These days, Mushrooms are popping up all over. Markets are flooded with beautiful pearly white button mushrooms. You don’t have to be a top chef to make a gourmet of dishes from these lush, power packed superfood. Yes, we can call them superfoods because on one side, we can make an array of dishes due to their versatile nature and on the other side, they have countless health benefits. Some of these are mentioned below:
Weight management: Mushrooms are low in calories, fat free, cholesterol free and have a good amount of fiber. Two types of fibers present in mushrooms, i.e. beta-glucans and chitin, increase satiety and reduce appetite. This helps in lowering the amount of intake of calories, thus helping in efficient weight management.
Increase vitamin D: mushrooms produce vitamin D when exposed to sunlight, just like humans. These are the only natural vegetarian source of this sunshine vitamin. Consuming dried white button mushroom has been found to be as effective as taking vitamin supplements.
Boost your immune system: mushrooms are the leading source of an essential anti-oxidant, selenium. Selenium has been found to improve immune response by stimulating production of killer T-cells. The primary source of selenium is the animal proteins, so these are the best way for the vegetarians to obtain the necessary amount of selenium. In addition to providing immunity, selenium also strengthens bones, teeth, hair and nails.
Protection from cancer: a storehouse of various important disease fighting phytochemicals, mushrooms help in preventing cancer in a variety of ways. Linoleic acid present in mushrooms, suppresses the harmful effects of excess estrogen which is the prime cause of breast cancer in women after menopause. The beta-glucans inhibit the growth of cancerous cells in case of prostate cancer. Selenium present in mushrooms helps to detoxify cancer causing compounds in the body.
Prevents anemia: mushroom being a good source of iron and copper, helps in making red blood cells, thus preventing anemia.
Hair and skin benefits: this might appear strange, but eating mushroom can be beneficial for the skin and hair. Vitamin D, antioxidants and minerals like selenium and copper present in mushroom impart us with hydrated and glowing skin, free from acne, age spots and liver spots. In addition to this, mushrooms also prevent hair loss and promote hair growth.
Isn’t it worthwhile to include mushroom, with a plethora of health and beauty benefits, in your diet? Considering this, I’m going to dedicate this week to mushrooms in which I’ll be making an easy mushroom dish each day that you can try and serve to your family.
Happy mushroomy healthy winters!!!
The first mushroom dish that I’m going to add to this list is the my favorite mushroom peas curry.
Step wise pictorial description of Mushroom Peas Curry
Grind onions to a fine paste and puree tomatoes.
Wash and cut mushrooms into quarters. Boil 2 cups of water in a pan. Add a little salt and mushrooms in the water and keep these in water for 2-3 minutes. Afterward drain water and keep mushrooms aside.
Take oil in a pan and heat it. Once hot, add cumin seeds. Let cumin seeds splutter.
Add onion paste and saute for few minutes till it changes color to light brown.
Add ginger garlic paste and saute for another few minute till raw aroma disappears.
Add tomato puree and finely chopped green chilies. Stir till it gets thickened.
Add the spices i.e. turmeric powder, paprika powder, coriander powder, kitchen king powder and kasuri methi. Stir and saute till oil starts to leave the sides of the pan.
At this stage add mushrooms and peas. Stir and cover. Let it cook covered for about 5 minutes at low flame. Add salt and 2 tablespoons of fresh cream or malai. Mix and cook for another 2-3 minutes.
Finally sprinkle garam masala powder and garnish with chopped coriander leaves. Serve hot with naan, parantha or chapatis.