For centuries, Oyster Mushrooms have been known for their health and medicinal benefits, gaining popularity in Chinese medicine. With numerous discoveries of their medicinal properties, they are often referred to as "medicinal mushrooms". While more common in Eastern and East Asian cuisines, China is now one of the leading producers and exporters of Oyster Mushrooms.
Nutritional Value & Calories In Mushrooms:
Amount: 1 cup
Total Weight: 96 g
Nutrients
|
Amount
|
| Basic Components | |
Proteins
|
3 g
|
Water
|
88.7 g
|
Ash
|
0.8 g
|
Calories
|
|
Total Calories
|
21
|
Calories From Carbohydrate
|
11
|
Calories From Fat
|
2.7
|
Calories From Protein
|
7.8
|
Carbohydrates
|
|
Total Carbohydrates
|
3.1 g
|
Dietary Fiber
|
0.96 g
|
Sugar
|
1.6 g
|
| Fats & Fatty Acids | |
Total Fat
|
326 mg
|
Saturated Fat
|
41 mg
|
Polyunsaturated Fat
|
133 mg
|
Omega-6 Fatty Acids
|
133 mg
|
Vitamins
|
|
Vitamin C
|
2 mg
|
Vitamin D
|
17 IU
|
Vitamin E
|
9.6 mcg
|
Thiamin
|
78 mcg
|
Riboflavin
|
386 mcg
|
Niacin
|
3.5 mg
|
Vitamin B6
|
100 mcg
|
Folate
|
16 mcg
|
Vitamin B12
|
0.038 mcg
|
Pantothenic Acid
|
1.4 mg
|
Choline
|
16.6 mg
|
Betaine
|
9 mg
|
Minerals
|
|
Calcium
|
2.9 mg
|
Iron
|
480 mcg
|
Magnesium
|
8.6 mg
|
Phosphorus
|
83 mg
|
Potassium
|
305 mg
|
Sodium
|
4.8 mg
|
Zinc
|
499 mcg
|
Copper
|
305 mcg
|
Manganese
|
45 mcg
|
Selenium
|
8.9 mcg
|
Health Benefits Of Mushrooms
- Historical uses: Mushrooms were treasured by the Pharaohs; while, the Greek warriors ate mushrooms during wars to get added strength. The Romans consumed mushrooms during festivals and the Chinese used this for its medicinal properties.
- Mushroom health benefits: Enjoyed for its taste and texture, mushrooms are cooked in various ways and incorporated in an array of dishes that range from the usual to the exotic. Mushrooms are not only tasty, but they also have lots of health benefits.
- With 80% water content, mushrooms are low in calories as well as fat and sodium. These also have lots of fiber, which on the whole, makes it a good food option for hypertensives.
- Packed with potassium, mushrooms are good for lowering high blood pressure and cuts down the risk of stroke. Experts say that a portabella mushroom of medium size has more potassium than a glass of orange juice.
- Mushrooms also have copper, and this makes it a hot shot food for the heart.
- Mushrooms also have selenium, niacin and riboflavin. An antioxidant that works its magic when combined with vitamin E, selenium can protect body cells from damage caused by free radicals. Research has shown that men, who consume selenium-rich foods regularly, can actually reduce their risk of prostate cancer.
- Studies have shown that mushrooms are rich in 5-alpha-reductase, an enzyme that helps to convert testosterone to DHT, and aromatase, which helps in the production of estrogen. Studies show that button mushrooms with these qualities can actually reduce the risk of breast cancer.
- Mushrooms are also said to be good for the eyesight, blood circulation, migraines, tumors, cancer and impotency.
Mushroom Recipes
 |
| Kadai Mushroom |
Ingredients:
1/2 pkt fresh mushrooms
7-8 cloves of garlic, chopped
1 medium sized stick of cinnamon (dalchini)
5 cloves (laung)
2 whole black cardamoms (bari ilaichi)
3-4 whole red chilies (sabut lal mirch)
10 pepper corns (sabut kali mirch)
1 cup sour curd
1/2 cup Bengal gram flour (besan)
2 tblsp oil
1 tsp red chili powder (lal mirch )
1 tsp coriander powder (dhania powder)
1 tsp garam masala powder
Salt to taste
How to make Kadai Mushroom:
· Heat oil in a heavy bottom vessel and add the garlic and the whole spices into it.
· Once they start spluttering, add the chopped mushrooms into the pan and saut.
· In a large bowl, beat the curd well and smoothen it up.
· Mix four times the water and then mix in the besan.
· Beat well and see to it that there are no lumps.
· Now add the salt and all the ground spices to it.
· You should now put this mixture slowly into the pan by stirring it constantly.
· Keep stirring till the time it starts boiling and then leave it on low flame till it takes a thick consistency (app. for 20 minutes)
· Mushroom kadhi is ready to be served hot with steaming rice
2. Malai Mushroom
 |
| Malai Mushroom |
Ingredients:
500 gms fresh mushrooms, chopped
1 tsp chopped garlic
1 tsp chopped green chilies
2 tblsp butter
2 onions, made into a paste
2 tsp garlic paste
1 tsp ginger paste
Salt to taste
1 1/2 tsp garam masala powder
1 tsp white pepper powder
1 tsp sugar
1/2 cup fresh beaten cream (malai)
1 cup milk
2 tblsp oil
How to make Malai Mushroom:
· First melt butter in a pan and saut the chopped garlic, chilies and mushrooms in it and keep aside.
· Now add the oil in the same pan and add the ginger garlic paste.
· Now add the onion paste and saut till it becomes pink in color.
· Add the garam masala powder, white pepper powder and salt to it and fry till it leaves oil in its sides.
· Now beat in the milk and fresh cream and mix well.
· Add the sugar and finally the mushrooms.
· Serve hot garnished with fried whole red chilies.
