A kilo of chanterelles lie in a basket and are a very healthy superfood.
Mushrooms are a unique nutritional miracle for a healthy diet
The magical and above all healing superfood is a true nutritional miracle. Here's why.
Published ON
April 14, 2022

The ideal alternative to meat

Mushrooms can promote iron absorption and improve bone health. The superfood is nutrient-rich, contains many minerals and proteins and is low in carbohydrates and calories. Mushrooms are true health promoters. They aid in weight loss and are a great substitute for meat, as do beans and grains. Each of the many different types of mushrooms has specific health benefits. Be careful to buy mushrooms from your local store or supermarket, as there are also dangerous types of this superfood.

What kind of mushrooms do you prefer?

Whether crimini, enoki, oyster mushrooms, portobello mushrooms, shiitake mushrooms, or button mushrooms - every single type of this superfood contains essential nutrients. Mushrooms boost your vitamin D levels and are one of the few fruits or vegetables that contain this essential vitamin. Just like us humans, mushrooms produce vitamin D in sunlight. The superfood also contains large amounts of selenium, riboflavin (vitamin B-2), pantothenic acid (vitamin B-5), copper, niacin (vitamin B-3), potassium and phosphorus. If one is planning to move away from a meat-rich diet, then mushrooms are a great meat substitute as they greatly reduce the toxicity caused by overconsumption of meat. Long-term vegans should be sparing with their intake of mushrooms unless a specific type of mushroom is used to alleviate a disease. Consuming some mushrooms may have a laxative effect during the recovery process.

For storage

Pre-packaged mushrooms should also be kept in the pack. Individual or already open ones can be placed in a paper bag or in the refrigerator. This allows them to breathe and stay firm longer. If you keep them in a plastic bag, they may go bad faster.


If you're going to wash mushrooms, it's best to use as little water as possible, as the absorption of water detracts from the superfood's flavor. The best way to clean shrooms is to wipe them with a clean, slightly damp rag or paper towel. Now that you are fully informed, you can enjoy the maximum benefits and great taste of shrooms.

We have prepared the following healthy recipe for you:

Mushroom millet puree recipe

The savory flavor of wild mushrooms sautéed in ghee is the ideal ingredient for a delicious puree. As a topping I use roasted hazelnuts and melted cheese, with lots of parsley - a divine combination! You can use any type of mushroom - a mix of wild mushrooms, porcini, enoki, oysters, chanterelles or even plain brown mushrooms. .

For 4 servings

Ingredients for the millet puree
  • ½ cup millet, rinsed
  • 400g cauliflower, chopped into small florets (remove thick stems)
  • 3 ½ cups water
  • ½ tsp freshly ground pepper
  • 1 tsp salt
  • 2 tbsp ghee
Ingredients for the mushroom filling
  • 4 tbsp ghee/ coconut oil (divided)
  • 400 g mixed mushrooms (divided)
  • salt & pepper
  • 1 tbsp fresh thyme leaves
Ingredients for the garnish
  • 1 cup parmesan, grated
  • 1/3 cup hazelnuts
  • 1/3 cup freshly chopped parsley
  • some thyme

Preheat oven to 180 degrees. Spread the hazelnuts on a baking sheet and bake for 8 minutes. While they are still hot, rub them with a tea towel to remove the shells. Some skins may be difficult to remove, but don't worry - just gently remove and set aside.

Preparation of the millet puree

Rinse the millet and then let it dry. After that, transfer to a medium-sized pan and add the cauliflower and water. Bring the whole thing to a boil over high heat. Then cover, lower the heat and simmer for 25 minutes or until the millet is soft and fluffy and most of the liquid has been absorbed. While waiting for the millet to cook, prepare the mushrooms (see above) . As soon as the millet is cooked, remove it from the stove and set it aside for 10 minutes. Add ghee, salt and pepper and mash until creamy with a potato masher. You can also use an immersion blender or food processor for an even creamier consistency.

Preparation of the mushrooms

Wash mushrooms and roughly tear or cut into uneven chunks- discard tougher ends of stems. Heat 2 tbsp ghee/coconut fat in a large pan over medium heat. Once hot, add half the mushrooms and sauté for a few minutes or until cooked through. Try to move the mushrooms as little as possible so they get nice golden brown spots on the surface. Remove from the heat and repeat with the other half of the mushrooms and the ghee butter or coconut oil. Turn off the heat, add salt and pepper and a pinch of thyme. Empty the fried mushrooms into a round ovenproof bowl, cover with foil and finish cooking in the warm oven.

Assembling the pie

Remove the mushrooms from the oven and spread the millet evenly over them. Then sprinkle with parmesan and hazelnuts. Place under the grill until the cheese sizzles and slowly turns brown. Garnish with parsley and thyme and add an extra pinch of salt and pepper. Serve with a bitter green salad and a sweet mustard dressing. Bon appetit!They come in many different varieties and flavors. Mushrooms are a great source of nutrients and can be prepared in a variety of creative ways. In addition to all the many benefits for our health, mushrooms help lower blood pressure, improve the immune and cardiovascular systems. There's a good reason why this superfood has been used for health in Asia for thousands of years.

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