Celebrate National Day of the Mushroom (with a Healthy Recipe!)

Did you know that mushrooms are not a vegetable, and considered a fungus? Celebrate this tasty food for National Day of the Mushroom!

Mushrooms are packed with vitamins, minerals, protein, and antioxidants. These properties provide different health benefits, which is why mushrooms are often considered a superfood.

There are a wide variety of delicious mushrooms that are safe to eat, including white, or “button”, brown cremini, portobello, shiitake, oyster, wood ear, enoki, morel, and chanterelle. Each variety has a unique taste and texture, and the way that they are cooked can change the flavor.

4 Reasons to Add Mushrooms to Your Meal

Not only do mushrooms taste delicious, but they are also packed with many health benefits! Mushrooms make a healthy addition to any meal. Here are 4 reasons to add mushrooms to your meal:

Heart Health. Mushrooms contain phytonutrients that can help prevent plaque build-up, which helps protect the heart by maintaining healthy blood pressure.
Blood Glucose Control. Mushrooms contain a good amount of fiber which has been shown to help manage blood glucose levels.
Pregnancy. Folic acid is an essential nutrient needed during pregnancy. A cup of mushrooms contains 16.3 micrograms of folate.
Cancer. There are many micronutrients and antioxidants in mushrooms that may help prevent certain types of cancer.

Cooking Mushrooms

What are the best ways to cook mushrooms? Some taste great as a veggie burger right on the grill, like the portabella. Slow cooking mushrooms makes a more concentrated flavor that you can make into a soup or sauce. Using the sauté method will make the mushrooms a great side to any meal! To add some extra flavor, stuff the mushrooms with your favorite filling: cheese, seafood, spinach, sauce, etc.

If you are looking for a delicious way to incorporate mushrooms into your meals, see my recipe below for Mushroom Buckwheat Burgers! They are plant-based, easy to make, and packed with flavor!

My Original Recipe for Mushroom Buckwheat Burgers

Whether you’re a vegetarian or just looking for an alternative to the hamburger, these mushroom burgers will leave you happy and satisfied!

Serving Size: 1 burger

Yield: 4 servings

Ingredients:

1 (8 oz.) package button mushrooms, chopped very fine*

1 shallot, minced, small

1/3 cup dry buckwheat

2 teaspoon soy sauce

1 garlic clove, minced

1 teaspoon dried parsley flakes

1/8 teaspoon ground black pepper

1 egg

3 tablespoons whole -wheat breadcrumbs

1 teaspoon olive oil

*The best way to do this is with a few quick pulses in the food processor to get a very fine dice.

Instructions:

1. Cook buckwheat according to package instructions.
2. In a skillet, sprayed with non-stick spray, sauté finely chopped mushrooms and minced shallot until softened, stirring occasionally for approximately five minutes. Allow to cool.
3. Add sautéed mushrooms and onions to cooked buckwheat.
4. Add remaining ingredients, except for olive oil and mix well.
5. In the same skillet used to sauté the mushrooms and onions, heat 1 teaspoon olive oil. Divide buckwheat mixture into four equal parts and form four patties, about 1 inch thick.
6. Brown each side on medium heat for 2-3 minutes.

Serve warm on a whole wheat bun with lettuce, along with vegetables of your choosing.

Your Turn to Action: How will you incorporate mushrooms into your meals this week? Let me know in the comments below.