2 C.)

1 medium-sized red onion cut into 8 wedges

1/4 C. olive oil

2 Tbs. Fresh lemon juice

2 teaspoons minced garlic

1 teaspoon. dried oregano leaves crushed

1/2 teaspoon Salt

1/4 teaspoon ground black pepper

4 pitas warm, served

Cucumber Yogurt Sauce:

1 C. plain low-fat yogurt

1 C. diced peeled, seeded, peeled and seeded cucumber

1 Tbs. 1 Tbs. chopped fresh mint or chopped parsley

1 teaspoon minced garlic

1/2 teaspoon. salt

Directions

The outdoor grill or broiler to a hot temperature. Smaller mushrooms can be left as whole, but you can halve the larger ones. In a large bowl put the shrimp, mushrooms, red onion, and zucchini. In a small bowl mix olive oil and lemon juice garlic, oregano, garlic black pepper and salt, and then pour over the vegetables. mix until coated. Place the shrimp and veggies on grill racks or broiler pan. Grill or broil no more than 6 inches away from the heat until the shrimp and veggies are cooked through, approximately 8 minutes, stirring often and occasionally brushing with the remaining marinade. Serve with pitas and Cucumber Yogurt Sauce.

To make the sauce In a small bowl, combine all the ingredients and mix well. About 1 1/2 cups of sauce is needed.

Yield: 4 portions

From: St. Pete Times

Nutritional information per Serving 308 calories, 25gm protein 16gm Fat

Crimini/Cremini/Italian Brown

Crimini mushrooms are similar to white mushrooms but have darker colors. They can range from light brown to dark brown. They are more firm in texture and an intense, earthier flavor than white mushrooms. These make a great substitute for white mushrooms in any recipe and work especially well with beef.


  • Crimini mushrooms are an excellent source of selenium. This is necessary for proper functioning of the antioxidant system. Selenium can help prevent arthritis, colon cancer as well as asthma. Crimini mushrooms are beneficial as a source of zinc, a critical mineral for the immune system.
Vegetarian Hobo Dinner


The food is cooked on hot coals. It also includes Boca meat, mushrooms, carrots and potatoes.

Ingredients

2 carrots, sliced

6-8 new potatoes, quartered

1/2 onion, lg. Chops

2 shallots cut in slices

2-3 cloves garlic, lg. Chops

8-10 cremini mushrooms in whole or halved

2 to 4 Tbs. Olive oil

2 Tbs. 2 Tbs.

1 pack frozen Boca ground “meat”

Salt and pepper according to your preference

season salt, dash

Directions

Mix all the chopped vegetables into one bowl. Make sure to double the aluminum foil, and create 2 pockets. Place a layer of vegetables on bottom. Layer Boca ground “meat” after that. Then layer the last layer of veggies. Pour 1-2 Tbs. of olive oil onto every meal, and sprinkle with butter, if using. Add pepper, salt and salt. Fold foil to make an airtight seal. Flip halfway through. Serve with ketchup and enjoy!


Portabella/Portobello

Portabellas can reach 6 inches in diameter which makes them a more significant relative of white mushrooms. Portabellas are more difficult to spoil than white or crimini mushrooms. Because of their longer growth cycle, they have the most dense, meatier texture and flavor. This makes them delicious on sandwiches.

Portabella Pizza

This tasty, crust-less pizza filled with tomatoes, cheese and mushrooms is part of a low-carb diet.

Ingredients

1 to 2 teaspoons extra-virgin olive oil

1 clove garlic, peeled, minced

6 oz. portabella mushroom caps (about 4), cleaned, stems removed

To the taste Add a pinch of salt, and freshly ground black pepper

12 oz. mozzarella cheese, sliced or shreds 10 fresh basil leaves

2 fresh tomatoes, sliced, roasted or broiled Oregano leaf If desired, add a leaf of Oregano.

Directions

Preheat the oven to 450 degrees. In a small bowl, combine the oil and garlic. The oil mixture should be rubbed on all sides of the caps. Place the caps top-side down on a baking sheet lined with parchment. Season with salt and pepper. Lay the cheese, basil and tomato slices alternately in a circle over the mushrooms. Sprinkle with oregano, if you like. Bake for about 3 to 5 minutes, or until the cheese is melting. Take it out of the oven and let it cool before serving.

Shitake (Oak/Chinese/Black Forest).

Shitake caps are rich in flavor and woody. They also have a a soft, spongy texture. They can range in hues ranging from dark brown, with broad, umbrella-shaped caps. The Shitake mushrooms can keep for up to 14 days and the stems are used to flavor soups.


  • For centuries, they were used in East Asia to fight colds and flu, shitake mushrooms have been shown to help boost the immune system, fight infection and prevent tumors from growing. Shitake is also utilized to help treat nutritional deficiencies as in liver disorders.
Miso Soup


Ingredients

4 C. water

1 to 2 C. chopped organic vegetables

1 1/2 Tbs. 1 1/2 Tbs.

Miso Firm Tofu, cut into 1/2 inch cubes

A 3 inch piece of dried wakame seaweed (found at most health food stores).

2 Shitake mushrooms, organic dried (Can be pre-soaked as per the directions on the packaging.)

Directions

Boil the water in a small pan. Boil albino shrooms in a pot. Add the chopped mushrooms and vegetables. Reduce heat, cover and cook until the vegetables are tender (about 8 to 15 minutes, depending on the kind of vegetables you’re using). After simmering for about 5 minutes take a 1/4 C. boiling vegetable broth that has been boiled in a separate bowl. Mix miso in the bowl until it turns into it’s a smooth paste. Mix the miso mix with tofu. Set bowl aside until the vegetables are soft. Add seaweed to the pot by breaking it into small pieces.

When vegetables are tender Once they’re tender, add miso to the pot. Allow it to sit for three to four minutes. Don’t cook miso with high temperature, since it could kill the living microorganisms that aid in digestion and healing. Miso soup can be prepared by experimenting. You can play around with different combinations of miso and vegetables. This miso soup recipe will help you to respect your body’s wisdom. Enjoy this healing soup.

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