Loving Mushrooms for Flavor and Nutritional Value

Contributor: Gina Moyer, Immaculata University Nutrition Student

So, mushrooms are good for you??

Before I started in school to become a dietitian I frowned upon mushrooms, I mean they are a fungus, right? Yes, but they are "nutritionally categorized" as a vegetable because of their vitamin and minerals content! Really??? I couldn't believe it either!

Mushrooms contain many vitamins and minerals, and an abundance of antioxidants. YES antioxidants! Mushrooms have as many antioxidants as tomatoes, carrots, green and red peppers and zucchini. Crazy, right? I never knew! The vitamins and minerals mushrooms give us include Potassium, B Vitamins, folate (pregnant Mommy's need this), Copper, Chromium, Phosphorus, and even Vitamin D! Mushrooms are also naturally low in calories, saturated fat and cholesterol. What more could we ask for? 

Wow!! Instead of frowning upon them I started incorporating them into my diet and into the diet of my children. My husband always loved mushrooms so he was just happy I was making them for him now. Hehe! 

Here's a great recipe featuring mushrooms, available at the Malvern Farmers Market. Give mushroom's a try this week, delicious, and good for you too!

Pasta with Mushrooms and Broccoli 

1 pint mushrooms, washed and sliced

1 - 2 cloves of garlic, per your preference, minced

1 Tablespoon Olive Oil

2 cups steamed broccoli in bite sized pieces

1/2 pound of your favorite pasta (preferably whole grain) or brown rice, cooked, or your favorite grain (ie bulghur, farro)

In a large saute pan heat the olive oil over medium heat, add the mushrooms and saute  to brown slightly. Add the minced garlic to the pan and continue to saute until garlic is translucent. Add the steamed broccoli to the pan, toss to combine.  Season with salt and pepper. 

Combine the cooked veggies with your pasta or grain. Drizzle with 1 - 2 teaspoons of olive oil, and, if you like a squeeze of lemon. Enjoy!