4 healthy mushroom recipes for the fantastic dinners
These healthy mushroom recipes will let you have a healthy meal without the hassle, whether you don’t know what to do with mushrooms or want to try a new technique to cook them.
Let’s initially spend some time learning. Contrary to popular belief, even though it is consumed as a vegetable, the mushroom is not a vegetable. There are numerous species, ranging from chanterelles and mushrooms to boletus and morels. From early spring to late fall, they are harvested. Any cooking method works well with it, and certain species can even be eaten raw. We can use preserves, glass jars, or even dried mushrooms during the winter.
Last but not least, the mushroom is low in calories (22 calories per 100g) and has a low glycemic index (15 out of 100).
The 4 fantastic healthy mushroom recipes
1. Healthy savory porridge with mushrooms
For lunch or dinner, make this flavorful, vegetarian porridge recipe with mushrooms and cheese. This is a suggestion to mix up how oats is used in meals and cooking. We chose a vegetarian and naturally protein-rich recipe for this nutritious savory porridge using egg, cheese, and semi-skimmed milk. Additionally, doing so will reduce the meal’s glycemic index to a moderate level.
- 60g fine rolled oats
- 250ml vegetable stock
- 100g button mushrooms (or boletes or chanterelles)
- 100ml semi-skimmed milk
- 1 whole egg (preferably organic)
- 30g grated cheese
- 1 small onion
- Salt, pepper and garlic powder
- Chop the button mushrooms and onion.
- For three to five minutes, cook the chopped onion in a thin layer of olive oil in a pan.
- Add the button mushrooms, cut into slices.
- Take out a spoonful of the mushroom mixture. to reserve.
- Oat flakes are then added, and vegetable broth is used to moisten.
- For 3-5 minutes, stir often.
- Pour the semi-skimmed milk in once the flakes have swelled, then add the egg.
- 2 to 3 minutes of continuous stirring. As time goes on, the porridge will get creamier.
- Add salt, pepper, and garlic powder to taste.
- Serve and offer with the cottage cheese and spare mushrooms.
2. Vegetarian Butternut and Mushroom Lasagna
A nutritious, vegetarian healthy mushroom recipes for butternut squash and mushroom lasagna that is ideal for winter is available. Thanks to a handmade bechamel sauce made without butter, they are hearty yet light. They are comprehensive and balanced, and even without meat, they provide ample protein.
- 6 sheets of lasagna
- 400g button mushrooms (or mixed mushrooms)
- 350ml semi-skimmed milk
- 250g butternut squash (or pumpkin)
- 60g grated cheese (your choice)
- 25g wheat flour
- 15ml olive oil
- 1 pinch of nutmeg
- Peel the squash, then chop it into cubes and boil it for 20 minutes in unsalted water.
- Drain the cooked food, then purée it in a blender.
- Slice the mushrooms very thinly, then sauté them in the pan for 5 to 7 minutes, or until they have reduced and are cooked, while the squash cooks.
- Heat the flour and oil in a separate pot.
- While stirring continuously, add the milk three times. The heat will cause the sauce to thicken. We’ll use this as our béchamel. It requires roughly 15 minutes.
- After obtaining the bechamel, add the puréed squash and stir until the bechamel thickens once more.
- Add salt and a dash of nutmeg for flavoring.
- In a bowl, put 5 ladles of the béchamel aside.
- Mix in the mushrooms with the remaining béchamel.
- Place two ladles of “simple” béchamel in an oven-safe dish. My dish measures 15 x 15 cm.
- Place two lasagna sheets on top, followed by half of the mushroom béchamel.
- To get to the second stage, repeat step 11.
- Last but not least, top with two lasagne sheets and the remaining “simple” béchamel.
- Add some shredded cheese on top.
- At 200°C, bake for 30 minutes. The cheese will be well browned.
We are going to start with a healthy one-pot pasta recipe to get the same level of comfort but with all lightness! Due to the starch in the pasta cooking water, this method of cooking makes it possible to create a creamy sauce without the use of cream or additional fat. With spinach and Paris mushrooms added to the one-pot chicken pasta, this dish is balanced and complete.
- 50 to 65g wholemeal pasta (raw weight)
- 50 to 85g of chicken or turkey
- 150g button mushrooms
- 200ml vegetable stock
- 1 onion (~40g)
- 1 handful of spinach (or other green vegetable of your choice)
- 30g philadelphia 3% fat (or light St-Moret)
- 1 clove of garlic
- Optional : grated cheese
- The chicken, onion, and garlic clove are all minced.
- The button mushrooms must be washed and chopped finely.
- The minced garlic clove and onion should be cooked in olive oil for two minutes in a saucepan.
- Add the chopped mushrooms and the chicken mince after that. Cook for two minutes.
- Add spinach and vegetable broth and stir.
- Bring to boil
- Add the pasta when it is boiling, then cook for ten minutes.
- Add the Philadelphia at the conclusion of cooking (and optional grated cheese).
- Once the heat is off, continue stirring until a creamy sauce forms.
- It should be served hot and given some time to cool.
4. Chicken and curry ramen
Instant noodles are the pasta that cooks the quickest. In fact, all you need to do to prepare these noodles is toss them in boiling water and add the ready-made sachet. The Chinese noodles’ extraordinarily quick cooking time should be remembered more than the additive-filled sachet. That’s why we’re solely going to use the water running over the noodles as our source of inspiration in this instance. In less than ten minutes, we’ll have some delectable ramen prepared, complete with chicken, vegetables, and a homemade curry and coconut milk sauce. Above all, having a lactose-free, balanced meal for lunch or dinner is an excellent healthy mushroom recipes.
- 45 to 65g Chinese egg noodles
- 40 to 65g cooked shredded chicken (or firm tofu)
- 1 carrot
- 50ml coconut milk
- 1-2 mushrooms
- 1/2 new onion
- A few leaves of fresh spinach
- 20ml salty soy sauce
- 1 teaspoon curry powder (mild or strong)
- 1/2 teaspoon vegetable stock powder
- Optional: turmeric and ginger
- Prepare the vegetables of choice. Grate the carrot after peeling it. Chop the spring onions and mushrooms. Clean the spinach.
- Combine the coconut milk, soy sauce, curry powder, powdered broth with the turmeric and ginger powder in a different container.
- Water is brought to a boil.
- The noodles, the cooked, shredded chicken, and the vegetables should all be combined in a dish while the water is still on the boil.
- Fill the bowl with water when it reaches a rolling boil. The ingredients must be fully immersed.
- Next, add the curry sauce and coconut milk.
- Prior to eating, give the noodles at least 4 minutes to cook.
Notes : carrots, mushrooms and spinach can be substituted with other vegetables that cook quickly or that can be eaten raw such as Chinese cabbage, celery, peppers, etc.
In conclusion, mushrooms have been shown to have protective effects on the brain in older people, to support healthy immune responses, to reduce inflammation, and even to be associated with lower levels of depression in those who consume them. They also contain a variety of essential vitamins and minerals. When you want to stick to healthy whole foods and replace meat in a main dish, these healthy mushroom recipes are a fantastic option.
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