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Low Carb Super Food of the Month: Mushrooms

Colette-Heimowitz

Written by Colette Heimowitz, M.Sc. on March 2, 2023.

Scientifically reviewed by

Jonathan Clinthorne, PhD Human Nutrition

 

March 2, 2023

All about mushrooms and low carb mushroom recipes.

Mushrooms are flavorful, versatile, naturally low in carbs and complement dishes from a variety of cuisines. Mushrooms can also be a hearty and savory replacement for meat, especially if you want to add some oomph to your Meatless Mondays or plant-based meals.

Why Are Mushrooms Considered a Superfood?

Mushrooms earn their superfood status thanks to research that shows mushrooms may lower your risk of cancer. Mushrooms contain high levels of an antioxidant and amino acid called ergothioneine, which may prevent or slow cellular damage.

According to the Mushroom Council, mushrooms are also a good source of Vitamin D, selenium and Vitamin B6, which promote a healthy immune system, and they are considered “prebiotic” because they contain polysaccharides, which promote good bacteria in the gut.

Featured “Superfood” Mushroom Recipes

Mushrooms are incredibly versatile, and work perfectly in the form of crispy mushroom “fries” or as soup or as part of salad, pizza or lasagna.

Low Carb Portobello Mushroom Fries

These crispy, savory “fries” are made with hearty portobello mushrooms and could be a meal on their own. Serve with low-sugar marinara sauce for dipping.

Creamy Mushroom Soup

Mushroom soup is comfort food at its best, and perfect for a chilly night.

Portobello Mushroom Stacked Lasagna

Mushrooms make a great substitute for lasagna noodles in this Italian pasta dish.

Portobello Mushroom Pizza

Swap pizza crust for a portobello mushroom, and you can customize with your choice of toppings, including more mushrooms, such as cremini or button mushrooms.

Green Bean and Mushroom Salad

This salad can either be a satisfying side dish or you can top it with chicken or fish for the main course.

Types of Mushrooms

Button: The most common mushroom and is mild-tasting and can be eaten raw or cooked. You can use them in pizzas, pastas, salads, soups and more.

Chanterelle: The cap is a wavy golden trumpet-like shape, and the mushroom has a fruity scent and nutty flavor. Sauté and serve as a side to any meat dish or as part of a cream sauce.
Cremini (baby bella)A young Portobello mushroom that is dark and firm. Tastes great stuffed and served as an appetizer or low carb crostini.
Enoki: Long, thin white stems with small white caps that are eaten raw or cooked. Use in pho or ramen or as a noodle substitute.
Maitake: Also known as the “Hen of the Woods”, this mushroom has a head that resembles flowering leaves or a head of cabbage, and it has a unique earthy texture and flavor.
Morel: The cap is a spongy dimpled oblong shape. Add them to omelets or scrambles.
Oyster: A fan-shaped delicate cap with a mild, almost sweet, aroma and flavor. They take on a meatier texture when cooked and work well in soups, sauces and stir fries.
Porcini: A reddish-brown rounded cap with a thick cylindrical stem. Dried porcinis add depth to soups, sauces and broths.
Portobello: A large brown thick cap with rich juicy flavor that work well as a vegetarian meat substitute. Portobello’s dense texture holds up well to grilling, roasting and broiling.
Shiitake: A dark brown umbrella cap with a thin cream-colored stem that adds flavor to soups and sauces.

Colette-Heimowitz

Author

Colette Heimowitz, M.Sc.

Vice President of Nutrition & Education

Colette Heimowitz, M.Sc. is a former Director of Nutrition at The Atkins Center for Complementary Medicine in New York City. With 20+ years of experience as a nutrition expert, the NY Times best-selling author is the current Vice President of Nutrition & Education at Simply Good Foods Company.

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