Mushroom Crostini

The Power of mushrooms

Mushrooms are a powerhouse of antioxidants, and it’s my opinion that this next decade will be all about mushrooms and their application to all facets of health. Here are just a few highlights:

  • Cancer prevention: A review of 17 cancer studies shows that eating just 1/8-cup or two medium mushrooms a day may lower your risk of cancer by as much as 45%. Mushrooms are rich in ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Shiitake, oyster, maitake and king oyster have higher amounts of ergothioneine. but researchers found that incorporating any variety of mushrooms into your daily diet will lower your risk of cancer. (Even the ubiquitous button mushrooms have anti-cancer properties!)

  • Memory protection: Mushrooms may slow mild cognitive impairment (MCI), a condition that causes memory and language difficulties and is often a precursor to Alzheimer’s disease. In a small study in Singapore of 63 participants, those who ate more than two cups of mushrooms a week had a 50% lower risk of developing MCI. Even those who ate only one cup saw some benefit.

  • Microbiome support: The bacteria in our digestion play a large role in the immune system, cardiometabolic health, and mood support. Prebiotic fiber from the polysaccharides in mushrooms feed the healthy bacteria in the colon, encouraging the good species to proliferate and keeping guard over the bad species that wreak havoc.

Creativity in the kitchen

Created by Stanford University Instructor of Culinary Medicine Lisa Roberts Hurd, this plant-forward could make an appearance at a brunch, snack time, or as part of a multi-course dinner. 

We both love being creative in the kitchen, so feel free to explore other sautéed veggie combinations from eggplant to squash to increase your phytonutrient diversity. 

Ingredients

1 baguette, sliced into ¼ to 1/2inch rounds

Olive oil

Salt and freshly ground pepper

Ricotta (or Kite Hill Almond Milk Ricotta for a plant-based version)

1 (8 oz) package baby bella OR white mushrooms, sliced

2 sprigs of rosemary

5 red grapes, sliced or fresh figs, sliced

Roasted pecans or pistachios, crushed

Optional: Black or white truffle oil

DIRECTIONS

1. Brush olive oil on the baguette slices. Sprinkle with a little salt. Spread in a single layer on a baking sheet and broil in oven until crisped butnot browned, about 2 minutes each side. Remove from oven, set aside and allow to cool in a single layer on the baking sheet.

2. Turn off broiler and preheat oven to 350 F.

3. Meanwhile, heat a tablespoon of butter in a cast iron pan over medium-high heat. Once the pan is hot - you should hear a little sizzle- add the mushrooms to the pan in a single layer with a little rosemary. Do not stir, but allow to brown for about 4 minutes without disturbing. Continue cooking for another 3 minutes, stirring occasionally until browned. Season with salt and pepper.

4. Top each slice with ricotta and sautéd mushrooms, a drizzle of truffle oil, sprigs of rosemary, sliced grapes and crushed pecans

RecipesMaggie WehriLight Bites, Lunch, DinnerComment