You might think that mushrooms are not well-known in the United States. Children say that they don’t like the flavor or texture of mushrooms, but this is mostly due to the way the mushroom is prepared. Mushrooms are rich in nutrients and possess many anti-inflammatory properties. Give them another chance!

They are high in nutrients, meaning that each ounce or portion of mushrooms packs a nutrition punch. Although they are low in calories, they are rich in B vitamins such as B5, B-1, and B-6 as well as riboflavin and niacin. Joel Fuhrman, in his book “Eat for Health”, ranked mushrooms as a superfood that is higher than blueberries or raspberries. Important minerals like selenium and potassium, phosphorus as well as copper, manganese, zinc, and phosphorus are all found in mushrooms. These minerals are essential in body regulation, anti-cancer, and anti-disease processes.

Another benefit is weight loss. Although mushrooms are low in calories, they are high in fiber and water. Studies have shown that mushrooms can increase metabolism and help with weight loss. However, it is important to eat healthy and exercise regularly. This is one food you can eat in unlimited amounts and still maintain a healthy weight.

You can eat mushrooms raw in salads, sandwiches, or stir-fry. They also make great additions to soups, stews, and casseroles. As a substitute for meat in meals, it is a great way to incorporate them into your child’s diet. Carnivores will love their meaty texture and flavor. Portobello mushrooms can be used to grill or make a hamburger, while button and cremini mushrooms can be hidden in tacos and sloppy Joe’s meat.

Because they love good food, my kids enjoy mushrooms. I used to fry them in butter for years. I know better. They taste even better when sauteed in water. Here is a recipe I use often for stir-fry. You can add your favorite vegetables to the recipe, including tomatoes, zucchini, carrots and celery. You can feel good about knowing that this low-calorie recipe is providing your family with essential nutrients. It also gives everyone a great time!

Mushroom Stir-fry

Make a batch brown rice with 2 parts water and 1 part rice.

Slice 1-2 onions, 1 green bell pepper and approximately 1 pound cremini mushrooms. These mushrooms look similar to button/white mushrooms but have a brown cap.

Place 1 teaspoon of oil in a large saute pan. Oil on medium heat Add the vegetables and 1 cup of water. Let vegetables cook for 5 minutes. Season with salt and pepper to your liking until the water evaporates. Continue to saute until vegetables are tender. Serve over rice, adding hot sauce or soy sauce. Mmm! Although this recipe may sound simple, it is packed with flavor and will not disappoint.

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