Oyster mushrooms, known for their delicate texture and mild flavor, are popular worldwide. This report explores their nutritional benefits and role in a balanced diet.
OYSTER MUSHROOM
HEALTH BENEFITS
Pleuran in oyster mushrooms is a powerful Antioxidant that protects cells from free radicals, reducing risks of heart disease, cancer, and premature aging.
Oyster mushrooms support Heart Health with beta-glucan, potassium, lovastatin, and vitamin B3, which lower cholesterol, balance triglycerides, and reduce atherosclerosis risk.
Oyster mushrooms Boost Immunity with essential vitamins (B3, B5, B6, D, A) and minerals (phosphorus, magnesium, calcium, iron, zinc) crucial for leucocyte function.
Oyster mushrooms may Prevent Cancer by inhibiting tumor growth, reducing DNA damage, and enhancing the body’s natural anti-cancer defenses.
Oyster mushrooms may prevent type II Diabetes by managing blood sugar levels, while vitamin B supports digestion and red blood cell function.
Oyster mushrooms enhance Dental Health by strengthening enamel and jawbones with calcium, phosphorus, and vitamin D.
OYSTER MUSHROOM RECIPES
Garlic Butter Oyster Mushrooms
Ingredients:
200g oyster mushrooms, cleaned and torn into smaller pieces
2 tbsp butter or olive oil
3-4 garlic cloves, minced
Salt and black pepper to taste
Fresh parsley or thyme, chopped (optional, for garnish)
A squeeze of lemon juice (optional)
Instruction:
Prepare Mushrooms: Clean and pat dry oyster mushrooms, then gently separate into bite-sized pieces.
Sauté Garlic: In a large skillet, melt butter (or heat olive oil) over medium heat. Add minced garlic and sauté for about 1 minute, until fragrant.
Cook Mushrooms: Add the oyster mushrooms to the skillet. Sauté for about 5–7 minutes, stirring occasionally, until they are golden brown and tender.
Season: Sprinkle with salt and black pepper to taste. For extra flavor, add a squeeze of lemon juice or a pinch of fresh herbs if desired.
Serve: Transfer to a plate, garnish with fresh parsley or thyme, and enjoy warm as a side dish or on toast.
Crispy Oyster Mushroom
Ingredients:
2 medium eggplants, sliced into 1/4-inch rounds
2 eggs, beaten
1 cup breadcrumbs (or panko)
1/2 cup grated Parmesan cheese
1 1/2 cups marinara sauce
2 cups shredded mozzarella cheese
1 tablespoon dried Italian herbs (oregano, basil, or thyme)
Salt and black pepper to taste
Olive oil spray
Instruction:
Prepare Coating: In a mixing bowl, combine flour, cornstarch, garlic powder, smoked paprika, salt, and pepper.
Batter the Mushrooms: Dip each piece of mushroom into the plant-based milk, then dredge it in the flour mixture until evenly coated.
Heat the Oil: In a deep frying pan, heat oil over medium-high heat until hot (about 350°F or 175°C).
Fry the Mushrooms: Fry the mushrooms in batches, being careful not to overcrowd the pan. Cook for 3–4 minutes or until golden and crispy. Transfer to a paper towel-lined plate to drain excess oil.
Serve: Garnish with fresh parsley and serve hot with lemon wedges and a side of marinara or garlic aioli.
Oyster Mushroom Risotto
Ingredients:
200g oyster mushrooms, cleaned and chopped
1 cup Arborio rice
1 small onion, finely chopped
3 cloves garlic, minced
1/2 cup white wine (optional)
4 cups vegetable broth, warmed
2 tbsp olive oil or butter
1/4 cup grated Parmesan or vegan cheese (optional)
Salt and black pepper to taste
Fresh parsley, chopped, for garnish
Instruction:
Sauté Mushrooms: Heat 1 tablespoon of olive oil or butter in a large skillet over medium heat. Add the mushrooms and cook until golden and tender. Remove and set aside.
