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The Benefits of Mushrooms & Recipe: Creamy Mushroom Stroganoff

So many clients say to me, but veggies like mushrooms don't provide that many nutrients. Think again! Mushrooms have a lot to offer like:

  • Ergothioneine which helps protect against cell damage by acting as a natural antioxidant.

  • Potassium helps to control blood pressure and fluid and mineral balance. It also helps with muscle contraction and nerve function.

  • Selenium has been associated with reduced risk of heart disease and cancers. Mushrooms and brazil nuts help to increase your daily dose. Selenium also functions in immune support and male fertility.

  • Copper functions in red blood cell production so oxygen can be transported throughout the body. It's also involved in healthy bone metabolism and nerve function.

  • Beta-glucans offer immunity-stimulating effects to help with reducing risk of developing allergies. It also helps with the metabolism of fats and carbohydrates. The beta-glucans contained in oyster, shiitake and split gill mushrooms are considered to be the most effective.

Creamy Mushroom Stroganoff

Ingredients: (serves 2)

  • 1 lb shiitake or Maitake mushrooms

  • 1 large sweet onion

  • 3 cloves garlic

  • 4 oz noodles (egg noodles or chickpea pasta)

  • 2 cup bone broth

  • 1/2 cup 2 % Greek yogurt

  • 1 tsp Worcestershire

  • Trader Joe's mushroom seasoning

  • Salt to taste


  1. Dice onion and garlic & thinly slice mushrooms. In a large pan add veggies and cook on high heat. Add 1-2 tbsp of broth to prevent veggies from browning. Add salt to taste.

  2. Once veggies caramelize add remaining broth. Reduce heat to simmer. Add Worcestershire, salt, and mushroom seasoning. While that's cooking, cook pasta according to package instructions.

  3. Once done, add noodles to simmering veggies.

  4. Taste and adjust seasoning as needed. Reduce heat to low.

  5. Slowly add yogurt, while mixing. This will prevent it form clumping. Once well incorporated, cook for 2-3 minutes.

Nutrition: 400 calories, 21g protein

For a protein boost serve with seared scallops, ground turkey, or shredded chicken.


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Registered Dietitian & Sports Nutritionist
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