Nutrition & Recipes

3 Reasons to Eat More Mushrooms, and 3 Recipes

3 Reasons to Eat More Mushrooms, and 3 Recipes
Maybe it’s because foodies are wising up or maybe it’s because one bite of the irresistible, aromatic truffle sends you to the moon, but mushrooms have finally made their mark on the culinary world.

Not so long ago, many people routinely plucked the mushrooms out of their salads at restaurants or scoffed at the family member who dared to order mushrooms on their pizza. In certain cultures and time periods, mushrooms often came out of a can and tasted like dirt, at best. There was a lack of mushroom variety, freshness, and know-how that you’ve come to know and love today.

From Portobello to shitake to enoki, mushrooms are prized for their meaty texture, earthy flavor, and powerful array of nutritional benefits. Though they’ve soared in popularity in recent years, humans have been scouring the temperate hillsides of the world in search of these mycological treats for centuries. And it’s not just deliciousness they’re after. Mushrooms have recently reached the Western wellness world, though other cultures have been using mushrooms medicinally since 3000 BCE. Medicinal mushroom teas made with cordyceps, reishi, and lion’s mane are widely available and tout a number of health benefits, from improving focus and concentration to easing anxiety.

Medicinal mushrooms aside, you can get a massive nutrient boost by eating the mushrooms you can find in the grocery store. Here are three reasons why you should be eating more mushrooms:

1. Mushrooms Are an Excellent Dietary Source of Vitamin D

Mushrooms are one of the few plant-based sources of vitamin D, which helps protect against osteoporosis, heart disease, type 1 diabetes, and certain cancers. We get most of our vitamin D by soaking up the sun, but it’s also found in certain foods, like fish, eggs, and cheese.

2. Mushrooms Can Boost Your Immune System

A recent study suggests that shiitake mushrooms, can improve immune function by reducing inflammation and helping your body fight off invading microbes. Mushrooms are also a tremendous source of antioxidants, which ward off free radicals.

3. Mushrooms Can Promote Satiety

Portobello mushrooms often find their way onto the grill, and that’s because their robust flavor and substantial texture make them a great alternative to meat. They’re also high in dietary fiber, helping you feel fuller longer.

3 Delicious Mushroom Recipes

Still not convinced? Mushrooms can be a tough sell for some people, even grown-ups. If you’re new to mushrooms—or even old to mushrooms—these recipes are a delicious way to enjoy a meal while reaping the health benefits of mushrooms. If you haven’t already, you may just fall in love with the fungus among us.

Vegan Mushroom Broth

If you’re eating a plant-based diet, but don’t want to miss out on the bone broth craze, give this recipe a try. You can add veggies or spices to your heart’s content. Tip: use dried shiitakes, as they’re typically less expensive than fresh.


  • 2 tablespoons coconut oil
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 3 stalks celery, chopped
  • 1 teaspoon ginger, minced
  • 1 cup shiitake mushrooms, roughly chopped
  • 1 cup cremini mushrooms, roughly chopped
  • ½ teaspoon ground turmeric
  • 5 cups water
  • 1 cup kale, roughly chopped
  • Salt and pepper, to taste

In a large pot, heat oil over medium heat. Sauté onion for 5 minutes.

Add garlic, celery, ginger, and mushrooms, and sauté an additional 3 minutes. Add turmeric and stir well. Add water and kale, bring to a boil, and simmer with the lid on for about 45 minutes.

Add salt and pepper to taste.

Sautéed Cremini Mushrooms on Toast

This recipe is easy, delicious, and perfect for any meal or snack. The mushrooms are so good they might not actually make it onto your toast. But we hope they do.


  • 1 tablespoon coconut oil
  • 1.5 cups cremini mushrooms, thinly sliced
  • 3 garlic cloves, minced
  • Splash of white wine
  • Salt and pepper, to taste
  • Toasted bread of your choice

In a skillet, heat oil over medium heat. Sauté mushrooms, stirring frequently, for 5 minutes.

Add garlic, wine, salt, and pepper; continue cooking for 5 more minutes or until mushrooms are tender.

Place mushrooms on toast, and add salt and pepper to taste.

Vegan Mushroom Stroganoff

Looking for something delicious and filling to make on Meatless Monday? You’ve found it! This is a healthier twist on the classic beef stroganoff, but just as delightful. Cashews work wonders in this dish to create a rich flavor and creamy texture.


  • 1 tablespoon olive oil
  • 1 yellow onion, diced
  • ½ cup cashews
  • ¼ cup lemon juice
  • 3 cloves garlic, minced
  • 1 cup shiitake mushrooms, sliced
  • 1 cup cremini mushrooms, sliced
  • 3 tablespoons tomato paste
  • ½ cup white wine
  • 1 cup vegetable broth
  • Salt and pepper, to taste
  • Pasta of your choice

In a large pot, heat oil over medium heat. Sauté onion for 5 minutes.

Meanwhile, add cashews, lemon juice, and ½ cup of water to a blender and blend until very smooth. Set aside.

Add garlic and mushrooms to the pot and sauté for about 5 minutes, or until mushrooms are tender.

Cook pasta according to package instructions. Set aside, but keep warm. Stir in tomato paste and wine, cooking for 2 minutes. Add broth, salt, and pepper, and stir to combine.

Cover and cook for 5 minutes.

Stir in cashew mixture until well-combined.

Spoon mushroom mixture over pasta and enjoy.

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