According to a 2023 report from the Centers for Disease Control and Prevention (CDC), nearly 90% of Americans don’t eat enough fruits and vegetables. To avoid being a statistic, you buy fruits and vegetables and plan to eat them, but something happens: they go bad before you get the chance to use them. You throw out your produce and don’t even bother to compost because it’s too upsetting to throw money down the drain. 

One report found that about 25% of American families throw away one quarter of the food and beverages they buy. Fruits and vegetables comprise 22% of that, while processed produce (canned fruits and vegetables) contribute another 8% of waste to landfills. We don’t say all this to make you feel guilty; rather, we want to help you make the right changes to keep your produce fresh for longer. 

The primary reason people throw their produce away is because they lack the proper storage knowledge. If you do not store your fruits and vegetables properly, they can spoil easily. Do those greenish-yellow bananas you buy turn brown quickly? Do your herbs turn slimy and brown? What about those cucumbers or apples? If you want to stop throwing your fruits and vegetables away, learn from the following tips. 

Limp, Slimy Lettuce

Big heads of lettuce in the grocery store inspire large bowls of salad and optimal health, as they should. The problem is that storing your lettuce improperly can cause those crispy leaves to become soggy, slimy, and limp. Moisture in the fridge causes most fruits and vegetables to lose their crisp texture and go bad. One way to counteract this is to line your fridge’s vegetable drawer with paper towels or terry-cloth towels. In doing so, the towels absorb excess moisture and keep produce, like your lettuce, crispier for a lot longer. The same rule applies for those bagged salads or tubs of greens!

Sprouting Potatoes

If you are tempted to buy the 10-pound bag of potatoes to save some money, make sure that you store them properly if you aren’t going to use them right away. Potatoes start to sprout more quickly if you keep a large bag on hand. To keep your spuds from sprouting, store them in a cool, dry place with as little moisture and sunlight as possible. Some people have had great success keeping potatoes fresh by throwing an apple in with the potatoes, but some experts warn against this. The reason not to do that is because apples emit ethylene, which can encourage sprouting. 

Mushy, Brown Bananas 

Like apples, bananas emit ethylene gas to ripen themselves. Some people swear that wrapping the top of a banana bunch with plastic wrap delays the ripening process, but that doesn’t solve the issue. Ethylene is produced throughout the banana, not just the stem. The best way to store bananas is to hang them on a hook, so that they get plenty of air circulation. Additionally, don’t store them near apples because the ethylene from apples will cause bananas to ripen more quickly. 

Slimy Mushrooms

Mushrooms are great vegetables that can make their way into myriad dishes, unless they become slimy and unappetizing. To avoid a slimy, mushy mess, make sure that you do not store mushrooms in plastic bags. Plastic traps moisture, which causes mildew and mushy mushrooms. Keep mushrooms in a paper bag so that they can breathe and moisture can escape. If you don’t have paper bags, keep mushrooms fresh by keeping them in their original packaging, but poke holes in the plastic to allow ventilation.

Rubbery Celery

Celery can become tasteless if you allow it to go from crispy to rubbery. You can, however, lengthen its time in the fridge if you store it properly. Experts encourage you to separate, wash, and dry the stalks before wrapping them in aluminum foil. That keeps most of the air and moisture in, while still allowing the ethylene gas to escape. If you store celery in a plastic bag, the moisture stays in the bag, which can accelerate the ripening process and turn your celery rubbery. 

Moldy Berries

Berries can be quite pricey, especially if they are not in season. To ensure that you don’t waste your berry money, protect them by giving them a bath in water for 10 seconds. What about soaking them in a vinegar bath? Well, that can leave a vinegar residue and cause your berries to taste unappetizing. Hot water can inhibit mold growth, according to research. The last step is to make sure that your berries are completely dry before storing them in the fridge. The hot water bath and proper drying before fridge storage can help extend their ripeness.

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We’ll say it if nobody else will, “soup season is never over.” Sure, there are heartier soups and stews with ingredients that lend themselves to colder months, but you can enjoy soup year round. For example, you can enjoy a cold gazpacho in the summer or a creamy zucchini and potato soup in the winter. In the case of this recipe, it makes for a great appetizer or light entree. After cooking the ingredients, blend them together to make a velvety soup that seems to intensify in flavor with each spoonful you eat.

Unlike traditional mushroom soup recipes, this one calls for portobello mushrooms. Some would argue that they are the undisputed mushroom champs, but that is not a decision for us to make. Portobellos are mature cremini mushrooms that exhibit a more intense flavor profile and meatier texture. That’s why you commonly see them as burger patty replacements. They are naturally low in calories and offer 15 different vitamins, minerals, and antioxidant compounds. Some of these nutrients include selenium, copper, vitamin D, and B-vitamins.

