Liberty Market now has locally-grown, organic mushrooms courtesy of Thacker’s Mushrooms. Mushrooms are another food (like squash) which pulls toxins from its growing environment. It is very important to know where your mushrooms come from.
Mushrooms contain a wealth of nutrients, including niacin, thiamin, riboflavin, folate, phosphorus, iron, panthothenic acid, zinc, more potassium than bananas, copper, magnesium, vitamin B6 and vitamin D, as well as more Selenium (important antioxidant) than any other produce. Certain B vitamins are found in animal tissue but not in plants, which makes mushrooms an important dietary supplement for vegetarians.
Mushrooms are high in protein (about 20 to 30 percent by dry weight) and high in fiber; fiber helps regulate the digestive system and helps control cholesterol. Mushrooms contain no cholesterol and are low in fat, calories and sodium.
In addition to the myriad of nutrients in mushrooms, there are some terrific health benefits. Mushrooms boost the immune system in several ways: the selenium in mushrooms is an antioxidant which helps to neutralize free radicals to help reduce the risk of cancer and other diseases. The triterpenes (steroid-like molecules) in mushrooms have anti-inflammatory properties, and the polysaccharides in mushrooms stimulate the immune system.
Different varieties of mushrooms have different levels of these nutrients. Eat different types of organic mushrooms to add a variety of flavors, textures and nutrient levels to your diet. Cooking the mushrooms makes the nutrients that they contain more bio-available to you. This is a quick and easy recipe for a mushroom and asparagus quiche to get you started:
Mushroom and asparagus quiche
- 1 pie crust
- 2 tablespoons olive oil
- 1 to 1 1/2 cups coarsely chopped mushrooms
- 1 cup chopped asparagus
- 5 or 6 green onions (scallions) chopped
- 1 - 1 1/4 cups shredded cheese
- 3/4 cup cream, or half-and-half, or milk
- 2 eggs
- 1/2 teaspoon salt
- Dash pepper
Bring a saucepan of water to boil; add the asparagus and boil for 1 to 2 minutes. Remove from heat and drain and set aside. Saute the green onions and mushrooms in the olive oil, over medium heat until tender. Place the sauteed veggies into the pie crust.
Spread the cheese over the veggies in the pie crust.
Mix the eggs, cream and salt and pepper in a bowl and pour over the cheese and veggies in the pie crust. Bake at 400 degrees for 35 to 40 minutes.
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