Delightfully Healthy Sauteed Mushrooms Recipe
November 10, 2019
Who doesn’t enjoy quick, healthy side dish recipes? Treat yourself to some Healthy Sauteed Mushrooms. This is a personal favourite worth remembering – read on!
A versatile side dish or main ingredient, this healthy sauteed mushroom recipe is a perfect addition to fish, eggs, salad vegetables, and especially a full breakfast!
Mushrooms can make a meal heartier and are a low calorie, Highly Beneficial substitute for main meals. Let’s get into it!
This is how to saute mushrooms, healthy…
Healthy Sauteed Mushrooms Recipe – Anytime, Anywhere!
There are all sorts of healthy sauteed mushroom recipes, and you can feel free to modify this one to your liking! You could make a spicy sauteed mushrooms recipe, and enjoy your variations in many ways.
This recipe works almost all the time – breakfast mushrooms, delicious lunches, or well-rounded dinners!
I’ve enjoyed this for breakfast alongside sardines with a mix of vegetables. For a lighter dish, opt for vegetables like salad greens, cucumber, courgette, and bell pepper. A fun idea is to grate courgette or carrot, creating a veggie spaghetti (vegetable noodles)!
These are excellent party food, too, no doubt. Guests over? Throw them on 10 minutes before, mix up a salad and serve alongside some Homemade Tomato Sauce.
Quality Food Comes from Quality Ingredients
This is a simple recipe, but if you really want to impress and get the most out of your nutrition, here’s the best information for how to cook mushrooms the healthy way (when sauteed).
When selecting the mushrooms, there’s no need to go crazy. Organic is preferable, both for health purposes and for the planet. UV grown mushrooms are great choices because of the vitamin D content, but aren’t necessary. Any simple button mushrooms will be brilliant, provided they are fresh.
If you’ve ever bought mushrooms and kept them, you may have asked “are my mushrooms bad?”. The key to telling is most often whether they are slimy or not. Ideally they won’t be. If they have only a little bit of slime and are ever so slightly dark, they’re possibly okay to cook. This won’t produce the best results but it won’t be major.
If they have significantly darkened or developed slime, throw them. These signs means that the nutritional content that have deplenished, and it’s likely that is mould (especially if you can see any)!
Keep your mushrooms fresh by storing them in the fridge, and try to use within 5 to 7 days.
When choosing olive oil for sauteing, extra-virgin olive oil (EVOO) is your best buddy. In this healthy sauteed mushrooms recipe, we want to truly maximise flavour – and when it comes to whole food, that means maximising nutrition.
Extra-virgin olive oil is loaded with beneficial antioxidants and healthy monounsaturated fatty acids.
Always try to get some in a dark container, optimally glass or metal (although plastic is fine), and that hasn’t been kept right in the light.
You’ll want to store it in a cupboard, away from direct heat and light. This prevents any oxidisation and preserves its quality.
I’ve personally only used organic olive oil once or twice, however. If you can get your hands on it, you’ll be in for a treat. And of course, it’s better for the planet. 🙂
Really, are Sauteed Mushrooms Healthy?
The Many Health Benefits of Mushrooms!
Mushrooms are a diverse group of fungi, with many varieties and even more health benefits! Whilst not all mushrooms are edible, the kinds that you find in supermarkets are perfectly safe. This recipe works best with white button mushrooms, but feel free to mix things up.
As covered in our article all about mushrooms (see below), they are low in calories and high in beneficial nutrients. Typical macronutrients per 100g of white mushrooms are 22 calories, 3-4g protein, 2-3g carbohydrates, and 0.3g fat.
Did you know that they will also provide B-vitamins? B1, B2, B3, and B9, all found in mushrooms (especially vitamin B2 and B3), play important roles in efficient metabolism, supporting the heart, boosting the nervous system, and helping with proper development and growth.
Another fun fact is that mushrooms are one of the few dietary vegetarian sources of vitamin D.
They certainly shouldn’t be relied on to reach the daily values, providing about 3% per 100g (and D2 as opposed to the easily-absorbed D3 found in animal products), but are still contributory. You can get mushrooms grown under UV lighting in most supermarkets which provide even more vitamin D!
Mushrooms also contain considerable amounts of selenium, potassium, copper, and pantothenic acid. These essential minerals contribute to many impressive health benefits of mushrooms, such as:
- Reducing inflammation
- Fighting free radicals
- Boosting the immune system
- Aiding hormone regulation
- Supporting bone health
- Fighting cancer
- And more…
What About Fats? Aren’t They Bad?
This recipe uses Olive Oil which is rich in Monounsaturated Fatty Acids, another good option. Click Here to Discover Olive Oil’s Health Benefits. Don’t be afraid to use other healthy fats, though.
Maybe you’ve heard that sauteing is unhealthy. Or that frying is. Or even that using fats like saturated fats is! This is largely a myth. If you’ve been led to believe this, there are a couple of likely reasons.
The first one, especially if you’ve been told that saturated fats are bad for you, is outdated misinformation. Research overwhelmingly now shows saturated fats are important for overall health and may actually protect our hearts (^)(^)(^)(^).
For cooking, saturated fats are the most stable.