Some of the phytonutrients in portobello mushrooms help to boost the immune system by charging up white blood cells. These mushrooms also contain antioxidants that may help reduce inflammation and and improve cardiovascular health. Now, is eating this soup going to make you the healthiest person alive? No, but it tastes great and can be a great addition to your healthy diet, especially if you are trying to watch your caloric intake.

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In Japanese, maitake literally translates to dancing mushroom. Legend has it that this beneficial mushroom received its name because people danced with happiness after finding it in the wild. Maitakes are adaptogens that exhibit impressive healing properties. Researchers note that adaptogens help the body fight mental or physical difficulties, regulating systems in the body that are out of balance. 

What Are Maitake Mushrooms?

These edible mushrooms are native to China, but they also grow in Japan, Europe, North America, and other parts of Asia. You may also know maitake mushrooms as hen of the woods or sheep’s head mushrooms. They exhibit a tasty umami flavor, making it a sought after culinary ingredient, but they also offer an impressive nutritional profile. Maitakes are naturally rich in antioxidants, beta-glucans, potassium, fiber, vitamins B, C, and D, copper, amino acids, and other minerals. They are also low-calorie, low-sodium, fat-free, and cholesterol-free. 

Maitake mushrooms are of great interest to scientists because of their unique antioxidant profile. Existing research points to the fact that these mushrooms have a unique way of supporting overall health and fighting certain illnesses. They have many bioactive compounds, which likely contribute to their many medicinal properties. Continue reading to learn more about the health benefits of maitake mushrooms. 

They Provide Cancer Support

According to research, the beta-glucans in maitake mushrooms have an anti-tumor immune response. Some scientific studies on mice found that maitakes blocked tumor growth. Additional research found that beta-glucans potentially enhanced the activity of certain immune cells, including natural killer (NK) cells and macrophages. These cells help to identify and destroy cancer cells. Maitake mushrooms also promote apoptosis, which is programmed cell death that eliminates abnormal (cancerous) or damaged cells. Some studies suggest that maitake mushroom extracts may induce apoptosis in breast cancer and bladder cancer cells. One such extract, which is available in supplement form, is maitake D-fraction. Vitamin C helps to enhance this extract’s function to make it more effective in the body. 

They May Support Healthy Blood Sugar

A study from 2015 found that maitake mushrooms had a positive effect on rats with type 2 diabetes. Over the course of the study, the rats consumed maitake mushrooms, which had a positive effect on blood glucose levels. Study authors were able to conclude that the bioactive compounds in maitake mushrooms helped improve glucose tolerance. A separate study on diabetic mice found that maitake mushroom powder exhibited anti-diabetic properties, improving the condition of the mice over four months. Human research is necessary, but initial studies on animals are promising. 

They Promote Fertility

Before we explain how maitake mushrooms promote fertility, it’s crucial to understand that research is limited. Additionally, the research was specifically focused on how they affected women with polycystic ovarian syndrome (PCOS). This is a condition that causes the ovaries to develop fluid-filled cysts around their outer edges. These cysts contain follicles, but don’t release eggs, resulting in infrequent periods, excess hair growth, and lack of ovulation. A Japanese study from 2010 monitored women with PCOS who either took a maitake mushroom extract or the clomiphene citrate drug. At the end of the study, the maitake extract induced ovulation in 77% of PCOS participants, showing a very similar result to the prescription drug. 

They May Reduce Blood Pressure

Earlier in the article, we discussed the D-fraction maitake extract, which can induce apoptosis. In an animal study, researchers gave that D-fraction extract to rats and found that it reduced age-related high blood pressure. The extract also improved insulin sensitivity, which could help explain why maitake can aid with cholesterol reduction. In an older study from 1989, researchers fed maitake mushrooms to rats for eight weeks. At the end of the study, the rats had lower blood pressure, triglyceride, and cholesterol levels. The ability to lower all of these markers suggests that maitake mushrooms may be able to reduce the risk of metabolic syndrome and heart disease. 

They Support Immune Function

The beta-glucans in maitake mushrooms work to encourage optimal immune function. The polysaccharides work to optimize immune response, enhancing the body’s overall resilience towards foreign invaders. The bioactive polysaccharides support humoral and cellular immunity, two actions that ward off pathogens. This is particularly useful whether a virus is going around the office, or you are stressed and have a weakened immune system. When compared to shiitake mushrooms in a 2014 animal study, maitake mushrooms stimulated a more intense immune response. 

