I was one of those weird kids who loved spinach and mushrooms.
My boys didn’t take to either vegetable readily, and even, as old as they are now, still struggle with both. I can get them to eat raw baby spinach, but mushrooms? Forgeddaboudit!
Mushrooms are meaty, but they are super low in calories. They are dense and filling, but they have zero fat or carbohydrates.
In addition to having protein, they can help fight disease as well, with antioxidants and beneficial dietary fibers such as chitin and beta-glucans. Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, green and red peppers, pumpkins, green beans and zucchini. They also contain vitamin D.
Studies have shown that Type 1 diabetics who consume high-fiber diets have lower blood glucose levels, and Type 2 diabetics may have improved blood sugar, lipids and insulin levels. The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure.
Try this soup for a low-cal, low-fat, filling meal. You can swap out the butter for the equivalent amount of coconut oil, if you’d like.
Healthy Mushroom Soup
2 Tbs unsalted butter
1 cup carrots, peeled and diced
1 cup onions, sliced
1 cup sliced leeks, halved and sliced
3/4 cup celery, sliced
3 large garlic cloves, coarsely chopped
2 tsp fresh thyme leaves
2 lb assorted mushrooms, rinsed and thickly sliced
6 cups chicken stock
1 tsp sea salt
1/2 tsp cracked black pepper
Melt butter in a large stockpot over medium heat. Add carrots, onions, leeks, celery and garlic. Cook and stir until tender but not browned, approximately 10 minutes. Add thyme, mushrooms, chicken stock, salt and pepper. Heat until at a soft boil, then turn down to low heat. Cover and simmer on low heat for 30 minutes.
Remove from heat, ladle into bowls and serve.
Nutritional Information: Calories Per Serving: 106, Calories from Fat: 45, Fat: 5 g, Trans Fat: 0 g (3 g Saturated Fat), Cholesterol: 10 mg, Sodium: 1139 mg, Potassium: 654 mg, Carbohydrates: 13 g, Fiber: 3 g, Sugar: 6 g, Protein: 6 g
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