Healthy Recipes②
A healthy mushroom salad
~ Healthy recipes that are easy on the wallet ~
Introduction
As prices continue to rise, many people are finding new ways to prepare their daily meals. In times like these, mushrooms are a great ingredient to consider. They are relatively inexpensive, easy to obtain, and highly nutritious.
This time, we'll be introducing a rich salad made with plenty of mushrooms. The exquisite combination of balsamic vinegar and soy sauce makes this a dish that's both healthy and budget-friendly.
Mushrooms: a reliable food ingredient in times of unstable food prices
Price stability
While vegetable prices are easily affected by the weather, mushroom prices are relatively stable because they are grown in greenhouses. They can be purchased at reasonable prices all year round, making them a great addition to your household budget.
High nutritional value
Mushrooms are low in calories yet packed with nutrients that support our health.
Dietary fiber can help regulate the intestinal environment, relieve constipation, and slow the rise in blood sugar levels.
Vitamin D is an important nutrient for maintaining bone health, and is especially important to take in during seasons with less daylight.
Potassium helps to expel excess salt from the body and reduces swelling.
Beta-glucan is an ingredient that is said to be effective in improving immunity, and is recommended for health management during seasons when people are more likely to get sick.
Ideal for bacteria activity and dieting
Mushrooms are a representative example of fungi, making them an ideal food for the "bacteria activity" movement that has been gaining attention in recent years. By improving the intestinal environment, they are expected to be effective in maintaining beauty and health. They are also very low in calories, at around 20 kcal per 100g, yet satisfying enough to satisfy even those on a diet.
A healthy mushroom salad recipe
Ingredients (for 2-3 people)
3 types of mushrooms of your choice, 1 pack each
King oyster mushrooms : 1 pack
Shimeji mushrooms : 1 pack
Maitake mushrooms : 1 pack
seasoning
Balsamic vinegar : 1 tablespoon
Sake (white wine if available) : 1 tablespoon
Soy sauce : 1 tablespoon
Honey : 1/2 tablespoon
Black pepper : appropriate amount
Olive oil : a moderate amount
How to make it
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Cut the mushrooms into bite-sized pieces, spread them in a frying pan, drizzle with olive oil and mix.
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Cover and steam over medium-low heat until tender
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Add 1 tablespoon of balsamic vinegar, 1 tablespoon of white wine, 1 tablespoon of soy sauce, and 1/2 tablespoon of honey, increase the heat slightly, and sauté until the liquid is reduced.
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Sprinkle with black pepper, mix quickly and serve on a plate
The charm of this salad
Delicious hot or cold
It's delicious when it's freshly made and warm, but it's also delicious when chilled in the refrigerator, so you can enjoy it according to the season and your mood.
Tips for making it delicious
Preparing mushrooms
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Do not wash the mushrooms, but if they are dirty, lightly wipe them with kitchen paper.
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You can enjoy the texture by cutting king oyster mushrooms lengthwise.
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Remove the stems from the shimeji and maitake mushrooms and separate them into small clusters by hand.
Cooking Tips
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Spread the mushrooms evenly across the pan so they don't overlap.
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When steaming, close the lid tightly to utilize the moisture released from the mushrooms.
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After adding the seasonings, it is important to stir fry thoroughly until the flavors are absorbed into the mushrooms.
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By removing the liquid, the flavor becomes more concentrated and delicious.
Arrange to double the fun
Topping for green salad
Place it on top of raw vegetables such as baby leaves, arugula, or lettuce to create a warm salad with a fun temperature contrast.
Pairing with bread
It's delicious served on a baguette like bruschetta, or as a sandwich filling.
Also great as a main dish
It is delicious mixed with boiled pasta or served on rice like a bowl of rice.
Add richness with cheese
Adding Parmesan or cream cheese to finish it off will make it even richer and more satisfying.
summary
As prices continue to rise, mushrooms are a reliable ingredient. They're affordable, nutritious, and delicious. This salad, packed with mushrooms, is an ideal dish that's easy on the wallet and healthy. The special seasoning, a combination of balsamic vinegar and soy sauce, elevates your usual mushroom dishes. It can be prepared in advance, making it easy to incorporate into your busy daily routine, and it can be adapted in a variety of ways. This budget-friendly, healthy recipe is a must-have addition to your repertoire. Since a variety of mushrooms are available year-round, try incorporating your favorite seasonal mushrooms into your salad.