Cook the healthiest mushrooms: grilled, boiled or fried?

Mushrooms are one of the best, easily available sources of fiber and vitamins. However, wrong cooking techniques can take away the nutrients. Like what is the correct way to cook mushrooms so that the nutrients are maximized in the food?

Get to know the nutritional content and benefits of mushrooms first

Mushrooms are a source of vegetable protein which is high in fiber, but low in calories and fat. Not only that. Mushrooms also contain a number of vitamins and minerals, including vitamins B1, B2, B12, C, D, E, zinc and selenium.

Mushrooms are enriched with antioxidant compounds that can help fight cancer. This is proven through a study which shows that white button mushrooms can suppress the growth and development of breast cancer cells. In fact, mushrooms can also strengthen the immune system when exposed to flu, colds, fever, and herpes.

The content of beta-glucan, erythadenine, and chitosan in mushrooms also helps lower cholesterol. The benefits of this mushroom can ultimately prevent cardiovascular disease and hypertension.

How to cook the healthiest mushrooms?

Reporting from the Medical Daily page, recent research has shown that the cooking method determines the nutritional value of mushrooms when consumed. The study, published in the International Journal of Food Science and Nutrition, reveals that the healthiest way to cook mushrooms is to bake them in the oven or cook them in the microwave.

These two cooking methods are reported to preserve the antioxidant properties of mushroom polyphenols. The benefits of this cooking method are most evident in white button mushrooms, shiitake mushrooms, oyster mushrooms, and king oyster mushrooms. Especially if the mushrooms are roasted in olive oil which can further multiply the health benefits you get.

Don't fry the mushrooms!

Just like other food ingredients, it turns out that frying is also the least recommended way of cooking mushrooms. Frying reduces the amount of protein and carbohydrates in mushrooms very much, and actually increases their fat and calorie content.

Meanwhile, although boiling mushrooms can increase the content of beta glucans, this process destroys the protein compounds of mushrooms and weakens their antioxidant activity.

According to Irene Roncero, a researcher from the Mushroom Technological Research Center of La Rioja (CTICH) in Spain, this effect is likely due to the fact that most of the nutrients are dissolved in cooking water and cooking oil. Even though they taste better, these two methods can actually massively diminish the nutritional value of mushrooms.

Recipe for cooking healthy mushrooms with high nutritional value

Here are some mushroom recipes that you can try to get the maximum benefits of mushrooms with the tastiest taste:

1. Grilled mushroom satay

Serves: 4 servings

Manufacturing time: 15 minutes

Tools and Materials:

• 200 grams of medium-sized fresh mushrooms
• 3 tablespoons butter, melted
• ½ teaspoon salt and garlic powder
• Skewer to taste

How to make:

1. Skewer the mushrooms with the skewers.
2. Combine the butter, salt and garlic powder. Apply to the mushrooms evenly.
3. Bake for 10 to 15 minutes.
4. Roll out the doneness by turning the mushroom satay every 5 minutes while rubbing the mixture on both sides.
5. Remove and serve.

2. Portobello mushroom steak

Serves: 3 servings

Manufacturing time: 80 minutes

Tools and Materials:

• 3 portobello mushrooms (large button mushrooms)
• ¼ cup of canola oil
• 3 tablespoons chopped onions
• 4 garlic cloves, finely chopped
• 4 tbsp balsamic vinegar

How to make:

1. Clean the mushrooms and remove the stems. Prepare the grill.
2. Mix canola oil, onion, garlic, and balsamic vinegar. Pour over the mushrooms and leave for an hour.
3. Bake for 10 minutes.
4. Remove and serve separately or serve with salad, toast, or pasta for a delicious flavor.

The thing to keep in mind when cooking mushrooms is to choose fresh mushrooms with a hood or mushroom head that is not too mushy or soft. Also make sure the mushrooms are in good condition with sticky stems and avoid mushrooms that look slimy or not fresh. This is because the physical condition of mushrooms can affect their taste when they are processed into food.

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