Tuesday, October 1, 2019

Hearty, Healthy Vegan Mushroom Recipe Roundup

Combine You Favorite Veggies and Mushrooms for a Colorful Dish


This is an ode to the edible mushroom, one that reveals powerful health benefits and delicious whole food plant based mushroom recipes that are shared below. 

It's a fun way to celebrate National Mushroom Day on Oct 15th and encourage you to learn how simple it is to plan for and eat more mushrooms throughout the year.





Mushrooms are a favorite in my house, because they are: 

1. easy to prepare
2. scrumptious
3. adaptable and can replace unhealthy ingredients in a conventional recipe
4. low in calories
5. low in carbohydrates
6. low fat
7. low sodium
8. a healthy source of plant protein
9. cholesterol and gluten free
10. a whole food and vegan
11. healing and have disease prevention properties 


We love button, shiitake, baby bellas, cremini, and porcini mushrooms, and have discovered even a single Portobello mushroom contains more potassium than a banana.





Mushrooms provide other important nutrients, including selenium. This antioxidant protects cells from damage that might lead to chronic diseases and strengthens the immune system. 

Mushrooms are a good source of riboflavin, niacin, vitamin D, proteins, copper, and fiber. See more health benefits here and here.

Mushrooms are neither fruit nor vegetable, but are botanically classified as a fungi and considered a vegetable for nutrition. 

The textures and tastes are pleasing to the palate. Mushrooms can replace meat or other animal products in any recipe you choose. 

When put to the test, this study shows that mushrooms are as filling and satisfying as meat.

Season and roast mushrooms covered, and they stay juicy (they are made up of 90% water). 

Even though mushrooms are commonly white or brown, these colors are a healthy exception to the rule to eat the colors of the rainbow. 








Edible mushrooms grow into many shapes, size, and flavors. Each  of the 200 or so edible mushroom varieties packs a powerful nutritional punch.  

Warning: Don't forage for or eat wild mushrooms, unless they have been examined by a mushroom expert. Some varieties of wild mushrooms are poisonous. Better to be safe than sorry.


Mushrooms have a long history as a food source with healing capacities. Research posted on Medical News Today indicates incorporating mushrooms into your meals, even in small portions (three quarters of a cup cooked and served twice a week), appears to have lowered the risk of mild cognitive impairment (MCI) in the sixty+ year olds who were studied. MCI is a condition which often precedes Alzheimer's disease. 

Another study suggests various compounds in mushrooms helps reduce inflammation and prevent and fight breast cancer, hepatocellular carcinoma, uterine cervix cancer, pancreatic cancer, gastric cancer, and acute leukemia. 

This food when combined with a healthy diet and active lifestyle can help prevent diabetes and cardiovascular disease too.

Presenting the Hearty, Healthy Vegan Mushroom Recipe Roundup


To start the recipe ball rolling... this recipe comes from the Minimalist Baker #Minimalist Baker. It's for Caramelized Shiitake Mushroom Risotto.  You can make this creamy, rich, and delicious dish without the guilt, because it has such nutritious ingredients. 


Plate of delicious Vegan Caramelized Shitake Mushroom Risotto topped with fresh parsley



Next on the lineup is Vegan Green Bean Casserole, perfect for a side dish at an autumn or winter holiday feast or as the star of a simple mid-week meal. It's from Diane Smith at #plantbasedcooking.


Green Bean Casserole




Here's a wonderful recipe from Sarah at Making Thyme for Health. Vegan Porcini Mushroom Gravy is a yummy recipe that's pictured with mashed potatoes. It's vegan, gluten free, grain free, nut free, and soy free, and appeals to everyone, including those who don't eat or are allergic to these ingredients.



Vegan Porcini Mushroom Gravy- dried porcini mushrooms give this gravy tons of umami flavor that's sure to highlight any dish you serve! (gluten-free)


See this fabulous recipe for Mushroom Bisque from Judee Algazi, the blogger at Gluten Free A-Z Blog . This soup cooks up fast, tastes rich and delicious, yet it's vegan and gluten free. 






Broccoli and Mushroom Stir Fry comes from the recipe designers at Skinny Ms.  It looks and tastes great, and uses many nutritious, delicious ingredients for a one pot meal.



Next is a roundup post from this blog that first appeared on May 15, 2019. Recipes for Remarkable Vegan Meatballs has three mouthwatering recipes that include mushrooms.




Last but not least is my recipe for Marinated Mushroom and Red Pepper Sandwich at Colors 4 Health.






