Have you noticed a lot of mushroom things around lately, or is it just me? Between the incredible 2019 documentary, Fantastic Fungi, my son starting a mushroom business,  Jeremy diversifying with mushrooms on Clarkson's Farm and Overthrow Hospitality opening NYC's first all mushroom restaurant, these little “satellite dishes” have slowly been creeping onto my radar.

I have always loved mushrooms, sticking mainly to the humble white button, available in every grocery store. But now that I've virtually eliminated meat from my diet, I have discovered delicious alternatives and expanded my mushroom repetoire…portobello, shitake, lions mane, blue oyster, enoki - you name it, I'll try it!

From incredible health benefits to sustainability superpowers, there are so many reasons why you should embrace Mushroom Monday.

Nutrition

Not “officially” a vegetable, mushrooms are nonetheless a nutrient-dense food that's light on calories. They’re low in fat, high in fiber, and an excellent source of vitamins and minerals.

Rich in B vitamins, mushrooms support energy production, skin health and a well-functioning nervous system. Mushrooms are one of the only dietary sources of the “Longevity Vitamin”, ergothioneine. [When exposed to sunlight or UV light] they’re also the only sufficient non-animal source of vitamin D, making them an excellent addition to plant-based diets. And the choline in mushrooms can help with learning and memory.

Mushrooms support a healthy gut microbiome and may improve immune function. Some research has demonstrated the benefits of mushroom supplementation in conjunction with conventional cancer treatment. More studies have linked them to overall cancer prevention; one study in China found a breast cancer risk reduction of 64% in women who consumed an average of one small button mushroom per day!

Sustainability

If you’re looking for ways to fight climate change with your fork, mushrooms are a great place to start. They require significantly less water, land, and energy to produce compared to meat. In fact, one acre of land can produce one million pounds of mushrooms annually!

According to the Mushroom Council, growing one pound of mushrooms requires only 1.8 gallons of water and generates just 0.7 pounds of CO2 emissions. By comparison, beef production uses hundreds of gallons of water and emits nearly 60 pounds of CO2 per pound of meat.

Mushrooms grow quickly and efficiently. They can be cultivated in small spaces and thrive on agricultural byproducts like corn cobs, straw, and sawdust, reducing food waste. At the other end of the cycle, the spent medium of mushroom cultivation can be used as a soil amendment for other foods, creating a circular farming system.

Their ability to grow vertically makes them an excellent solution for urban growing and food deserts, where space and resources are limited. Choosing mushrooms over meat even one day a week can significantly reduce your environmental footprint.

Delicious and Versatile

Health benefits and sustainability aside, let’s talk about the real reason to embrace mushrooms: they’re absolutely delicious. Whether you’re a seasoned chef or a novice cook, mushrooms are a versatile ingredient that can elevate any dish. Here are just a few ways to incorporate them into your meals:

Roast Them: Toss sliced mushrooms with olive oil, garlic, and thyme, then roast until golden and crispy. Use them as a topping for salads, grain bowls, or toast.

Grill Them: Marinate portobello caps in balsamic vinegar and herbs, then grill for a satisfying mushroom burger. Or try a lion's mane steak and top it with chimichurri.

Sauté Them: It's so easy! Last night I made Miso Garlic Oyster Mushrooms - highly recommend!

Make Soup: I love to cook up a large pan of mushrooms (any kind), then blend it with broth to make a dairy-free cream of mushroom soup.

Use as a Transition Food: Mix chopped mushrooms in with meat to cut the fat and add fiber to burgers, stir fries and stroganoff. Or try Chef Chloe Coscarella's mushroom walnut “sausage” on your pizza.

Revive Mushroom Monday

I didn't invent Mushroom Monday (apparently it already existed), but I think it's a perfect idea. There's just so mush-room in the world for a food that's healthy, eco-friendly, easy to prepare and delicious.

Don't be a spore loser… join me in Mushroom Monday! What’s your favorite way to cook with mushrooms? Share your tips and recipes and you could be featured here on the Green Bites blog.

Let's talk fungi!

“What a beautiful inspirational model for how human beings might live: In a shared economy based not on greed but on nurturing relationships and mutual cooperation.”
Paul Stamets, Fantastic Fungi: How Mushrooms Can Heal, Shift Consciousness, and Save the Planet