Keto Sautéed Mushrooms Recipe – Ketofocus

by KetoFocus.com

Looking for a side dish which is both low in carbs and packed with flavor? These keto sautéed mushrooms are the perfect addition to any dish!

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15 Mins

Nutrition Facts

4

Servings

148

Calories

12.2g

Fat

3.2g

Protein

4.4g

Net Carb

4.9g

Total Carbs

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Keto Sautéed Butter And Garlic Mushrooms Ingredients

• 500 g (about 4 cups) whole mushrooms
• 1 small onion, sliced
• 5 cloves garlic, minced
• 1/4 cup butter
• 2 tablespoons lemon juice
• 1 teaspoon olive oil
• 1 teaspoon fresh rosemary leaves
• salt and pepper to taste

Keto Sautéed Butter and Garlic Mushrooms Directions

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Low Carb Butter & Garlic Sautéed Mushrooms Recipe

Keto sautéed mushrooms make for the perfect low carb side dish with any main meal! With Thanksgiving and Christmas coming up, this recipe makes for the perfect holiday side dish as it is both keto friendly and also vegetarian, meaning it can be served to your non meat eating guests as well. These tender, buttery mushrooms will take your holiday dinners to the next level and the best part is that they are a very easy keto side dish to make! The mushrooms are sautéed in butter and rosemary, but you can swap out the butter to olive oil to make the recipe vegan and also swap the rosemary out for thyme if you prefer the taste of it.Some keto dish ideas which sautéed mushrooms pair well with are fish fillets, pork chops, keto bbq chicken or even lemon herb whole chicken.This keto butter garlic mushrooms recipe is packed with flavor and they are sautéed to the perfect texture! They are surely to impress anyone you serve them to! For this keto mushrooms recipe, you will only need ingredients which typically can be found in most pantries, so you won’t even need to run out to the supermarket!

Are Mushrooms Keto?

Yes, mushrooms are keto friendly. Mushrooms are incredibly low in carbs, while also having protein in them. In one cup of white mushrooms there is around 1.6g net carbs. Mushrooms are very versatile as they can be used in many different recipes. They are also very high in potassium and contain b-vitamins, making them a great healthy addition to a keto diet. Mushrooms are especially great to have for anyone who’s following a vegetarian Keto diet as they have a meaty texture, contain protein, and are also low carb.

How Long Does It Take To Sauté Mushrooms?

This is a quick and easy keto side dish to make. It is not time consuming at all as it only takes around 8-9 minutes to sauté the mushrooms, making it also the perfect side-dish to add to a weeknight dinner!

Sliced or Whole Mushrooms

You can either slice the mushrooms or leave them whole, it’s up how you prefer to serve them. The only difference is slicing them will decrease the cooking time and you will have to watch them carefully so as to make sure that they don’t overcook. If slicing, make sure they are the same thickness for even cooking.

How to Store Keto Sautéed Mushrooms

Sautéed mushrooms should be stored in the fridge for 3-5 days. Whenever you wish to serve them, reheat the mushrooms in the microwave or in a hot skillet until heated thoroughly. You may need to add some more broth or butter to keep them from drying out. These keto sautéed mushrooms can also be frozen for up to 9 months, but freezing them makes them tougher, so they are then best used in a frittata or added to keto lasagna once thawed.

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Are Mushrooms Keto? 3 Reasons Why They Are Perfect + Recipes

For anyone new to keto, the question, “Are mushrooms keto-friendly?” is unavoidable.

And the answer is a resounding yes! Mushrooms are perfect for keto primarily because they’re low on carbohydrates.

That’s not all.

Mushrooms also provide a host of vitamins and micronutrients that help resolve common challenges of the ketogenic diet.

As you may know, keto is a high-fat, low-carb diet that restricts most fruits and vegetables due to their high carb content. This can pose a challenge when it comes to meeting your daily fiber, vitamin, and mineral requirements.

Mushrooms’ fiber and essential nutrient content can play a massive role in helping you stay the keto course.

Moreover, adding functional mushroom supplements to your list of keto foods introduces adaptogens that are beneficial to any dieter.

That’s why today we want to delve deeper into:

• How mushrooms can ease keto-specific challenges
• Why low carb content isn’t the only reason to reach for mushrooms
• 3 Tasty recipes that add mushrooms and functional mushrooms to your keto diet

3 Reasons Why Mushrooms Are Perfect for Keto

Many dietary mushrooms are a good source of fiber, B vitamins, and key minerals like copper, potassium, and selenium.

Mushrooms are an ace in the hole in achieving the keto trifecta—high fat, moderate protein, and low carb.

To stay true to the keto diet, you need your total daily calories — 2,000 for women and 2,500 for men — to come primarily from fats. We break down keto nutrient distribution in the table below (1).

For context, one banana (∼100 grams) may give you anywhere between 23–27 g of carbs.

This begs the question: how low is the carb content of mushrooms compared to the limits of keto?

Low Carbohydrate Content

White button mushrooms, shown above, are a good source of the amino acid ergothioneine.

