Did you know some ancient cultures believed mushrooms held the power to grant immortality? Modern science points to something more modest but well documented: mushrooms can help support a healthy immune system.
Crimini (button) mushrooms are a good source of selenium, an essential trace mineral the body uses to build antioxidant enzymes that help prevent cell damage. Just four crimini mushrooms can provide roughly 38% of the recommended daily value for selenium. Mushrooms also supply copper, potassium, phosphorus and B vitamins.
Research backs up mushrooms’ reputation as an immune-supporting food. Studies have shown that compounds in mushrooms can help the body better recognize and fight off invading pathogens.
Pairing mushrooms with barley, onions and carrots, as in the soup recipe below, rounds out the nutritional profile with additional vitamins, trace minerals and fiber that also support immune health.
For the best nutrition, store mushrooms loosely in a paper bag in the refrigerator’s produce drawer, where they’ll keep for up to a week.
Mushroom Barley Soup
Ingredients
- 1/2 cup pearl barley
- 1 medium onion, chopped fine
- 3 medium cloves garlic, chopped
- 1 medium carrot, diced in 1/4-inch cubes
- 2-1/2 cups crimini mushrooms, halved and sliced
- 1/2 cup tawny port
- 1 Tbsp + 6 cups chicken stock or vegetable broth
- 1 Tbsp chopped fresh parsley
- 1 Tbsp chopped fresh thyme (or 1 tsp dried)
- 1/2 Tbsp chopped fresh sage (or 1/2 tsp dried)
- Salt and black pepper to taste
Instructions
Rinse barley and soak in 1 cup warm water. Heat 1 Tbsp broth in a medium pot. Sauté onion, garlic, and carrots in broth for 5 minutes on medium, stirring frequently. Add mushrooms and sauté 3 minutes. Add drained barley and tawny port and sauté 2 minutes. Add remaining broth. Bring to a boil on high, then reduce heat to medium and simmer 40 minutes. Add remaining ingredients and serve. Serves four.
Source: whfoods.org
