With the cold weather here and lots of people struggling with coughs, colds and runny noses I find myself repeating these four words ….. “you need some mushrooms”. So, why mushrooms? Certain types of mushrooms can enhance and strengthen the function of our immune system. They can also provide symptomatic relief of upper respiratory tract infections including mucus congestion.
Mushrooms are also a powerful source of nutrients including B vitamins, which play an important role in providing energy as well as calming the nervous system. Selenium, an antioxidant that protects the body’s cells from damage and boosts the immune system, and the only plant based source of Vitamin D, which is necessary for assisting in the absorption of other vitamins and minerals into the body. Mushrooms are a great source of fibre, an important element in maintaining the health of the digestive tract and providing a food source for gut microbes.
And you can supercharge the vitamin D benefit of your mushrooms. Research has found that setting mushrooms outside in the sun (and how lucky are we that we still have so much winter sunshine) for as little as 15 minutes enhances the vitamin D content by at least 25%. Just lay your mushrooms outside (gills facing up if they are whole) in the midday sun for the supercharged benefits!
Immune boosting mushroom broth recipe
(Serves 4)
Ingredients
750ml bone broth (nutra organics do a great range of bone broth including a vegetable variety for vegetarians and vegans).
150g mushrooms (shiitake if you can get them)
1 ½ cm fresh ginger root (thinly sliced)
1 – 2 cloves of garlic (thinly sliced)
1 tsp ground turmeric
1 tsp sea salt
½ lime (juice)
Optional
*1 handful fresh Asian herbs -coriander, Thai basil, mint or Vietnamese mint leaves
*any additional veggie that you would like to use
Method
In a small saucepan place your stock (make stock as per directions on packet), mushrooms, ginger root, garlic and turmeric and simmer for 10-15 minutes. You can also add in any additional veggies that you would like.
Remove from the heat and add the sea salt and lime juice and taste, (you can add more of either or both if you feel it needs more salt or acidity).
You can strain off the solids, or I personally just pour them into the bowl or cup to serve as they sink to the bottom anyway. We actually enjoy eating them, hunks of ginger and all.
Add the fresh herbs and if you like. Enjoy and feel the benefit!
Store in an airtight container in the fridge or freezer.
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