Mushrooms are edible fungi known for their high nutritional values. Most parents keep thinking about ways to include mushrooms for kids since children do not usually love them due to their dull appearance. Although they are not colorful or visually appealing, mushrooms are a great source of vitamins and minerals. They also come in various types, including white buttons, oysters, and portobello, which are highly nutritious. Read on to discover some interesting mushroom recipes and their health benefits for children.
Benefits Of Mushrooms For Kids
1. Provides several nutrients
Mushrooms contain several nutrients, such as phosphorus, vitamin B, selenium, iodine, copper, and potassium, among others, that can contribute to a child’s nutritional needs (1). A child needs these nutrients to perform several physiological functions that promote a child’s overall growth and development.
2. Boosts vitamin D levels
Mushrooms can provide considerable amounts of Vitamin D, provided they are not grown in the dark (1). They contain vitamin D2, a form of vitamin D that gets metabolized and absorbed effectively in the body.
3. Rich in iron
Certain varieties of mushrooms are an excellent source of iron (2). Iron encourages the formation of new blood cells, thereby supplying oxygen to the different parts of the body. So, enhance your child’s iron levels by including mushrooms regularly in their meals.
4. Boosts immunity
A strong immune system is necessary for children to prevent common illnesses. Mushrooms contain nutrients and bioactive compounds, such as triterpenoids that strengthen immunity (3). Besides, studies show that mushrooms can promote the maturation of the dendritic cells or the immune system cells from the bone marrow, which too improves the body’s immunity (4).
5. Provides antioxidants
Mushrooms contain different nutrients and phytochemicals, such as ergothioneine that possess antioxidant properties (5). Antioxidants are chemical compounds that help fight free radicals produced by oxidation in the body. Antioxidants also promote skin health and protect the body’s cells from damage that may lead to chronic diseases.
6. Rich source of fiber
Mushrooms contain a good amount of fiber that can promote gut health. Fiber adds bulk to stools and helps maintain a healthy digestive system. Besides, it acts as a prebiotic, promoting probiotic development that can also strengthen your child’s immune system (6). Mushrooms are extremely healthy but are not well-accepted by children. There is something about the texture or taste of mushrooms that turns them off. So how can you include mushrooms in your child’s diet? To help you, we have come up with four yummy and easy mushroom recipes that will surely appeal to your child’s palate.
Mushroom Recipes For Kids
1. Roasted Mushroom In Gravy
You Will Need:
4 shiitake mushrooms 12 button mushrooms 2 medium sweet potatoes, sliced 1/2 onion, chopped 1 clove of garlic clove 2 teaspoons of dried rosemary 1 tablespoon of olive oil 1/4 cup of chicken stock
How To:
2. Stuffed Buttons Mushrooms
You Will Need:
6 large button mushrooms 1 tablespoon of olive oil 1 small red bell pepper, roasted and chopped 1/2 teaspoon of crushed garlic 1 tablespoon of chicken stock 2 tablespoons of grated Cheddar cheese 1 tablespoon of dry bread crumbs
How To:
3. Easy Cheesy Portabella Caps
You Will Need:
1 portabella mushroom 1 teaspoon of olive oil A pinch of black pepper 1 heaped tablespoon of grated Cheddar cheese 1 tablespoon of chopped fresh chives
How To:
4. Mushroom And Barley Soup
You Will Need:
2 tbsp olive oil 2 cloves sliced garlic 3/4 cup barley Fresh thyme 4 cups chopped mushrooms 4 cups chopped carrots 6 cups broth of choice Salt and pepper to taste. 1 tbsp parsley
How To:
