Mushrooms are known for adding a delicious flavour and a different texture to dishes and side dishes. But they are also very nutritious. In fact, they're often touted as a superfood, and for good reason.
Mushrooms have several health benefits, like boosting immunity, improving heart health, supporting cognitive function, and regulating blood sugar levels. Each type of mushroom offers unique properties.
There are many tasty ways to use mushrooms in dishes. To add mushrooms to your diet, you may slice them up for salads, make creamy mushroom soup, or sautee or grill them as a side dish.
In this blog, we will discuss mushrooms, their health benefits, and how to make a comforting and creamy garlic mushroom sauce recipe with proper instructions. Keep reading to learn more!
Table of Contents
- Understanding The Epic World of Mushrooms and Their Power Moves
- Rich, Comforting and Classic Creamy Mushroom Sauce Recipe
- 7 Surprising Benefits of Eating Mushrooms: Why These Fungi Deserve a Place on Your Plate
- Nutritional Value of Mushroom Sauce
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Understanding The Epic World of Mushrooms and Their Power Moves
Mushrooms are a type of fungus. This fungus does not produce seeds; it only releases millions of tiny spores that form on the mushroom cap. Found almost all around the world, mushrooms are known for their flavour and texture.
Mushrooms add flavour to dishes without too much fat, calories, or sodium and are packed with many important vitamins and minerals. Mushrooms provide a variety of antioxidants and other nutrients that help maintain heart health and even protect the body from cancer. But the health benefits don’t stop there. Here’s more:
Macronutrients in Mushrooms
- Carbohydrates: On average, mushrooms contain around 2-3g of carbohydrates per 100g.
- Protein: Mushrooms are a good source of plant protein, containing all 9 essential amino acids. This makes them a complete source of protein. The protein content of mushrooms varies according to the type, but on average, they have 2-3g of protein per 100g.
- Fat: Their fat content is usually less than 1g per 100s, making them a great, healthy choice for those looking for low-fat foods.
Micronutrient Content
- Vitamins: Mushrooms are a great source of various vitamins, that are rich in B vitamins (B1, B2, B3, B5, and B9), vitamin C, and vitamin D.
- Minerals: Mushrooms contain many essential minerals, including potassium, copper, phosphorus, iron and selenium.
The nutrient content of mushrooms vary depending on the type, growing conditions, and cooking method. However, all mushrooms are nutrient-dense foods that can contribute to a balanced and healthy diet.
Also Read: 23 Health Benefits Of Garlic For Men With Its Essential Nutritive Values!
Rich, Comforting and Classic Creamy Mushroom Sauce Recipe
Creamy Mushroom Sauce uses mushrooms, cream, herbs, garlic and onions. This sauce goes great with grilled paneer, chicken, vegetables, and more. This delicious sauce gives you 74% of your vitamin A for your immune system, vision, cells and iron absorption, making it a perfect inclusion in your personalised chart of a healthy diet.
Here is the easy creamy mushroom sauce recipe which you can try at home:
Ingredients | |||||
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Method | |||||
1. Place a large skillet over high heat. Add clarified butter and olive oil, and let it melt. 2. Add the garlic and shallot, stir, and cook for 30 seconds. 3. Add the mushrooms, stir, and cook for 6-7 minutes, stirring frequently. 4. Add the vegetable stock and deglaze for 1 minute, stirring frequently. Add parsley and thyme. Toss to combine. 5. Add the thickened cream and mix well. Bring to a boil, reduce heat to medium-low, and simmer for 15 minutes or until thickened. Check seasoning and serve. | |||||
7 Surprising Benefits of Eating Mushrooms: Why These Fungi Deserve a Place on Your Plate
Below are the benefits of eating mushrooms:
1. Reduces Cancer Risk
A review of 17 cancer studies shows that consuming only 18g of mushrooms a day may reduce the risk of cancer by 45%. Mushrooms are rich in ergothioneine, an amino acid and antioxidant that prevents or slows cell damage.
Certain types of mushrooms (like shiitake, maitake, and king oyster) have higher amounts of ergothioneine than other mushrooms. However, researchers have found that eating any type of mushrooms daily can reduce your risk of cancer.
2. Lower The Intake Of Sodium
Sodium retains excess fluid in the body, increasing blood pressure. To reduce your sodium intake, consider adding mushrooms to your meals.
Mushrooms are naturally low in sodium – a full cup of white mushrooms has only 5mg of sodium. This makes them one of the best foods for high blood pressure.
They offer a savoury flavour that also reduces the need for extra salt, which helps in keeping your blood pressure low. A study from the Culinary Institute of America shows that replacing half the meat with mushrooms in a traditional ground beef recipe can preserve flavour while reducing sodium intake by 25%!
Also Read: Which Salt Is Better For Health? Here Are 4 Types And Detailed Insights To Help You Choose
3. Promote Cholesterol Reduction
Mushrooms are a great substitute for red meat, and they minimise the calories, cholesterol and fat. Some research shows that shiitake mushrooms, in particular, help keep cholesterol levels low. They contain compounds that inhibit the formation of cholesterol, block the absorption of cholesterol, and reduce the total amount of cholesterol in the blood.
