Mushrooms: Nutritious and Delicious

Surprisingly mushrooms provide a wide array of nutritional benefits. Mushrooms are humble fungi without the flash of eggplant or red peppers, but they can add flavor and nutrition to any meal or stand on their own as a main ingredient.

The most common mushroom available is the button mushroom. Mushrooms have a high water content, making them low in calories and ideal for a lighter lifestyle. One half cup of button mushrooms only has twenty calories, but it also has potassium, selenium, 2 grams each of fiber and protein, niacin, iron, riboflavin and zinc. Selenium is a powerful antioxidant, and potassium helps reduce blood pressure and prevent heart disease. Mushrooms also contain copper, an important mineral for your heart.

When you clean mushrooms use a slightly damp paper towel to brush off the dirt. You don't want to add any extra water to them as they already contain a large amount. Sauté them at a medium high heat and don't add salt until after they're browned or they will be soggy.

Portabella mushrooms make a great meal for vegetarians or those who just like to take a break from meat every once in a while. Let them soak in your favorite marinade and then grill or broil them until golden brown and softened. Use as a substitute for a hamburger, or cut into strips and serve over greens with sliced tomatoes, cucumbers, strips of roasted red peppers and grated cheese. Or stuff them with roasted vegetables, top with a dollop of lowfat ricotta mixed with fresh chopped herbs and Parmigiano, and broil until cheese is golden brown. You could also grill them and serve them as steaks, drizzling them with a balsamic reduction and crumbling a serving of goat cheese over top. Serve with a side of grilled corn on the cob and a light pasta salad chock full of roasted veggies for a perfect meatless summer meal.