Though humans have been using mushrooms as medicine since 3000 B.C., we are only just beginning to understand the immune-boosting properties of these humble fungi. (1) You’ve probably noticed mushroom coffee drinks and mushroom immune supplements for sale at health food stores, but the good news is you can gain many of the same health benefits by simply eating mushrooms. (This approach is a lot cheaper too!)
In addition to their anti-inflammatory, anti-microbial, and cancer-fighting capacities, mushrooms are an amazing source of dietary fiber, minerals, and vitamins B and C. (2) They actually contain protein too. You can add them to almost any savory dish to reduce the overall calories while increasing satiation and capitalizing on mushroom immune defense benefits.
In this simple, umami-rich saute, we pair mushrooms with garlic, another immunity superfood. Garlic has been shown to reduce the severity of cold and flu symptoms. (3) Research indicates that garlic can help counteract stress-induced immune suppression as well. (4)
Introduce the healing power of mushrooms into your diet today by throwing together this fool-proof side dish. It goes well with egg and meat dishes, or as an accompaniment to plant-based grain bowls. Eating mushrooms every day is a simple and tasty way to help your immune system adapt to increased demands. (5)
Serves 4
Ingredients:
Two 8 ounce packages whole organic brown mushrooms
3 cloves fresh garlic, peeled and minced
3 tablespoons ghee, bacon fat, olive oil (this is my favorite brand), or coconut oil
3 tablespoons balsamic vinegar
Salt and pepper
Step 1: Gently wash mushrooms and pat dry. Remove stems and cut mushrooms into ¼” thick slices.
Step 2: Heat oil over medium heat in a large nonstick skillet. Add mushrooms and garlic. Saute until just tender, then add balsamic vinegar and stir.
Step 3: Continue cooking for about five more minutes, until vinegar reduces and caramelizes and mushrooms are lightly browned. Season to taste with salt and pepper and serve immediately.
Tell us what you’re cooking these days in the comments below!
Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and HormoneDetoxShop.com.
Check out her easy 5-Day DIY Detox Guide here!