True Wellness

FOOD FOR THOUGHT: MIGHTY MUSHROOMS

Shitake, Chanterelle, Lions Mane, Turkey Tale… With an array of imaginative names, and a spectrum of shapes, sizes, and flavors, mushrooms have a long and illustrious history. Grown and cultivated all throughout the year, the many varieties of mushrooms available in the U.S. make this “meat” of the plant-kingdom a favorite of chefs and foodies alike. Wild food foragers exploit the cooler and moisture temperatures that the spring and fall season bring, traveling into woodlands and forests to discover treasure-troves of wild varieties: maitake, lobster, oyster, morels, etc. Whether you are so lucky as to have a source for decadent and earthy foraged mushrooms, or opt to purchase the cultivated varietals available at the market, mushrooms are an incredible fungus that resides among us, whose health benefits should not be missed! Read on to find out a few interesting tidbits, nutrition bites, and, of course, a delicious seasonal recipe!

MYSTERIOUS MICROBIALS:

Often grouped into the vegetable kingdom of plants, mushrooms are actually the fruiting bodies of fungi. Fungi are a type of microorganism (which has its own kingdom in the biology!) with relatives of molds and yeasts. While the word mushroom stems from the French word, “mousseron” or moss, yet their roots seem to stem back to the year 600 in Asia. Hallucinogenic (magic) mushrooms have been traced to Aztec and North African indigenous cultures, and the Vikings and Siberian shaman often utilized the mind-altering powders during religious ceremonies. Ancient Egyptian hieroglyphics dating nearly 4600 years ago refer to the edible varietals as “the plant of immortality,” and Louis XIV is believed to have been the first mushroom cultivator. While prized for their incredible healing properties, mushrooms had also retrieved a bad rap for some of their poisonous varietals- which the French Philosopher Voltaire blamed the War of Austrian Succession (thanks to the consumption of death cap mushrooms by Roman Emperor King Charles VI.)

Putting their “magical” properties (this neurological effect is actually due to a compound known as psilocybin) aside, mushrooms made their way from French mushroom caves to England, where cultivation grew popular. In the late 19^th century, mushrooms made their way to US territories, where farmers in the East would grow spawns imported from England, and popularity amongst florists gained traction, as mushrooms were often grown on flower benches and on tree stumps. Today, nearly 36000 varieties are known worldwide, and 20 common types are cultivated in the US, with the white button mushroom (agaricus bisporus) being the most common. Kennett Square, Pennsylvania has been deemed the “Mushroom Capital of the World,” and mycophiles (mushroom lovers,) can attend their annual Mushroom Festival each September. If you are lucky enough to have a source or location for attaining wild varieties, the following are a few delicious varieties to look for:  

MAGIC MUSHROOMS: 

Whether you’re a microphile (musroom lover,) or microphobe (mushroom-hater,) appreciating the vast array of health benefits these friendly fungi’s provide is something to take in!

DISHING UP D: Mushrooms are one of the select few plant-based sources of Vitamin D1, aka “ergosterol.” Vitamin D is essential for the obvious bone growth, but is responsible for supporting hormonal, immune, and cardiovascular/ neurological health. While the form of D found in mushrooms is not readily available to human cells, exposure to sunlight will help enhance its absorption. 

◼SHINE ON: Just like the sun converts cholesterol deposits in our skin into viable D3, mushrooms exposed to UV rays are able to convert D1 to D2. Simply purchasing mushrooms at the front of the row (more access to synthetic light ) will increase D levels ten-fold!

Got the Time? Slice mushrooms and allow them to sit for up to 12 hours to increase D levels by 6x! 

EYES ON EXOTICS: Years ago, exotic mushrooms had to be mail-ordered from catalogs and searched for in local health-food stores. Now, walk into the a supplement store and you will find a host of different tinctures, tablets, and powders that boast the benefits of these fun-guys.

◼SHITAKE: While mushroom-farmers are now cultivating these in large-scale operations, shitakes contain a compound known as erdisterine, which allows our cells to absorb excess free-floating cholesterol. Not only that, but dried shitakes contain some of the highest levels of GLUTAMATE, an amino acid that boosts foods’ UMAMI (Japanese for delicious.)

