Mushrooms are members of the fungi kingdom. Although they aren’t vegetables, they too provide several important nutrients. Mushrooms are high in antioxidants – a chemical that gets rid of cancer-causing free radicals in the body. They also contain selenium, a mineral that plays a role in liver enzyme function and reduces inflammation.
Mushrooms are the only vegan, non-fortified dairy source of vitamin D. Their folate content plays an important role in DNA synthesis and repair. In addition to these, mushrooms also contain several B vitamins, copper, iron, phosphorus, choline, and fiber.
Eating wild mushrooms that are toxic to humans can cause severe illness and sometimes even death. It’s best to consume mushrooms that have been cultivated for human consumption. When purchasing mushrooms, look for those that are dry, firm and unbruised. Avoid mushrooms that look slimy or withered. Store them in the refrigerator and wash right before use.
Incorporate mushrooms into your diet by sautéing them with onions for a quick side dish, adding them to salads, omelets and breakfast scrambles, or stuffing portabella mushrooms.
- 2 cups shitake mushrooms chopped
- 1 cup baby bell mushrooms chopped
- 2 tbsp. avocado oil
- 3 medium onions diced
- 3 medium carrots diced
- 4 cloves garlic minced
- 3/4 cup farro rinsed
- 6 cups low-sodium vegetable broth
- 1/3 cup marsala cooking wine
- 2 tbsp. sherry vinegar
- salt and pepper to taste
Cook farro according to package directions.
Heat oil in heavy-bottomed deep pot. Sauté onions and carrots over medium heat or until onions begin to lose color, about 10 to 15 minutes. Add garlic and sauté for 30 seconds.
Add fresh mushrooms and cook until they begin to release liquid, about 5-10 minutes.
Raise heat and add broth and sherry vinegar. Season with salt and pepper and simmer for 30 minutes. Stir in cooked farro and cooking wine. Adjust seasonings and serve