Superfood of the Month: Mushrooms

Mushrooms are more than just a delicious addition to many dishes. They are packed with nutrients and offer a range of health benefits. Often grouped with vegetables, mushrooms are a type of fungus and have been valued for their medicinal properties for centuries. Here are 10 health benefits that highlight why mushrooms are a fantastic superfood. 

Benefits 

• Rich in nutrients: Mushrooms are a good source of essential vitamins and minerals, including B vitamins, selenium, potassium and copper. 
• Immune system booster: The beta-glucans in mushrooms help in stimulating the immune system, enhancing its ability to fight infection. 
• Heart health: Certain compounds in mushrooms have been found to help lower cholesterol levels, contributing to heart health. 
• Weight management: Low in calories and high in fiber, mushrooms can be a valuable food for weight management and satiety. 
• Antioxidant properties: Mushrooms contain antioxidants such as selenium and ergothioneine, which help protect the body from damaging free radicals. 
• Diabetes support: Low carbohydrate content and high fiber levels make mushrooms a beneficial food for people managing diabetes. 
• Mental health: Some studies suggest that eating mushrooms may lower the risk of cognitive decline. 
• Cancer-fighting properties: Certain types of mushrooms have been linked to a reduced risk of certain cancers because of their anti-inflammatory and immune-boosting effects. 
• Bone health: Being a source of vitamin D, especially when exposed to sunlight, mushrooms can help maintain strong and healthy bones. 
• Gut health: The fiber in mushrooms helps promote a healthy gut and aids digestion. 

Chicken and Mushroom Stir-fry

 Ingredients 

• 1½ lb of chicken breast, thinly sliced 
• 2 c mushrooms, mixed variety (e.g., shiitake, button), sliced 
• 1 c bell peppers, mixed colors, sliced 
• 1 c broccoli florets 
• 3 T soy sauce 
• 2 cloves garlic, minced 
• 1 T ginger, grated 
• 2 c brown rice, cooked

Directions

1. Heat a large skillet or wok over medium-high heat. Add a tablespoon of oil. 

2. Add the chicken slices and stir-fry until cooked through, about 5 to 7 minutes. Remove and set aside. 

3. In the same skillet, add another tablespoon of oil. Sauté garlic and ginger for about 1 minute. 

4. Add the bell peppers and broccoli, stir-frying for 3 to 4 minutes until they start to soften. 

5. Add the mushrooms and continue to stir-fry for another 2 to 3 minutes. 

6. Return the chicken to the skillet. Add soy sauce and combine well. 

7. Serve the stir-fry over cooked brown rice. 

Nutrition: Calories: 450; Protein: 30g; Fat: 15g; Carbohydrates: 40g; Fiber: 5g