Our Best Mushroom Recipes: 3 Different Ways to Cook this Nutritional Powerhouse

Written By Jaclyn Graham
 

The Health Properties

Mushrooms have an earthy, umami flavour that are great for supporting health during the late Summer to early Autumn months. They are actually the same type of mushroom species, Agaricus bisporus, and only differ in their timing of harvest which gives them slightly different health properties.

According to Traditional Chinese Medicine (TCM) cremini mushrooms help clear summer heat and strengthen Qi (Qi is our vital life force that fuels our body and keeps our organs functioning properly) and Portobello clears systemic heat, and expels toxicities and also strengthens Qi. They are generally cooling which can be aggravating for those with sensitive digestive systems and loose stools so cooking them in warming spices such as garlic, ginger, or pepper helps make digestion easier. Cooking the mushrooms also helps to break down the cell walls to release beta-glucans, which support the immune system.

Nutrients found in mushrooms


Mushrooms are a nutritious, low-calorie food. They are packed with potassium, selenium, B vitamins, phosphorus, and modest amounts of zinc and iron. If the mushrooms are exposed to UV light during growing they provide a rich source of Vitamin D (which will be advertised on the packaging).

They pair beautifully with a bowl of soup to warm you up on a cooler Autumn or Winter day. For warmer days, mushroom recipes go well with a hearty salad such as a chicken, cheese, and walnut or pumpkin seed salad.

For a milder taste profile choose button mushrooms and oyster mushrooms. For something more earthy and robust choose cremini, portobello, or even shiitake.

Safety Considerations:

For those who are immunocompromised, avoid both raw and pre-sliced mushrooms as this increases the surface area and the potential for bacterial cross-contamination. Avoid eating enoki mushrooms in particular due to their high potential for Listeria monocytogenes contamination. Please also consult with your healthcare team regarding safer mushroom alternatives that are less prone to bacterial concerns.

1/ Umami Mushroom Toast

Ingredients & Directions for two toasts (2 servings)

  • 8 cremini mushrooms, sliced

  • 2 portobello mushrooms, sliced

  • 1 garlic clove, minced

  • 1/2 cup Spanish onion (or 1/4 cup shallots), chopped

  • Squeeze of lemon juice (to taste)

  • 1 tbsp Extra Virgin Olive Oil

  • 2 thick slices mozzarella or gouda (cow’s or goat’s milk, or vegan)

  • a few sprigs of fresh cilantro

  • Toasted rustic bread (gluten-free option)

  • Salt and pepper to taste

Gently rinse away dirt under cool running water. Remove the stems/trim (optional), and cut into thick slices (about 1/2 cm). Heat up a pan to a medium heat and sauté your garlic and onions in olive oil for 1 minute. Add the mushrooms and allow them to sit for 2-3 minutes. While they cook toast your bread and butter them if you wish. Keep an eye on the mushrooms and turn the temperature down if you see that they are starting to brown too much. Add a squeeze of lemon juice (about 1/2 tsp) at the end and salt and pepper to taste. Remove the mushrooms from heat and place in a serving bowl to keep warm. Now at low-medium heat add your slices of cheese. They should melt fairly quickly, within a minute. Remove carefully with a spatula, trying to maintain the shape of the cheese slice. Place on top of your toast. Then add the warm mushrooms. Top with cilantro and Enjoy!

2/ Portobello Personal Pizzas

Ingredients & Directions for four pizzas (4 servings)

  • 4 large Portobello mushrooms

  • 1/4 cup tomato sauce

  • 3/4 cup shredded cheddar (cow’s milk or goat’s milk) or vegan cheddar

  • 2 tomatoes on the vine

  • Toppings: olives, arugula (pictured), pepperoni as you prefer

Clean the mushrooms gently with running water, remove the stem, and scrape the feathery gills with a spoon. Oil the mushrooms lightly and pre-roast for 10 minutes at 400°F. Pour out the excess liquid before adding your toppings.

Add a thin layer of sauce - a little goes a long way. Sprinkle a thin layer of cheese. Slice the tomatoes and remove excess moisture before topping your portobello (mushrooms absorb moisture like a sponge!). Add another layer of cheese and any other toppings you like.

Bake at 400°F for another 5 to 10 minutes until the mushrooms are tender and the cheese has melted well.

This recipe is naturally gluten-free and low-carb.

3/ Mushroom Medley Quesadilla

Ingredients & Directions for two quesadillas (2 servings)

  • 4 cremini mushrooms, diced

  • 1 portobello mushroom, diced

  • 2 shiitake mushrooms, diced

  • 1 garlic clove

  • 1/2 cup shredded cheese of choice - for a smoked flavour use smoked cheddar/gouda (Farm Boy has a great smoked gouda style sliced cheese)

  • 2 8-inch flour or corn tortillas (gluten-free option)

  • Salt and pepper to taste

Preheat the oven to 425°F.

Gently rinse away dirt under cool running water. Remove the stems/trim (optional), and dice. Heat up a pan to a medium heat and sauté the garlic in olive oil for 1 minute. Add the mushrooms and allow them to sit for 2-3 minutes. Add salt and pepper to taste.

Brush the tortilla with olive oil (inside and outside).
Then add the sautéed mushrooms and 1/4 cup shredded cheese to 1/2 of the tortilla, fold over and sprinkle with a little more cheese. Bake in the oven at 425°F for 7 minutes and flip. Bake for another 5 minutes, or until golden brown.

Half-Plate Salad (Pictured): Butter lettuce, cherry tomatoes, cremini mushrooms, walnut halves, greek dressing, salt and pepper.

 
Jaclyn Graham
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