Mushrooms are widely known for their amazing health benefits. For centuries, mushrooms have been used as immune boosters, antibacterial agents, and to decrease inflammation and fatigue. While not a real vegetable, mushrooms are a type of fungus that contain a variety of powerful phytochemicals. Research shows that it is the high levels of ergothioneine found in mushrooms that is significant for human health. Ergothioneine has been called the “longevity vitamin.” It is a powerful antioxidant that helps protect cells from damage, and may explain why mushroom consumption is associated with a lower risk of dying prematurely from ALL causes put together!
If you do not have fresh mushrooms on hand, then dried will work just as well. Add mushrooms to soups, pasta sauces, or steam them with other fresh vegetables you have on hand like onions, carrots, or peas. One note of caution: there are conflicting recommendations around eating mushrooms raw. If you are not going to cook mushrooms in a dish, then rinse them and place in the microwave for one minute to reduce any possible harmful substances.
Here is a recipe that includes roasting mushrooms with other vegetables. As always, you can substitute other vegetables like potatoes, sweet potatoes, onions, or carrots.
Mushroom Ratatouille (From the book Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, Jr., M.D.)
2 large onions, chopped
3 cloves garlic, chopped, or more if you love garlic
16 ounces button mushrooms, large ones halved
7 ounces shiitake mushrooms, thickly sliced
1 eggplant, peeled and chopped into 1-inch pieces
3 tomatoes chopped
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon pepper
½ cup vegetable broth or water
Cilantro or parsley, chopped
- Preheat oven to 375 degrees.
- Place all ingredients except cilantro in a roasting pan or other pan with sides. Stir and cook uncovered for 50 minutes. If it cooks a little longer, dish is even better. If it gets a little dry, add a bit more broth or water. Before serving, stir in as much cilantro or parsley as you like.
Notes:
- If you do not have shiitake mushrooms, any variety works well in this recipe.
- Serve over brown rice or other cooked whole grains such as couscous or quinoa.
- For added flavor, drizzle balsamic vinegar or a fat-free Italian dressing over the top.
