Home >> Lifestyle: Healthy Cooking:

The Glory Of Mushrooms by The American Institute for Cancer Research

There are birthdays, anniversaries and myriad other occasions to celebrate every month. This is one of the recipes you’ll want to have on hand for those special occasions when you’re looking for either a fabulous first course or a side dish for a celebratory meal.

Mushrooms are a nutrient-dense food, low in calories and high in phytochemicals. They’re also a wonderful accent to other foods. You can use this triple mushroom sauté as the topping for canapés to be passed with cocktails, as a first course on top of toasted rounds, or as a special side dish with dinner.

One of the beauties of this recipe is that you can easily substitute your three favorite kinds of mushrooms, depending on availability and preference. White mushrooms, also referred to as “button” mushrooms, are the most common variety of cultivated mushroom and usually the least flavorful. They keep better than most wild mushrooms as they tend to be firmer. Their brown counterparts, generally referred to as “crimini,” have a slightly fuller flavor than their paler relatives. Portobello mushrooms are the fully mature form of crimini, which, in the 1980s, became popular as the result of a brilliant marketing ploy. At one time, they were often disposed of due to their size and color, but once introduced as a new type of fancy mushroom, they became an instant gastronomic hit.

While mushrooms have been used medicinally in Eastern medicine for centuries, Western medicine is now beginning to pay more attention to their scientifically demonstrated healing properties. Shiitakes are one of the three types of wild mushrooms with the greatest health benefits. Research suggests that shitake mushrooms have a potent immune-stimulating effect, including improved resistance to infections, liver protection, and cardiovascular benefits.

Cultivated mushrooms, like buttons and crimini, also have anti-cancer properties as well as small amounts of calcium and vitamin B12. And there’s good health news about walnuts, too. Rich in omega-3 and vitamin E, they may help detoxify cancer-causing substances. Consumption of walnuts are also thought to reduce the risk of coronary artery disease.

However you choose to serve this delightful trio, you are doing a kindness to your body and your palate as well.

Mushroom Sauté with Toasted Walnuts - Makes 4 servings.

• 2 Tbsp. walnuts
• 1 tsp. olive oil
• 2 cups thinly-sliced Portobello mushrooms, stems removed (about 1-2)
• 2 cups thinly-sliced shiitake mushrooms, stems removed (about 6)
• 2 cups thinly-sliced white mushrooms, stems removed (about 6)
• 2 Tbsp. minced parsley
• 2 garlic cloves, minced
• 1 Tbsp. balsamic vinegar
• 2 tsp. sugar
• 1 tsp. reduced-sodium soy sauce

In small skillet, toast walnuts over medium heat for 2-3 minutes, until lightly browned. Remove from heat and set aside.

In large skillet, heat oil over medium-high heat. Add mushrooms and cook, without stirring, about 2 minutes. Begin stirring. Add parsley and garlic and sauté for 3-5 minutes, or until mushrooms release their liquid and begin to darken.

In small bowl, combine balsamic vinegar, sugar and soy sauce. Add to mushrooms and cook 1 minute. Top mushrooms with walnuts and serve.

Per serving: 66 calories, 4g. total fat (less than 1g. saturated fat), 7 g. carbohydrate, 2 g. protein, 1 g. dietary fiber, 53 mg. sodium.

• print recipe