Mushrooms: A healthy choice


Did you know that mushrooms are a healthy choice for antioxidants and nutrients that can help prevent certain types of cancers?

They may not look tasty to the eye, but mushrooms can be a tasty addition to vegetable or meat dishes and sauces or as a great side dish for any type of meal.  Plus, you can buy them at any farmers' market.

Mushrooms carry plentiful nutrients such as B-vitamins, Vitamin-D and selenium, an important antioxidant.  The Vitamin and Herb University says that a person should be getting around 500 milligrams of potassium per serving, and 55 milligrams of selenium per day. (See Chart below.)

Sprucing up a pasta, salad or sandwich with mushrooms are other ways to incorporate these nutrients.  Plus, they have only 20 calories and zero grams of fat, so why not make mushrooms a part of your next meal.

The River Valley Kitchens' recipe for “Creamy Mushroom Soup” is a perfect and healthy choice for any meal of the day.

You will need:

4 T butter
1 medium onion
1 celery stalk, diced
½ tsp dried thyme
½ cup flour
4 cups broth (mushroom or vegetable)
4 cups water
2 lbs. mushrooms, chopped

Sauté the onion and celery briskly until onion begins to brown.  Lower the heat, throw in thyme and flour and stir.  It will be very pasty.  Slowly add the broth and water, always stirring to keep the paste smooth.  Bring the soup to a simmer while chopping the mushrooms.  Add the mushrooms, cover and gently simmer for about 30 minutes.  Puree* the soup, and then season with salt and pepper.  Fine tune the seasoning and serve.


Along with this recipe make sure to check out River Valley Kitchens at the Logan Square Chamber farmers' market going on every Sunday through March 28th at the Congress Theater, located at 2135 N. Milwaukee Ave where you can purchase fresh mushrooms and receive all of these healthy benefits right in your own neighborhood!

*Editor's Note: When using a blender to puree, only fill the container 1/2 to 1/3 to avoid redecorating your walls and cabinets.  It is a very tasty soup.

Chart: courtesy of the American Dietetic Association

Additional Info: Potassium Requirements, Selenium Requirements and Mushroom Info



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