They May Balance Cholesterol Levels

If you have higher levels of low-density lipoprotein (LDL) cholesterol, you have a higher risk of heart disease. Although high cholesterol can result from poor diet and genetics, health experts suggest that insulin resistance plays a role in cholesterol levels. As it turns out, the antioxidants in maitake mushrooms work to reduce oxidative stress and inflammation. When inflammatory markers reduce, less cholesterol accumulates in the arteries. That ultimately helps protect you from heart disease.

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Some bowls comfort the soul, others leave you wanting more flavor. Fortunately, you don’t have to go out to eat if you want to enjoy this gut-friendly miso soup in a much healthier way. You can quickly and easily make it at home and omit the tofu!

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If you have ever eaten at a Japanese restaurant, then you are probably familiar with miso soup. It is a classic starter, but not every restaurant hits it out of the park. Although some bowls comfort the soul, others leave you wanting more flavor. Fortunately, you don’t have to go out to eat if you want to enjoy this gut-friendly soup in a much healthier way. You can quickly and easily make it at home and omit the tofu!

Before we continue, we recommend that you purchase properly prepared miso for the highest quality soup and flavor profile. Miso contains a lot of probiotic benefits, and making it from scratch means that you get to avoid the additives and excess sodium that this soup is often associated with. What sets miso apart from other soy products is that it is a fermented sources of soy, similar to natto and tempeh. Fermenting soybeans yields a completely different set of nutrients! For this reason, you can enjoy miso, natto, or tempeh to promote better gut health.

There are three primary types of miso that you can purchase, including red, white, and yellow/bronze. Red miso has a longer fermentation process, which gives it the bold red color. White miso has a slightly sweeter flavor profile and is more refreshing. The yellow/bronze miso is simply a mixture of those two, so you get to enjoy both flavor profiles. This soup calls for white miso, and it also contains the added benefit of higher vegetable content. It consists of mushrooms, onion, garlic, ginger, and collard greens.

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People love to focus on calcium to have the healthiest bones possible. The “got milk?” campaigns left an impression on the general public, so most people believe milk is the answer for their calcium needs. Excess dairy consumption can lead to excess mucus production and inflammation in the body. Plus, calcium isn’t the only nutrient you need to worry about if you want healthier bones. 

Not only is vitamin D a key player in bone health, but it may also prevent osteoporosis, a condition that makes bones brittle. Vitamin D deficiency also contributes to a gradual loss of bone strength over time. You see, the body needs vitamin D in order for bones to properly absorb calcium. In fact, you can consume all the calcium in the world, but your bones don’t absorb it without vitamin D, according to health professionals. 

When it comes to how much vitamin D you need per day, the Institutes of Medicine recommends 600-1000 internal units (IU) of vitamin D per day to meet 95% of the population’s needs. Unlike other nutrients, which are measured in grams or milligrams, vitamin D is measured in IU for recommended daily intake. Read on to learn about plenty of vitamin D sources for optimal health.

Sunshine

Open the door and go outside in order to encourage the body to make vitamin D. A small amount of sunlight per day can help you meet your recommended daily intake of vitamin D. Experts say that 20-25 minutes of sun exposure can aid your efforts. You should also be mindful that the sun is less likely to provide you with your daily needs at higher altitudes or during the winter. If you have a darker skin tone, it will also be harder to meet your daily vitamin D needs in the sun. Sun exposure also increases the risk of skin cancer, so make sure to apply sunscreen when necessary. 

Certain Mushrooms

Just like humans, mushrooms can also produce vitamin D. UV light rays from the sun essentially fortify mushrooms with vitamin D. A 2018 study found that, with exposure to UV radiation, mushrooms could generate nutritionally useful amounts of vitamin D2. Oftentimes, mushrooms grow in darker environments, so they have to be treated with UV light for exposure. Certain mushrooms, like portobello and maitake varieties, are still beneficial sources of vitamin D. 

Ultraviolet Lamps And Bulbs

People at a high risk of vitamin D deficiency may require UV-emitting lamps or bulbs. Healthcare professionals may recommend people who are unable to absorb vitamin D these devices. People who cannot get enough sunlight in the winter months may also benefit from these lamps and bulbs. These lamps are similar to tanning beds, but on a much smaller scale. Each lamp is about 24 inches by 16 inches. An important note is that they do carry some skin cancer risks and you should wear protective eyewear when near them. 

