Mad About Mushrooms

When it comes to veggies, they are of two kinds—ones’ that we eat and make martyrs of ourselves; then there is other kind, which we look forward to eat. Mushroom definitely belongs to the second group. The Egyptian folklore says that this delectable fungus was reserved only for royal mouths. After all, there is something magical about them.

N for nutrition

Without additional ingredients, a serving –5 medium sized mushrooms has only about 20 calories, no cholesterol and virtually no fat and sodium. Now, this is the stuff with which health foods are made of. Mushrooms, white button mushrooms (Agaricus bisporus) are an unexpected source of three B vitamins–riboflavin, niacin and pantothenic acid–as well as the minerals potassium, selenium and copper. In fact, mushrooms are one of few foods rich in selenium.

Mushroom mantra 

• The big family of B vitamins find home in mushrooms. Mushrooms are a good source of the B vitamins – niacin, riboflavin, thiamin, folate, vitamin B6, biotin and pantothenic acid. Riboflavin in mushrooms, a B-vitamin promotes healthy skin and good vision. Thiamine in mushrooms controls the release of energy from carbohydrate, needed for the normal functioning of the brain and nervous system. Niacin, another B vitamin found in mushrooms, ensures that the digestive and nervous systems function as they should. Niacin has several cardiovascular benefits. It has been shown to lower levels of LDL and is one of the most effective agents at increasing HDL levels. Pantothenic acid is a good source of anti-stress hormones. Folate is essential for the formation of red and white blood cells in bone marrow. B6 is essential for breaking down protein for use in building new body tissue. B6 also has a role in relieving symptoms of PMS.
• Mushrooms are an important source of potassium, when hypertensive people have a diet low in sodium and high in potassium their blood pressure profile improves.
• Selenium is an essential mineral that plays an important role in the immune system, the thyroid system, the male reproductive system and cancer prevention; mushrooms are the only produce item that contains significant amounts. 
• Copper, also found in mushrooms, aids iron in its role in making the red blood cells that deliver oxygen to all the cells in the body.

There are umpteen ways to enjoy them–throw them in soups, whip them in omlettes, cook them in gravies, sauté them alone, or bake them with stuffing they will always win you over. Start exploring new recipes of mushrooms and cook up a storm in your kitchen–your health is going to thank you for this. You can start with this delicious and easy to make recipe given below.

Mushroom soup

Ingredients

• Button mushrooms—200 gms sliced
• Celery—2 stalks chopped
• Spring onions—1/2 cup chopped
• Garlic—2 teaspoon diced
• Water or chicken stock – 750 ml
• Milk – 250 ml
• Salt & pepper – to taste
• Dried Shitake mushrooms 2-3, optional
• Spring onion greens – to garnish

Method

• Combine all the ingredients from mushrooms to water or stock. 
• Heat till it begins to boil. 
• Lower the flame and gently simmer for 10-15 minutes. 
• Meanwhile, if using dried mushrooms, soak them in ½ cup of boiling water. 
• Cool the cooked vegetables and blend till smooth. 
• Add milk, salt and pepper to taste. 
• Drain the optional mushrooms from water, discard the stalks and chop the caps and add to the soup.

Heat thoroughly and serve garnished with chopped spring onion greens.

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