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It’s time to invite a fungi to your table. Any edible mushrooms will do! There’s one out there to please any palate and provide a power-punch of nutrients. They can be a versatile part of any meal and are quick to prepare.

While some people refer to mushrooms as vegetables, they are actually the fruit of a fungus. Spongy mushrooms come in many forms big and small; button, cremini, shiitake, portobello, morels and more. Some, like the portobello, are meaty and can be featured as an entrée. Others like shiitake are a bit more delicate and add depth to a variety of dishes.

Add Mushrooms to Your Diet Plan and Reap the Rewards!

One thing all types share is that they are full of nutrients. Mushrooms are rich in Vitamin D, which can help keep muscles and bones strong. The selenium in mushrooms can help your body deal with damage from free radicals and aid thyroid function. Mushrooms also feature potassium which helps regulate hydration and electrical activity in muscles, including the heart. Mushrooms also boast their fair share of niacin and riboflavin. Also, mushrooms are low in calories and sodium. They are fat-free and gluten-free which makes them a logical addition to many people’s nutrition plans.


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When eaten raw, these babies are gems. When you cook them, don’t let those healthy qualities get swamped by not-so-beneficial add-ins or unhealthy cooking techniques. Try this Basic Portobello Burger recipe that lets the mushroom take center stage. Use olive oil, colorful fresh vegetables, and protein-rich goat cheese to bring out the best in your fungi friend at your next casual dinner, lunch or barbecue.

Basic Portobello Burger

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Ingredients:
5 portobello mushrooms, washed and de-stemmed
(psst…save the stems for another recipe!)
5 burger buns
1 sliced onion
1 sliced green pepper
1 sliced red bell pepper
2 cloves crushed garlic
4 ounces goat cheese
Salt
Pepper
5 Hamburger buns

Directions:
Sauté until tender the onion, green pepper, red bell pepper, and garlic.
Add salt and pepper to taste.
Remove vegetables from pan and set aside.
Place portobellos in the pan gill side down.
Cover and let cook about 5 minutes.
Flip, sprinkle goat cheese in the “bowl side” and cook another 5 minutes.

*A fun alternative is to grill the caps outdoors. Simply rub them with a little olive oil, salt, and pepper. Place over medium-hot coals. Let them cook about 5 minutes on each side.

Once caps are cooked, place each on a burger bun, bowl/cheese side up.
Top the cheese with the pepper/onion mixture.

Bite into that juicy burger knowing the fungi is working its mushroom magic on your system! And don’t forget to dice up those reserved stems to add to your omelet tomorrow morning. Enjoy every morsel of those tasty wonders!

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