Fresh Fatty Fish

Many dietitians agree that different types of fish are excellent to consume to increase vitamin D levels. Fattier and oily fish, including rainbow trout, salmon, tuna, and sardines are all great sources of vitamin D. Three ounces of cooked salmon has 570 IUs, while the same amount of cooked rainbow trout has 645 IUs. A 2021 study found that Atlantic mackerel and herring were rich in vitamin D. Adding these types of fish to your diet also increases your intake of valuable omega-3 fatty acids. 

Egg Yolks

A lot of people enjoy eggs and they happen to be a great way to meet your recommended daily amount of vitamin D. Vitamin D in eggs comes from the yolk, so don’t just opt for the egg whites. One yolk provides about 40 IUs, but dietitians suggest getting more vitamin D from other sources. The reason for this is because one egg contains about 200 milligrams (mg) of cholesterol. A 2019 study found that too much dietary cholesterol, including the type that comes from eggs, increased the risk of cardiovascular disease. 

Cod Liver Oil

Unfortunately, this is one of those foods that does not have an appetizing taste or smell. Commonly sold in capsule form, cod liver oil is often flavored with mint or citrus to mellow the fishy taste. The National Institutes of Health (NIH) says that one tablespoon of cod liver oil contains nearly 1,300 IUs of vitamin D, which is about twice the recommended daily allowance of 600 IUs. Although this amount doesn’t exceed the maximum upper-level intake of 4,000 IUs for people over the age of eight, it does exceed the daily maximum for infants, which is 1,000 IUs.

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Vegan entree recipes do not have to be elaborate creations that try to replicate meat dishes. They can come together in 30 minutes or less! This stir fry, for example, consists of zucchini, mushrooms, and chickpeas, making it a perfectly filling entree for any night of the week, especially if you’re in a hurry. It may see odd to have chickpeas in a stir fry, but they easily take on almost any flavor, and trust us when we tell you that this sauce doesn’t skimp on flavor.

One thing to note about this stir fry is that the you want to cut the zucchini and mushrooms relatively the same thickness. When your vegetables are cut the same way, you can ensure even cooking. This is mostly important for the mushrooms and zucchini. You can start by sautéing the onion and garlic until translucent and fragrant. Taking that extra step will give your zucchini, mushrooms, and chickpeas flavor upon entering the pan.

Once you cook the veggies, you can pour the sauce into the pan. A pro move is to drizzle the sand around the edges of the pan, not directly over the veggies. Toss the veggies and allow them to cook in the sauce for a couple minutes to absorb the flavors. Finally, you’ll pour in the cornstarch slurry to help thicken the sauce, which only takes about 30 seconds. Serve this on its own or with some brown or white rice. We hope you love the recipe!

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Looking for a vegan meat substitute that isn’t manufactured in a lab? Forget the fake meat and starting cooking with portobello mushrooms! You can grill the entire caps and sandwich them between two slices of bread to make hearty sandwiches or burgers. Trying to steer clear of bread? Slice up portobello caps and sauté them with other veggies in a stir-fry, or make these vegan fajitas.

Like other mushrooms, portobellos exhibit an earthy flavor. You can counteract a bit of that earthiness by scraping out the undersides of the caps. Rinse them out and lightly scrape them with your fingers (it can be a good idea to wear disposable gloves for this) prior to slicing up the caps. If you really want that mushroom flavor to vanish, you have to season them properly and thoroughly. In the case of this recipe, you create your own taco seasoning by using a series of spices. The reason to avoid store bought taco seasoning is because it contains excess sodium, added flavors, and preservatives.

This fajita dish is very simple to make because all you have to do is thinly slice the bell peppers, red onion, and portobellos, season them, and bake them for 25 minutes. Make sure that you remove the pan halfway through the cooking process so that you can mix them up for even cooking. While the veggies are cooking, you can prepare the pico de gallo, which is very easy to make. Once the veggies are out of the oven, toast your corn tortillas and assemble your fajitas. Please enjoy!

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Mushroom coffees and teas have become increasingly popular within recent years. A common star of these concoctions is the powerful chaga mushroom, which has one of the highest ORAC scores of any food. The higher the ORAC value, the better a food’s ability is to protect the body from free radicals. That also means that chaga mushrooms are one of the best sources of antioxidants.

What Is The Chaga Mushroom?

The chaga mushroom is quite ugly in appearance, but don’t let looks sway you from this nutritional powerhouse. These mushrooms grow in wild places like Northern Canada, Siberia, and Alaska. They mainly grow on the outside of birch trees in very cold climates, but they also grow on chestnut, beech, and alder trees. Because of their distinct appearance, chaga mushrooms are very easy to identify. They are lumpy and the exterior looks like burnt charcoal with a softer, yellowish, squishy core. 

