Replace meat with mushrooms for optimum health and weight management
Protein is key to staying fuller for longer and mushrooms are an excellent source of plant protein. They are also a rich source of dietary fibre. “Compared to other conventional sources of dietary fibre, such as cereals, legumes, fruits and vegetables, mushrooms are under utilised,” declares a study in the 2022 Journal of Future Foods. Not only does adequate dietary fibre promote good gut health, it is also associated with higher levels of satiety, which could prevent the need to go back for ‘more’.
High volume eating – the next big thing
In addition, mushrooms are the poster-child for high-volume eating since they are notably nutrient-dense while being very low in calories, meaning they contribute to optimum health and can be eaten in larger quantity at multiple meals to fill you up, without filling you out.
The low calorie appeal of mushrooms
Adding to their low calorie appeal, mushrooms are low in sodium, are fat- and cholesterol-free, and high in antioxidants. And when it comes to the bottom line, it helps that mushrooms are highly economical when compared to meat products and are a very accessible meat substitute. As an excellent source of both fibre and protein, mushrooms are particularly useful for plant-based diets.
Most doctors of nutrition and obesity are of the opinion that the best diet out there is “the one you can stick to!” So if you choose high volume, intermittent fasting, anti-inflammatory, vegan, keto, paleo, calorie-restricted, even carnivore, fresh mushrooms will have a beneficial place in your eating plan.
Why exactly is obesity a crisis that needs to be addressed?
In South Africa, around 31% of men and 68% of women are obese, and Julia Goedecke, a senior specialist for the Medical Research Council of South Africa, points out: “People don’t understand it; they see it as more of an aesthetic problem than a health problem.”
The health consequences of being overweight are what we really should concentrate on. Obesity leads to negative heart health, stroke, cancer and diabetes risks and outcomes, and is also linked to issues like gallstones, sleep apnoea, arthritis and poor self-esteem.
Eating fresh mushrooms, with all their provable health benefits, can help break cycles of unhealthy eating while delivering daily satisfaction to make the whole process of “being healthy” that little bit more easy to achieve – and swallow.
Try swapping out a high calorie meal a couple of times a week with a mushrooms-rich alternative – or just lowering overall meat in a dish and replace with finely chopped fresh mushroom.
Green Cauli Rice with Mexican Mushrooms
Serves 4
Ingredients:
Lime yoghurt:
125ml plain fat free yoghurt
Zest and juice of 1 lime
Pinch of sea salt
Cauli rice:
2 padron peppers, seeds removed
1 jalapeño, seeds removed
80g coriander
20g parsley
½ white onion
2 cloves garlic
250ml low sodium vegetable or chicken stock
1 head cauliflower, grated on thick side of box grater
400g white buttons mushrooms, sliced
2 Tbsp Mexican spice mix / taco seasoning
Lime wedges, for serving
Fresh coriander, for garnish
Cold Pressed Extra Virgin Olive Oil or Avocado Oil, for cooking
Salt and pepper, to taste
Cold Pressed Extra Virgin Olive Oil Spray is also ideal for cooking as it allows for good coverage and fewer calories.
Method:
Combine ingredients for the lime yoghurt and mix well. Set aside in the fridge until serving.
Cauli rice:
Place peppers, jalapeño, coriander, parsley, onion, garlic and stock in a food processor.
Purée until smooth.
Heat a drizzle of cold pressed extra virgin olive oil in a large non-stick frying pan or spray lightly with cooking spray.
Add the cauli rice to the pan and sauté until warmed through and slightly tender.
Pour in the bright green herby mixture and cook until fragrant and the cauli rice is tender.
In a separate non-stick frying pan heat a drizzle of cold pressed extra virgin olive oil or spray lightly with cooking spray.
Cook the mushrooms until they release all of their liquid and turn golden brown.
Season with Mexican spice mix and sauté until fragrant and tender.
Serve the green cauli rice in warm bowls topped with a generous helping of mushrooms.
Finish with a dollop of lime yoghurt and fresh coriander leaves.
Squeeze over some lime juice, serve and enjoy!
Recipe courtesy of The South African Mushroom Farmer’s Association
