Contents:
- Medical Video: This Mushroom Starts Killing You Before You Even Realize It | Deep Look
- Get to know the nutrients and benefits of mushrooms
- How to cook the healthiest mushrooms?
- Don't fry the mushrooms!
- Healthy mushroom cooking recipes with high nutritional value
- 1. Grilled mushroom satay
- 2. Portobello mushroom steak
Medical Video: This Mushroom Starts Killing You Before You Even Realize It | Deep Look
Mushrooms are one of the best sources of fiber and vitamins that are easily available. However, the wrong cooking technique can eliminate nutrition. What is the correct way to cook mushrooms so that the nutrients remain maximum in food?
Get to know the nutrients and benefits of mushrooms
Mushrooms are a source of vegetable protein which is high in fiber, butlow in calories and fat. Not only that. Mushrooms also contain a number of vitamins and minerals, including vitamins B1, B2, B12, C, D, E, zinc, and selenium.
Mushrooms are enriched with antioxidant compounds that can help fight cancer. This was proven through a study that showed that white button mushrooms were able to suppress the growth and development of breast cancer cells. In fact, fungi can also strengthen the immune system when exposed to colds, colds, fever, and herpes.
The content of beta-glucan, eritadenine, and chitosan in mushrooms also helps lower cholesterol. The benefits of this fungus can ultimately prevent cardiovascular disease and hypertension.
How to cook the healthiest mushrooms?
Reporting from the Medical Daily page, recent research shows that cooking methods determine the nutritional value of mushrooms when consumed. The study, published in the International Journal of Food Science and Nutrition, revealed that the most healthy way to cook mushrooms is by baking them in the oven or cooking them in a microwave.
These two cooking methods are reported to preserve the antioxidant properties of mushroom polyphenols. The benefits of the cooking method are also most noticeable in white button mushrooms, shiitake mushrooms, oyster mushrooms, and king oyster mushrooms. Especially if the mushrooms are baked with olive oil which can multiply the health benefits you get.
Don't fry the mushrooms!
Just like other food ingredients, it turns out that frying is also the least recommended way to cook mushrooms. Frying downlevels of mushroom protein and carbohydrates in very large amounts, and actually increase fat and calorie levels.
Meanwhile, although boiling mushrooms can increase beta glucan content, this process destroys fungal protein compounds and weakens their antioxidant activity.
According to Irene Roncero, a researcher from the Mushroom Technological Research Center of La Rioja (CTICH) in Spain, this effect is probably due to the fact that most nutrients are dissolved into cooking water and cooking oil. Although it tastes more delicious, both of these methods can actually eliminate the mushroom nutritional value on a large scale.
Healthy mushroom cooking recipes with high nutritional value
Here are some mushroom recipes that you can try to get the most out of mushrooms with the best taste:
1. Grilled mushroom satay
Presentation: 4 servings
Creation time: 15 minutes
Tools and materials:
- 200 grams of medium-sized fresh mushrooms
- 3 tablespoons butter, melt it
- ½ teaspoon salt and garlic powder
- Poke enough satay
How to make:
- Mushroom stitch with a skewer.
- Mix butter, salt, and powdered garlic. Apply to the mushrooms evenly.
- Bake for 10 to 15 minutes.
- Flatten the ripeness by flipping through the mushroom satay every 5 minutes while applying the mixture of ingredients on both sides.
- Lift and serve.
2. Portobello mushroom steak
Presentation: 3 servings
Creation time: 80 minutes
Tools and materials:
- 3 portobello mushrooms (large button mushrooms)
- ¼ cup of canola oil
- 3 tablespoons of chopped onions
- 4 garlic cloves, finely chopped
- 4 tbsp of balsamic vinegar
How to make:
- Clean the mushrooms and remove the stems. Prepare the grill.
- Mix canola oil, onions, garlic, and balsamic vinegar. Pour over mushrooms and leave for one hour.
- Bake for 10 minutes.
- Remove and serve separately or serve with salads, toast or pasta to add delicious flavor.
The thing to remember when cooking mushrooms is to choose fresh mushrooms with a hood or mushroom head that is not too soft or soft. Also make sure the mushrooms are in good condition with sticks that stick and avoid mold that looks slimy or not fresh. Because, the physical condition of the fungus can affect taste when processed into food.