Secondly, you’re worried about calories. If you are trying to maintain a calorie deficit, for example, it may be tempting to avoid fats. I understand – it provides 9 calories per gram, as opposed to 4 for carbs or protein.
However, this is not the way to go and may cause adverse health effects (^). Fat is important for all healthy diets, aiding in metabolism, nervous system health, heart health, and much more. Besides, mushrooms are low in calories!
The only downsides to frying or sauteeing mushrooms might be a slightly higher reduction of some antioxidants and certain vitamins. But every cooking method has pros and cons.
So sit back, relax! Enjoy your sauteed mushrooms as part of a balanced diet.
Healthy Sauteed Mushroom Recipe
This is a perfect mushroom recipe for weight loss, especially if you want to add some quality protein alongside it.
Healthy Sauteed Mushrooms Recipe
- Frying Pan
- 500 g Mushrooms Organic, White Button
- 2 tbsp Olive Oil Extra-Virgin
- 100 ml Water (Extra For Cooking)
- 1 tsp Garlic Powder OR two diced cloves
- 1 tsp Dried Basil OR a small bunch of fresh basil leaves
- 1/2 tsp Dried Parsley
- 1/2 tsp Dried Oregano
- 1/2 tsp Chili Flakes (To Taste)
- 1/2 tsp Black Pepper (To Taste)
- 1 pinch Sea Salt (To Taste)
- Lightly brush mushrooms to clean (lightly rinse if necessary), and slice white button mushrooms in halves or quarters.
- Heat olive oil in a frying pan over medium heat. If using diced garlic, add and cook for 1 minute. Stir in the mushrooms.
- If using powdered garlic, sprinkle over. Do the same with the chili flakes, and stir to coat the mushrooms.
- Next, add a dash of water to the pan as needed (the oil will be fully absorbed). Cook over a medium heat for around 2 minutes.
- Season with your herbs, and cook for a further 4-5 minutes, stirring occasionally.
- Finally, turn off the heat. Sprinkle nicely with salt and pepper to taste, and serve. Enjoy!
That’s it! A 15 minute, easy healthy sauteed mushrooms recipe. That’s not all I’m going to give you though. You know me better than that!
Here are some creative ideas – maybe you’ll fancy something different! Sure, a sauteed mushroom side dish as above is great, but it’s not limited. Why not try one of these (out more) out!
What Goes Well with Mushrooms? Some Food for Thought
Sweet Potato and Mushrooms
Sweet Potato pairs amazingly with umami-rich ingredients, which is why it’s so great for chilis, soups, and roasts!
Mushrooms, naturally an excellent plant source of this flavour therefore go hand-in-hand. When I had this recently, I served it on microwave-baked sweet potato (cooled and reheated), and enjoyed with sardines and goat’s yoghurt!
The photo above shows this pairing for you all.
Cheesy Mushroom Omelette
Naturally, this makes an excellent keto mushroom omelette, providing healthy fats and protein. Eggs are a superfood beyond doubt – particularly when pastured (US) and organic (EU), and cheese makes any breakfast better!
This way of cooking them is higher in calories, but mushrooms are naturally very low in calories.
Try sauteing mushrooms and cracking a few whisked eggs in for the last couple of minutes. Maybe throw in some diced tomato and herbs. Finally, sprinkle with cheese and let it melt – goat’s cheese and mushrooms are blissful – and season with black pepper.
P.S. Mushrooms and cheese are great friends in savoury cooking, being rich in umami and providing wondrous creamy texture. Check out my Top 5 Oatmeal with Cheese Recipes to see how to use both even more creatively!
Healthy Mushroom Sauce for Steak
A mushroom sauce isn’t as difficult as it seems! Especially if you’ve got some broth around. I use my slow cooker to make Bone Broth very often – it’s great for cooking, sipping, and your health.
To make this simple mushroom sauce, use a saucepan or wok and start with the above – sauteing. Slice the mushrooms thinly for best results, and use fresh garlic (crushed or diced). Also, omit the chili flakes for a traditional flavour.
You’ll want to add a little more cooking fat – butter is most suitable, olive oil’s still good. Reduce the mushrooms until golden.
Add a cup of broth, and stir in about a tablespoon of coconut flour to thicken. Bring to a boil, and simmer over low heat until desired texture. Season with salt and pepper, and serve hot over some juicy steak!
To conclude, mushrooms are extremely healthy, versatile, and easy to cook with. This delightfully healthy sauteed mushrooms recipe is sure to open up a whole new door of opportunities.
Savoury party food? How about a low calorie breakfast? Chilled for meal prep and packed lunches? 5-minute side dish?
You can even vary the ingredients and make it your own, or stick to the trusty guideline straight from us! I hope the last couple of ideas with inspire some creativity and get you creating new dishes to enjoy.
Comment below to share your recipe ideas, questions, and thoughts.
Until next time, stay healthy
- Healthy African Foods – 11 Authentic Dishes (and Recipes) - December 15, 2020
- Healthy Christmas Snacks – 7 Snacks to Stuff Your Stockings! - December 7, 2020
- How to Cook with Dandelion Greens: A “Weed” Superfood! - June 27, 2020