October Immunity Boost: Mushrooms
As the leaves turn vibrant shades of orange and gold, October ushers in a season of rich earthy flavors, particularly when it comes to mushrooms. It's an ideal time to savor the earthy, umami packed profiles of seasonal varieties, while adding their health benefits to your plate.
Here’s why you should forage (or maybe just take a trip to the farmers market!) for mushrooms during October.
1. Peak Harvest Time
October marks the peak harvest season for many mushroom varieties, including shiitake, oyster, black trumpet, chanterelles and porcini. This is when these fungi are at their freshest and most flavorful.
2. Immunity Boosting, Nutritional Powerhouses
Mushrooms are low in calories yet high in fiber and nutrients. They provide essential vitamins, minerals, and antioxidants that support your immune system as the weather cools.
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Beta-glucans: A type of soluble dietary fiber that is known to stimulate the immune system. Beta-glucans enhance the activity of immune cells, such as macrophages and natural killer (NK) cells, helping the body recognize and respond more effectively to pathogens.
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Antioxidants: Mushrooms contain antioxidants, such as ergothioneine and selenium, which can help combat oxidative stress and inflammation in the body. By reducing oxidative stress, antioxidants can help control inflammation, which is crucial for a balanced immune response.
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Minerals: They contain important minerals like selenium, copper, zinc and potassium which are vital for maintaining a healthy immune system.
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B vitamins: Such as riboflavin, niacin, and pantothenic acid, which support energy metabolism.
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Vitamin D: Some mushrooms, particularly those exposed to sunlight or ultraviolet light, can be good sources of vitamin D.
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Minerals: They contain important minerals like selenium, copper, and potassium.
Microbiome Support: Certain mushrooms act as prebiotics, promoting the growth of beneficial gut bacteria. A healthy gut microbiome is closely linked to immune health, as much of the immune system is housed in the gut. By supporting gut health, mushrooms help maintain the intestinal barrier, preventing pathogens from entering the bloodstream.
Stress Support: Some mushrooms, such as reishi, are considered adaptogens, which can help the body manage stress. Reducing stress is important for maintaining immune function, as chronic stress can weaken the immune system.
3. Versatile Ingredients
From stir-fries to roasted vegetable medleys, mushrooms can be used in a variety of dishes. Their unique textures and flavors make them a perfect addition to vegetarian meals, while also enhancing meat dishes. This versatility allows you to experiment and create seasonal recipes that celebrate the harvest.
4. Sustainable Choice
Eating seasonal mushrooms supports local farmers and promotes sustainability. By choosing mushrooms that are in season, you’re not only enjoying the freshest produce but also contributing to environmentally friendly practices.
3 DELICIOUS AND NUTRITIOUS MUSHROOM RECIPES
Chanterelle mushrooms have a wonderful flavor and are versatile in many dishes.
Chanterelle Mushroom and Spinach Salad
Ingredients:
1 cup fresh chanterelle mushrooms, cleaned and sliced
2 cups fresh spinach
1 tablespoon olive oil
1 garlic clove, minced
1 tablespoon balsamic vinegar
Salt and pepper to taste
Optional: Crumbled feta or goat cheese
Instructions:
In a skillet, heat olive oil over medium heat. Add minced garlic and sauté for 30 seconds.
Add chanterelle mushrooms and cook until golden brown, about 5-7 minutes. Season with salt and pepper.
In a bowl, combine spinach, sautéed mushrooms, and balsamic vinegar. Toss gently.
Top with cheese if desired and serve warm.
Black trumpet mushrooms have a unique, smoky flavor that enhances various dishes.
Sautéed Black Trumpet Mushrooms with Garlic
Ingredients:
2 cups fresh black trumpet mushrooms, cleaned and sliced
2 tablespoons olive oil
2 garlic cloves, minced
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Instructions:
Heat olive oil in a skillet over medium heat.
Add minced garlic and sauté for about 30 seconds until fragrant.
Add black trumpet mushrooms and cook for 5-7 minutes, stirring occasionally, until tender and golden.
Season with salt and pepper. Garnish with fresh parsley and serve warm.
Porcini mushrooms have a robust flavor that is earthy, nutty, and slightly sweet.
Porcini Mushroom and Leek Soup
Ingredients:
2 cups porcini mushrooms, sliced
1 leek, sliced
1 onion, chopped
4 cups low-sodium vegetable broth
1 cup unsweetened almond milk (or other plant-based milk)
2 tablespoons olive oil
1 teaspoon thyme (fresh or dried)
Salt and pepper to taste
Instructions:
In a pot, heat olive oil over medium heat. Add onion and leeks, sautéing until soft.
Add mushrooms and thyme, cooking for about 5 minutes until mushrooms are tender.
Pour in vegetable broth and bring to a simmer. Cook for 15-20 minutes.
Blend the soup until smooth using an immersion blender or countertop blender. Stir in almond milk and season with salt and pepper before serving.
BIOEVOLVE PROBIOTIC
Need to strengthen your immune defenses? Look to the power of probiotics to enhance your gut microbiome. About 70% of your body’s immune cells are located in the lining of the gut. A healthy gut microbiome supports the integrity of this tissue, preventing pathogens from entering the blood stream, but also training and regulating immune system response.