Cook Onions and Garlic: In the same skillet, add the remaining olive oil or butter, then sauté the onions until soft, about 3 minutes. Add the garlic and cook for another 1 minute.
Toast the Rice: Add the Arborio rice to the skillet, stirring constantly for 2–3 minutes until the rice is lightly toasted.
Deglaze with Wine: Pour in the white wine (if using), stirring until it’s absorbed by the rice.
Add Broth Gradually: Add one ladle of warm vegetable broth to the rice, stirring constantly until the liquid is absorbed. Continue adding broth, one ladle at a time, allowing each to absorb before adding the next. Repeat until the rice is creamy and tender, about 20–25 minutes.
Combine and Season: Stir in the sautéed mushrooms, season with salt and black pepper, and add Parmesan or vegan cheese if desired. Mix well.
Serve: Garnish with fresh parsley and serve hot.
OYSTER MUSHROOM RECIPES
Garlic Butter Oyster Mushrooms
Ingredients:
200g oyster mushrooms, cleaned and torn into smaller pieces
2 tbsp butter or olive oil
3-4 garlic cloves, minced
Salt and black pepper to taste
Fresh parsley or thyme, chopped (optional, for garnish)
A squeeze of lemon juice (optional)
Instruction:
Prepare Mushrooms: Clean and pat dry oyster mushrooms, then gently separate into bite-sized pieces.
Sauté Garlic: In a large skillet, melt butter (or heat olive oil) over medium heat. Add minced garlic and sauté for about 1 minute, until fragrant.
Cook Mushrooms: Add the oyster mushrooms to the skillet. Sauté for about 5–7 minutes, stirring occasionally, until they are golden brown and tender.
Season: Sprinkle with salt and black pepper to taste. For extra flavor, add a squeeze of lemon juice or a pinch of fresh herbs if desired.
Serve: Transfer to a plate, garnish with fresh parsley or thyme, and enjoy warm as a side dish or on toast.
Oyster Mushroom Risotto
Ingredients:
2 medium eggplants, sliced into 1/4-inch rounds
2 eggs, beaten
1 cup breadcrumbs (or panko)
1/2 cup grated Parmesan cheese
1 1/2 cups marinara sauce
2 cups shredded mozzarella cheese
1 tablespoon dried Italian herbs (oregano, basil, or thyme)
Salt and black pepper to taste
Olive oil spray
Instruction:
Prepare Coating: Mix flour, cornstarch, garlic powder, smoked paprika, salt, and pepper in a bowl.
Batter the Mushrooms: Dip mushrooms in plant-based milk, then coat with the flour mixture.
Heat the Oil: Heat oil in a pan over medium-high heat (350°F/175°C).
Fry the Mushrooms: Fry in batches for 3–4 minutes until golden and crispy. Drain on paper towels.
Serve: Garnish with parsley, and serve with lemon wedges and marinara or garlic aioli.
Ingredients:
200g oyster mushrooms, cleaned and chopped
1 cup Arborio rice
1 small onion, finely chopped
3 cloves garlic, minced
1/2 cup white wine (optional)
4 cups vegetable broth, warmed
2 tbsp olive oil or butter
1/4 cup grated Parmesan or vegan cheese (optional)
Salt and black pepper to taste
Fresh parsley, chopped, for garnish
Instructions:
Sauté Mushrooms: Cook mushrooms in olive oil or butter until golden. Set aside.
Cook Onions and Garlic: Sauté onions until soft, add garlic, and cook 1 minute.
Toast Rice: Stir Arborio rice in the skillet for 2–3 minutes.
Deglaze: Add white wine (optional) and stir until absorbed.
Add Broth: Gradually add warm broth, one ladle at a time, stirring until rice is creamy, about 20–25 minutes.
Combine and Season: Mix in mushrooms, season, and add cheese if desired.
Serve: Garnish with parsley and serve hot.
Eggplant in Spicy Sambal Sauce