4. Protect Brain Health
Researchers continue to study the effects of mushroom consumption on mild cognitive impairment (MCI). MCI causes problems with memory and speech and can often lead to Alzheimer's.
A study in Singapore showed that the participants who consumed more than 2 cups of mushrooms a week had nearly 50% lower risk of developing MCI. Even participants who only ate one cup saw some benefit. Participants ate golden, oyster, shiitake and white button mushrooms.
5. High In Vitamin D
Vitamin D helps in maintaining and building stronger bones by aiding in calcium absorption. Most people rely on supplements or sunlight to get their vitamin D, but mushrooms are a great way to source this nutrient through diet.
The vitamin D content in certain mushrooms can increase when exposed to UV light or sunlight. White, portabella, and cremini mushrooms provide the most vitamin D after UV light or sunlight exposure. To get the recommended daily amount, chop three mushrooms (or one portabella mushroom) and expose them to sunlight for at least 15 minutes. You can then use these mushrooms as you like.
You can also take ToneOp Care’s Vitamin 360 tablets to balance your vitamin intake, including vitamin D.
6. Stimulate A Healthier Gut
The gut is home to organisms and bacteria that play a big role in a person's health and mood. To keep your gut healthy, you can stimulate the growth of good bacteria with prebiotics like mushrooms.
Mushrooms contain polysaccharides, a carbohydrate that stimulates the healthy bacteria growth. While many foods are broken down by the acid in our stomach, polysaccharides in mushrooms pass through the stomach unchanged and are able to reach the colon, where they promote bacterial growth.
Also Read: Top 10 Good Foods For Gut Health With Ways To Improve And Heal It Naturally!
7. Supports Healthy Immune System
Mushrooms contain micronutrients that help support a healthy immune system. According to the Mushroom Council, mushrooms have the following nutrients that boost your immune system:
- Selenium: Helps your body create antioxidant enzymes that prevent cell damage. Cremini or portabella mushrooms will give the most benefit.
- Vitamin D: Helps with cell growth, reduces inflammation and strengthens immune function. Portabella mushrooms offer an easy way to add vitamin D to your diet.
- Vitamin B6: Helps your body make red blood cells, proteins and DNA. Shiitake mushrooms are rich in vitamin B6.
Nutritional Value of Mushroom Sauce
The following table elucidates the nutritional value of mushroom sauce:
Nutritional Value of Mushroom Sauce | |
| Calories | 441 kcal |
| Protein | 4 g
|
| Fat | 44 g |
| Carbohydrates | 9 g |
| Sodium | 46 mg |
| Potassium | 463 mg |
| Vitamin A | 1775 IU |
| Vitamin C | 4 mg |
| Calcium | 93 mg |
| Iron | 1 mg |
Dietitian’s Recommendation
For a healthier mushroom sauce, I recommend using olive oil instead of butter to cut down on saturated fat. You can also replace heavy cream with low-fat yoghurt or plant-based milk to reduce calories while still achieving a creamy texture. Incorporating fresh herbs like thyme or parsley not only enhances flavour but also adds nutritional benefits. Lastly, consider adding more vegetables, such as spinach or kale, to boost the sauce's fibre and nutrient content, making it both delicious and weight-loss-friendly!
Dt. Lavina Chauhan
The Final Say
In conclusion, this comforting and creamy mushroom sauce recipe is not only tasty but also packed with health benefits. Mushrooms can help boost your immune system, keep your heart healthy, and even support weight loss. By making this sauce at home, you can enjoy a delicious meal while taking care of your body. So, try out this recipe and enjoy the yummy flavours and all the good things mushrooms have to offer!
FAQs
1. What is mushroom sauce made of?
Mushroom sauce is typically made from ingredients like sliced mushrooms, butter or oil, garlic, and a liquid base such as broth or cream. For a healthier version, you can use less cream and incorporate vegetable broth for flavour while keeping it weight-loss-friendly.
2. Can mushrooms help prevent cancer?
Yes, studies suggest that some mushrooms may have cancer-fighting properties due to their antioxidants and compounds, such as beta-glucans.
3. Do mushrooms have anti-inflammatory properties?
Indeed, mushrooms have anti-inflammatory properties. They contain bioactive compounds that can help reduce inflammation and promote a healthy immune response.
4. What is the nutritional value of mushrooms?
Mushrooms contain high fibre, vitamins (B, C, D), and minerals (iron, selenium) and are low in calories and fat.
References
- https://www.webmd.com/diet/health-benefits-mushrooms
- https://chefjackovens.com/creamy-garlic-mushroom-sauce/
- https://www.uclahealth.org/news/article/7-health-benefits-of-mushrooms
- https://www.scripps.org/news_items/7638-what-are-the-health-benefits-of-mushrooms
- https://www.mushroomcouncil.org/all-about-mushrooms/nutrition/
- https://www.starhealth.in/blog/mushrooms
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