This winter, try this mushroom wrap recipe that will only take 20 minutes to prepare and find out why mushrooms should be part of your winter diet.
Winter is the ideal time to enjoy the nutritional benefits of mushrooms. Although mushroom soup is one of many’s favorite winter treats, try making mushroom wraps this year. Mushroom wraps offer a warm, earthy flavor and can satisfy your taste buds. In addition to being a delicious dish, mushrooms can help you meet your daily vitamin D needs thanks to their high content.
Health Shots spoke to a certified nutritionist, Malvika Athavale, to know the benefits of mushrooms and how to make healthy mushroom wraps.
Mushroom wrap recipe
To prepare bread, you need:
- Wheat flour -1 cup
- Arrowroot – 2 teaspoons (tsp)
- Baking soda – 1/4 teaspoon
- Ghee or butter – 1/2 teaspoon
- Salt (to taste)
To prepare the filling for mushroom wraps, you will need:
- 2 cups chopped fresh mushrooms
- 1/2 teaspoon chopped onion
- 5 to 7 cloves of garlic, finely chopped
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon coriander-cumin powder
- 1 teaspoon of Kasuri methi
- 2 teaspoons of crème fraîche
- 2 teaspoons finely chopped fresh coriander leaves
- 1 teaspoon each of ghee and butter
- Salt according to taste
Here’s how to prepare the roti:
- Step 1: Mix the flour, arrowroot, baking soda and salt to form a soft dough.
- 2nd step: Cover the dough with a damp cotton cloth and leave to rest for 1 to 2 hours.
- Step 3: Then form a ball of dough and roll it out as thinly as possible.
- Step 4: Place the pan on low heat and when it becomes hot, cook the roti on both sides.
- Step 5: Apply ghee or butter on the hot roti and keep it aside.
Here’s how to prepare the mushroom filling:
- Step 1: Place the pan over low heat and add ghee or butter.
- 2nd step: Once it becomes hot, add ginger and onion and fry.
- Step 3: Now add coriander, cumin powder, fenugreek kasuri and black pepper powder. Mix the ingredients well and cook for 30 to 40 seconds.
- Step 4: Add the mushrooms and salt and cook for 1 to 2 minutes.
- Step 5: Finally add the cream and coriander leaves and mix well.
Here’s how to prepare a roll:
- Step 1: To prepare the roll, place the mushroom filling on the prepared roti. You can also add a little cream on top if you like.
- 2nd step: Now roll it up and wrap it. Now cut them into 2-3 pieces and enjoy.
You can also serve these healthy and delicious mushroom wraps to children for breakfast or lunch.
6 health benefits of eating mushrooms
1. Rich source of vitamin D
Mushrooms are a rich source of essential nutrients. They are low in calories but high in vitamins and minerals, including vitamin D, B vitamins, selenium and copper. Vitamin D is particularly noteworthy because it plays a crucial role in bone health, immune function, and mood regulation, especially during the winter season. Exposing mushrooms to sunlight or ultraviolet (UV) light during growth increases their vitamin D content, which may help reduce the risk of vitamin D deficiency.
2. Strengthens immunity
Mushrooms are known for their potential to strengthen the immune system. Some varieties of mushrooms, like shiitake and maitake, contain beta-glucans, a type of polysaccharide that boosts immune function. These compounds stimulate the activity of immune cells, promoting a more robust defense against infections and disease.
Read also : A 15-minute mushroom soup recipe without cream to warm up winter evenings
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3. Full of Antioxidants
Mushrooms are also full of antioxidant properties. Antioxidants help fight oxidative stress by neutralizing free radicals in the body. This process is essential for preventing cellular damage, reducing inflammation, and mitigating the risk of chronic diseases, including cancer and cardiovascular disease. The presence of antioxidants like selenium, ergothioneine and glutathione in mushrooms contributes to their protective effects.
4. Manages Blood Sugar
In addition to supporting immune function and providing antioxidants, mushrooms may play a role in blood sugar management. Some varieties, like button mushrooms, contain compounds that may improve insulin sensitivity and help regulate blood sugar levels. This is especially beneficial for people with diabetes.
5. Promotes digestion
Mushrooms are an excellent source of dietary fiber. Fiber is essential for digestive health, promoting regular bowel movements and encouraging the growth of beneficial gut bacteria. A healthy gut microbiota is associated with overall well-being, including immune function and mental health.
6. Good for the heart
Mushrooms also contribute to heart health. They are a good source of potassium, a mineral that helps regulate blood pressure. Additionally, some varieties of mushrooms contain compounds like beta-glucans and fiber, which may help lower cholesterol levels. By promoting cardiovascular health, mushrooms may reduce the risk of heart disease and related complications.