Ingredients:

Marinade
1/2 cup balsamic vinegar
1 Tablespoons extra virgin olive oil
4 cloves garlic chopped
1 Tablespoon fresh lemon juice
1 Tablespoon Dijon mustard
1 Tablespoon Maple syrup
1 teaspoon fresh parsley or 1/2 teaspoon dried parsley
1 teaspoon fresh oregano or 1/2 teaspoon dried oregano
fresh ground black pepper to taste

Other ingredients:
8 oz. of any type mushroom you have on hand (I used baby bellas)  cleaned and chopped
1 red pepper cleaned and chopped

Sandwich Fixings:
4 slices any variety of bread or 2 rolls (I used gluten free vegan)
Lettuce leaf
Sliced tomato
Sliced red onion
optional: guacamole, sprouts, shredded carrot, and hummus

How to Make It:

1. Sauté chopped garlic in one Tablespoon of oil until lightly browned. Then whisk all marinade ingredients together, until they are thoroughly blended.

2. Place items marked "other ingredients" in a glass or stainless casserole or baking dish. Toss in the marinade and mix well. 

3. Cover casserole dish and refrigerate for at least 1 hour. Please note the longer you leave ingredients in marinade, the more tasty it becomes (up to one day).

4. When you're ready to cook, preheat oven to 375 degrees F. Cook dish covered for 30-45 minutes. If mushrooms and peppers are fork tender they are ready. If not, cook another 15 minutes and test again.

5. Scoop out portions with a slotted spoon and use the sandwich fixings to make up your sandwiches. This recipe will serve 2 people. The picture above shows it being served with a side of fresh organic corn. Double the recipe amounts to serve four people. 

Another way to eat vegan marinated mushroom and red peppers is to place the mixture including the cooked marinade on a bed of brown rice (pictured with fresh asparagus), or on wheat berries, lentils, or quinoa.




Wishing you bon appetite and much inspiration as you create many luscious, healthy mushroom dishes throughout the year.



Do you enjoy eating mushrooms?  Please comment below. I appreciate every comment, but do not publish those that have links in them. Thanks for understanding.

Which variety of mushrooms do you like best and why?


What recipes mentioned above will you try?

Do you have any recipe tips you'd be willing to share? Please include them in your comment as well.


If you like what you see, please reshare on social media and link back to this post.



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18 comments:

  1. I am not a vegan, but I love mushrooms. These are some delish recipes. TFS

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    1. Thanks for the comment and visit Clearissa. Have a beautiful day.

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  2. Thanks for all the valuable information about the health benefits and healing capacity of mushrooms- such a good reminder! I enjoyed reading your post and want to thank you for including my mushroom bisque recipe in your mushroom recipe features!

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  3. Thanks Judee for the kind words. Your Mushroom Bisque recipe will come in handy, especially when I want a delicious bowl of soup, but only have less than a half hour to prepare it. Thanks for being part of this mushroom roundup and be well.

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  4. Fun and informative post -- I didn't know there was a National Mushroom day, but since I love mushrooms, I think I'll be celebrating. :)

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    1. Thanks Beth for the visit and comment. I celebrate the mushroom every week of the year, and see you are a mushroom lover too. Have a great weekend.

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  5. Hubby would like this but not me, I just don't have a taste for mushrooms. Thanks so much for linking up at the #UnlimitedMonthlyLinkParty 5. Shared.

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    1. Sorry you don't like mushrooms. Thanks for hosting #UnlimitedMonthlyLinkParty 5. What a fun party it is.

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  6. Hi Nancy!! What a fabulous collection of mushroom recipes. I am making French onion pork chops and following your good post, here, I think I will go add some mushrooms to it as it cooks in the crock pot. The risotto and the green bean casserole both sound delish. Would like to invite you to link up this wellness post with me today on Wellness Wednesday!

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    1. Thanks Natalie for the comment and visit. Adding mushrooms to any dish makes it tastier. Missed the party this week, but will visit it soon.

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  7. Nice assortment of dishes and yes mushrooms are so special!

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  8. I didn't know mushrooms have so many health benefits! I do love mushrooms and if it wasn't for my son who absolutely will not eat mushrooms, I would definitely incorporate them in my cooking all the time. Thanks for sharing this useful info with Fiesta Friday!

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    1. Thanks Angie for the visit and comment. Appreciate you hosting #FiestaFriday and wish you a wonderful day.

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  9. I do love mushrooms and it was really quite interesting to learn about the health benefits of them! Thanks for sharing an thanks so much for stopping by!
    Hugs,
    Debbie

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    1. Glad to know you love mushrooms, and thanks for the comment and visit. Have a beautiful weekend and lead a colorful life! Hugs to you too.

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  10. Hi Nancy,
    I love mushrooms and know they are very good for you, but I can't eat due to a allergy to them. This recipe sounds delicious and so healthy. Thanks for sharing.

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    1. Thanks for your comment and visit Marla. Sorry you can't eat mushrooms, but good you know you have that allergy. Have a beautiful weekend.

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