Mushrooms are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin.All types of edible mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.
In particular, white button mushrooms are one of the few non-animal sources of vitamin D. When they are grown, whether indoor or outdoor, they are exposed to UV light which increases their concentration of vitamin D.
Mushrooms are being increasingly researched and used for their important health benefits with different varieties having different medicinal properties.
Mushrooms are low in calories, have virtually no fat and no cholesterol, and are very low in sodium. Three ounces of raw mushrooms, about 1 cup, provide 1 to 2 grams of protein. 100 gms contain only 28 calories.
Mushrooms contain an indigestible carbohydrate called chitin that contributes “bulk” to our diet.
“About Kale”
1.Kale Is Among The Most Nutrient-Dense Foods on The Planet. As a nutrient-dense, low-calorie food, kale makes an excellent addition to a weight loss diet….
2.Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol. …
3.It Is an Excellent Source of Vitamin C. …
4.Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease. …
5.Kale Is One of The World’s Best Sources of Vitamin K.
6.There Are Numerous Cancer-Fighting Substances in Kale
7.Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.
8.Many important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.
9.Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.
Recipe:
Ingredients: (serves 6)
Button Mushrooms 2 cups
Lemon juice 1 Tbsp
Minced Garlic 2 tbsp
Red Onion Sliced One Cup
Baby Kale One Cup
Basmati Rice 160 gms
Vegetable Broth 2 Cups
Olive Oil 2 tbsp
Butter 15 gms
Pepper powder pinch
Salt to taste
Roasted Flaked Almond 2 tbsp for Garnish
Total Calories per serving 338
Method:
Heat oil , Add garlic .Once browned put onions and fry .Add the mushrooms, salt and pepper.Once water leaves the mushrooms ,transfer to another bowl. Then to the same pan , add butter then rice .Once slighlty sauteed, add lime juice ,put back mushrooms and chopped kale .Add lemon juice and stock. Cover and cook for 10 minutes.
Once Rice is done , garnish with almond flakes.
Serve along with “Vanilla shake” which is only 150 calories
Recipe:
Vanilla Ultralite One scoop (Buy
Frozen strawberries 4 to 5
Coconut Milk 1 cup.
Blend well and serve.