◼MAITAKE: Also known as “Hen of the Woods,” these feathery beauties offer concentrated meaty and complex flavors when roasted, and support healthy blood sugar levels as well as cardiovascular health.

◼REISHI: While woody and bitter tasting, these truly medicinal mushrooms contain compounds such as COUMARIN, which produces appetite suppression, and beta-glucans that support immune functioning.

◼CORDYCEPS: Hailed for its amazing abilities to support energy and vitality, this Chinese variety is strictly used in tonics or powders to support those suffering from debilitating/wasting-diseases, as well as generalized/unexplained lethargy.

◼LIONS MANE: Used in both culinary and medicinal preparations, this variety may support cognitive development and maintenance via protecting neurons and their communication points (synapses.) 

CULTIVATING CLASSICS:  While their names might not be as fun to say, mushrooms commonly found in the Produce department have their benefits too!

◼WHITE BUTTON: These pearly whites boast a bevy of compounds that may prohibit the production of pro-inflammatory compounds, such as IL-6, IL-10 and Gamma-Interferon.

◼CREMINI: AKA immature portabella’s, these brown babies contain an antioxidant known as ERGOTHIONEINE, which supports healthy oxidative levels, as well as promotes maintenance/protection of DNA.

◼PORTABELLA: These grilling greats are packed full of B vitamins, which support red blood cell production and skin-cell health. BONUS: one cap provides MORE potassium than a BANANA!

◼OYSTER: While they may look exotic, oyster mushrooms are a common-cultivar which has a spongy texture, similar to seafood. They contain a potent blend of immune-supporting minerals like Iron, Manganese, and Zinc.

SELECTING & STORING:

Opt for mushrooms that have smooth and blemish free surfaces, with no dark spots or slimy films present. For those with gills (white button, cremini, portabella) choose gills that are tightly closed and if possible, opt for those whose gills are covered by a tight under-cap. Do not rinse until ready to use, or wipe with a moist towel or dry toothbrush. Store refrigerated for up to five days, uncovered in a porous paper bag (avoid plastic bags/wrap.)

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:30PM! See October’s line-up below, and be sure to snag your spot, as space is limited!

OCTOBER TRUE KITCHEN COOKING CLASS

SAYONARA SWEET TOOTH

WEDNESDAY, NOVEMBER 15TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Blood sugar plays a major role in our health: from providing the energy we need to get up in the morning, to boosting our brains to power us through difficult tasks- sugar is, inevitably, essential to health in some degree. With the holiday season upon us, surrendering to your sweet tooth is easily done with the plethora of tempting treats surrounding us. Join Genevieve as she dives into the science of cravings, offers healthier swaps and alternatives for the white stuff, and provides ways that you can conquer your cravings for sweets, once and for all!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

“Cream” of Mushroom Soup

Serves 4

 Swapping a slew of iffy-ingredients, cow-dairy, and loads of sodium and preservatives, this homemade creamy and dreamy bowl will become your new fall favorite! By whirling up cauliflower and white beans, you thicken the soup without the need for flour or starch, boost the fiber and protein, and sneak in nutrition to boot!  

1 ½ lbs. organic cremini mushrooms, wiped clean with a wet rag

4 cups organic chicken/vegetable stock OR organic unsweetened almond milk

2 medium leeks, trimmed, sliced in half, and cut into thin half moons

16 ounces frozen organic cauliflower florets, thawed

1 cup, organic cooked cannellini beans, rinsed and drained

2 cloves garlic, smashed

2 tbsp. lemon juice

2 tsp. Coconut aminos OR gluten free tamari

1 tsp. dried thyme + pinch of nutmeg

In a heavy bottomed saucepan, add leeks with 2 tbsp. olive oil. Cook until translucent, about 3-4 minutes. Add garlic, and sprinkle with sea salt, cook until just fragrant. Stir in mushrooms, thyme, nutmeg, and coconut aminos. Cook over medium heat until liquid has evaporated from mushrooms and beginning to caramelize. Add cauliflower, beans, and liquid and bring to a low boil. Reduce heat, and simmer on medium-low for 10-15 minutes. Remove from heat, and ladle into a high-powered blender (in batches.) Blend until smooth. Return pureed soup to pot, add lemon juice, and season to taste with sea salt and black pepper.