Mushrooms are nutritional goldmines with impressive health benefits. Whether tossed into a stir-fry, blended into a soup or eaten raw, mushrooms pack a punch when it comes to immune support, disease prevention and overall wellness. 

Health Benefits

Immune Support: Mushrooms contain beta-glucans and other compounds that enhance immune system function. 

Rich in Antioxidants: They are loaded with antioxidants, such as selenium and ergothioneine, that help combat oxidative stress. 

Heart Health: Mushrooms are cholesterol-free, low in sodium and contain potassium, which all support cardiovascular health. 

Anti-Cancer Properties: Certain mushrooms, such as shiitake and maitake, contain compounds linked to cancer prevention. 

Brain Function: Mushrooms support cognitive health due to their antioxidant profile and anti-inflammatory properties. 

Vitamin D: When exposed to sunlight, mushrooms can provide a plant-based source of vitamin D, essential for bone health. 

Gut Health: High in prebiotic fiber, mushrooms help feed beneficial gut bacteria and support digestive health. 

Weight-Friendly: Low in calories and high in fiber, mushrooms help you feel full without adding extra calories. 

Blood Sugar Regulation: Some mushroom varieties may help regulate blood sugar and improve insulin sensitivity. 

Nutrient Dense: Mushrooms provide B vitamins, copper, selenium and more nutrients in a low-calorie, versatile package.

Stuffed Portabella Mushrooms

Ingredients 

• 3 oz portabella mushrooms, cleaned 
• 1 T canola oil 
• 1 tsp garlic, minced 
• 1 oz yellow onion, diced 
• 2 oz frozen spinach, chopped 
• 2 oz cream cheese 
• 1 tsp Italian seasoning 
• 1 T parmesean 
• ½ oz panko bread crumbs, optional 
• Parsley, finely chopped 

Directions 

1. Remove stems and gills from portabella mushrooms. 
2. Place mushrooms on a sheet pan, drizzle with oil and season with salt and pepper. Set aside. 
3. Heat a small skillet over medium heat, and sauté garlic and onion in the remaining oil until fragrant, about 2 minutes. Add spinach and cook until wilted. Remove from heat. 
4. In a bowl, combine cream cheese, parmesean cheese, Italian seasoning, a pinch of salt and pepper, and cooked spinach mixture. 
5. Spoon the filling into each portabella mushroom cap. Sprinkle breadcrumbs on top, if desired. 
6. Place the stuffed mushrooms on a baking sheet and bake in a preheated 400°F oven for 20 to 25 mintues or until golden and bubbly. 
7. Remove from oven and sprinkle with parsley, if desired.

Serves one
Nutrition per serving – calories: 310; fat: 23g; cholesterol: 75mg; sodium: 440mg; carbohydrate: 16g; protein: 15g