Mushroom soup 15 mushroom recipes to boost your antioxidant intake healthista main

15 easy mushroom recipes for a tasty antioxidant boost

Move over kale. Multiple studies now reveal that the humble mushroom might help prevent dementia, Alzheimer’s, heart disease and even cancer. We’ve rounded up some tasty mushroom recipes to help you eat more

We know mushrooms are full of antioxidants, but they might contain anti-ageing properties and even help to fight against dementia and Alzheimer’s, research has found.

In fact, eating mushrooms more than twice a week could prevent memory and language problems that often occur in the over-60s, says research from Singapore.

Eating mushrooms more than twice a week could prevent memory and language problems.

This is thanks to a unique antioxidant present in mushrooms that could have a protective effect on the brain. The study found that the more mushrooms people ate, the better they performed in tests.

The National University of Singapore study’s findings were based on 663 Chinese adults, aged over 60, whose diet and lifestyle was tracked for sex years from 2011 to 2017.

The researchers found that eating mushrooms lowered the chances of mild cognitive impairment, and roughly nine out of 100 people who ate more than two portions a week were diagnosed, compared with 19 out of 100 among those who ate fewer than one portion.

Another study, released in the journal Food Chemistry has revealed that the humble mushroom might  help prevent dementia, Alzheimer’s, heart disease and even cancer. The research found that mushrooms are high in particular antioxidants, ergothioneine and glutathione.

Robert Beelman, Professor Emeritus of Food Science at Penn State University, who led the research, reveals that when our bodies oxidise our food in order to create energy, it produces free radicals as a byproduct.

Free radicals can be toxic, and although our body has ways to control the effect of them, over time enough accumulate to cause damage associated with diseases of ageing.  Ergothioniene and glutathione are the antioxidants produced in our bodies to fight the oxidative stress caused by free radicals.

Eating mushrooms will increase the amounts of these antioxidants in your body and may help protect you, the paper claims.

We have put together our favourite easy mushroom recipes to boost your antioxidant levels.

Spinach and Shiitake Salad

This recipe is a delicious salad with a yuzu-wasabi dressing from Vegan: The Cookbook by Jean-Christian Jury. Shitake mushrooms are super-packed with nutrients.

 

Garlic Parmesan-Stuffed Mushrooms

Garlic. Parmesan. Stuffed Mushrooms. What more do we need to say?

 

Creamy Bacon Mushroom Carbonara

This deliciously creamy carbonara is filling and perfect for cold, winter’s nights.

 

Mushroom Omelette

A simple, yet satisfying breakfast that tastes more wicked than it is.

 

Mushroom Risotto made by Chef Marcel Vigneron

This risotto is not only beautiful, it’s packed with vitamin-rich oyster mushrooms and a fresh mushroom stock.

 

Cream of Mushroom Soup

This is a deliciously warming soup, full of flavour and super simple to make.

 

Warm Crispy Mushroom Salad

We love a salad, and this crispy mushroom salad is no exception. The mix of tastes and texture is gorgeous.

 

Mushroom and Chestnut Wellington

This recipe is one that will  impress at a dinner party, and it’s a great alternative to meat options for Sunday dinner.

 

One-Pot Creamy Mushroom Chicken Pasta

A luxuriously creamy one-pot pasta, with mushrooms and chicken. This meal is perfect for a busy weeknight, only using one-pot, cutting down on prep time and washing up.

 

Slow Roasted Skillet Chicken with Mushrooms

Try this slow roasted chicken on a bed of mushrooms, which you can pair with some delicious greens or even salad.

 

Mushroom Masala

This is a delicious, hot, mushroom curry, and believe it or not, you can prepare and cook it all in 20 minutes. What more could you want?

 

One-Pot Creamy Mushroom Pasta

This one-pot creamy pasta dish is simple, all cooking in one pot and it can come together in half an hour. It’s a great recipe to have for busy weeknights.

 

Perfect Mushroom Risotto by Jamie Oliver

Jamie Oliver has created a simple risotto recipe, using Porcini mushrooms. Porcini mushrooms have more antioxidants than most other types of mushrooms, so this recipe is extra special.

 

Magical Mushroom and Sweet Corn Pasta with Truffle

Give this recipe a go. It is a simple mushroom pasta dish, with a bit of added luxury. Truffle salt works so nicely in this dish for a real treat.

 

Mushroom, Leek and Tarragon Pasta by Gordon Ramsay

Finally another twist on mushroom pasta, from the swearing superchef.

 

Read More:

5 healthy foods a nutritionist can’t live without

60 second smoothie for an antioxidant boost – virgin mary

10 vegetarian recipes ready in 30 minutes or less

4 healthy recipes to replace your favourite take-aways

 

Lose 12kg in 12 weeks with Healthista’s Lean Energy Programme – Download now.

 

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