For hundreds of years, Northern European countries have incorporated chaga mushrooms into traditional medicine. Historical accounts state that chaga mushrooms were used to treat diabetes and gastrointestinal cancer in those aforementioned areas of the world. Like other medicinal mushrooms, chaga mushrooms require the introduction of hot water or alcohol to break down the tough cellular walls. In doing so, the mushroom’s benefits become available for human consumption. Continue reading to learn about some amazing health benefits of chaga mushrooms. 

May Prevent And Treat Cancer

There are many impressive testimonials about people using medicinal mushrooms, including chaga mushrooms, to help them beat cancer. Laboratory studies show that chaga mushrooms can inhibit cancer progression, but not enough human studies exist yet. In one study, researchers observed tumor-bearing mice that were given chaga mushroom extract. The results indicated a 60% reduction in tumor size, while mice with metastatic cancer experienced a 25% reduction in their number of nodules. One study looked at chaga mushroom’s effects on cancerous human liver cells. The study found that chaga extract may be able to prevent liver cancer cell growth. 

May Lower Blood Sugar

A few different animal studies linked chaga mushroom to lower blood sugar levels, so it may be beneficial for those with diabetes. In one study observing diabetic mice, chaga supplementation led to a 31% decrease in blood sugar levels over the course of three weeks. Another study in obese, diabetic mice found that chaga extract aided blood sugar reduction and insulin resistance, compared to the diabetic mice that didn’t receive the supplement. Because human research is currently unavailable, it is not yet clear whether or not chaga can manage blood sugar levels in diabetic humans. 

Exhibits Potent Antiviral Activity

Chaga mushroom appears to exhibit antiviral properties against several viruses. Research from 2015 found that chaga extract had an antiviral effect on human immunodeficiency virus (HIV) type 1. In several animal studies, chaga extract exhibited antiviral effects against the hepatitis C virus. By examining animal cells, researchers found that chaga was able to decrease the infective properties of hepatitis C by 100-fold in just 10 minutes. As of right now, it looks like this mushroom may be a worthy candidate to rival antiviral drugs, but more research is necessary. 

May Reduce Inflammation

Inflammation is a natural immune response that can help protect the body from infection and disease. Long-term or chronic inflammation, however, has been linked to rheumatoid arthritis, heart disease, and other serious conditions. Several animal test-tube studies suggest that chug extract can positively impact immunity by reducing long-term inflammation. One animal study found that chaga extract was able to reduce inflammation from ulcerative colitis in animal subjects. This anti-inflammatory effect in the colon was due to chaga extract’s ability to suppress the expression of chemical mediators of inflammation. 

Stimulates The Immune System

Chaga mushroom extract works to promote the formation of beneficial cytokines, which are specialized proteins that regulate the immune system. In doing so, chaga ultimately stimulates the production of white blood cells, which you need to fight off viruses and bacteria. Other animal and test-tube studies note that chaga can prevent the production of harmful cytokines that can trigger inflammation. In some animal studies, researchers observed that chaga extract boosted immune function by increasing the production of interleukin 6 (IL-6) and T lymphocytes, two types of immune cells. Other research found that chaga extracts can stimulate spleen lymphocytes, which positively affect the immune system.

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Portobello mushrooms, also called portabella, offer a rich flavor profile and meaty texture. For this reason, people regularly use them as meat substitutes. They are less spongy than button mushrooms and easily take on a variety of flavors. You can grill, stuff, broil, bake, or saute portobellos, but this recipe showcases how delicious they can be after dehydrating them.

Portobellos are naturally rich in riboflavin (vitamin B2), which is essential for energy production. It assists the body with breaking down carbohydrates into sugar for fuel. Portobellos are also high in selenium, a mineral that helps support healthy immune function, fertility, and cognition. It also plays a key role in maintaining thyroid hormone metabolism and DNA synthesis, in addition to protecting the body from infection and oxidative stress.

The key to making this mushroom jerky is just to let it take the time it needs in the dehydrator. It will most likely take about 10-12 hours, which is why it can be convenient to dehydrate overnight. Before you place the thinly sliced portobello in the dehydrator, make sure that all of the slices are liberally coated in the marinade. There are many seasonings and flavors that give this mushroom jerky depth of flavor, making it a tasty snack for anyone on a raw vegan diet. Try it out and let us know how you like it in the comments below.

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