The carb content of mushrooms ranges between 4 g per 100 grams for white button mushrooms and 8.5 g per 100 grams for king oyster mushrooms.

This is well below the minimum carb threshold you’re aiming for with keto.

For your body to stay in ketosis (burning fat instead of sugar), your daily intake of carbs should be approximately 35 g and no more than 50 g.

While you need to be more cautious with shiitake mushrooms, adding a serving of mushrooms (100 g, or about 4 oz) to one or more meals will give you amazing nutritional benefits without spiking your blood sugar or destabilizing ketosis.

Lion’s mane mushroom contains 7.6 g of carbohydrates per 100 g, but 4.4 g of that is fiber, meaning the net carbs are only 3.2 g per serving.

Source of Dietary Fiber and Beta-D-Glucan

Despite being low carb, mushrooms have a relatively high fiber content: 1. 7–4.4 g of fiber per 100 grams of mushrooms. That’s better than carrots or broccoli!

Fiber is typically found in fruits, veg, and grains, which are all restricted in keto. Therefore, you’ll need all the fiber you can get to aid your digestion while following the keto diet.

Mushrooms contain two types of dietary fiber:

• Insoluble fiber: Bulks up your stool and eases the passage of food through the intestines
• Soluble fiber: Stabilize blood sugar levels by slowing down nutrient absorption in the gut

Here’s where it gets interesting.

Mushrooms are an excellent source of a specific type of soluble fiber called beta-d-glucan.

Beta-d-glucan, an immunomodulator, binds to immune receptors, up-regulating or down-regulating immune responses according to your body’s needs.

Benefits of beta-d-glucan include:

• Decreased levels of bad cholesterol in the blood (LDL), therefore lowering your risk of heart disease (2)
• Regulation of the body’s immune response and inflammatory triggers, helping you avoid a prolonged state of inflammation (3)
• Lower blood sugar levels due to increased insulin sensitivity in the body’s tissues, which absorb and use glucose more effectively (4)

Functional mushrooms, such as reishi, turkey tail, and cordyceps, are good sources of beta-glucans, giving you about 25% of your recommended daily intake.

To tie it all together, mushrooms’ fiber content may be the answer to challenges common in the keto diet. These include:

• Constipation due to low fiber intake
• Increased inflammatory markers because of the higher intake of saturated fats
• Struggle to maintain ketosis (fat burning) since blood sugar levels may fluctuate based on food, physical activity, medication, hormones, or sleep

A Powerhouse of Vitamins, Minerals, and Antioxidants

Oyster mushrooms are high in antioxidants that can fight free radicals and prevent damage to cells, helping to lower inflammation.

Five servings of fruit and vegetables per day give us the vitamins and minerals we need to function healthily.

Unfortunately, keto diet restrictions can severely limit your nutrient options. This is where mushrooms come in, helping you bridge the nutrient gap.

Essential nutrients in mushrooms include:

• Potassium: Helps regulate your heartbeat, muscle, and nerve function, as well as fluid balance in the body (5)
• Niacin: Aids in converting food into energy and repairing damaged DNA (6)
• Pantothenic acid: Helps your metabolism to function properly and aids in the building and breakdown of fats in the body (7)
• Selenium: Powerful antioxidant that protects your body from damage caused by excess free radicals and supports proper function of the thyroid gland and production of thyroid hormones (8)
• Ergothioneine: Stable antioxidant that protects red and white blood cells from oxidative damage (9)
• Glutathione: Antioxidant that’s essential for the proper function of the immune system, building and repair of tissues, and protection of cells from oxidative damage (10)

The ketogenic diet can affect your metabolism, fat breakdown, hormonal balance, kidney function, and energy levels (11).

Boosting the above nutrients with mushrooms will help you remain healthy throughout your keto journey.

Now, let’s look at a few delicious, keto-friendly mushroom recipes.

SHOP MUSHROOMS!

Savory Recipe: Keto Stuffed Mushrooms

Our keto stuffed mushrooms contain Lion’s Mane and tons of flavor.

Why we love this recipe: It’s a simple, mostly hands-off recipe that’s packed with flavor, healthy fats and protein, and the mushroom superfood lion’s mane, which supports heart, brain, and gut health.

Serves: 6
Prep time: 10 minutes
Cook time: 35 minutes

Ingredients:

• 1 lb medium cremini mushrooms (baby bellas)
• 1 lb ground turkey
• 4 oz shredded mild cheddar cheese
• 1 tbsp avocado oil
• 3 freshly chopped garlic cloves
• 1 tsp Organic Lion’s Mane Mushroom Powder
• Salt and pepper to taste
• For serving: 1 sliced avocado and freshly chopped parsley

Instructions:

1. Preheat the oven to 350° F.
2. Chop garlic cloves.
3. Remove mushroom stems, rinse mushroom caps, and pat them dry. Chop the mushroom stems and set aside for the stuffing.
4. Heat the avocado oil in a skillet on medium heat and sauté the chopped garlic for a few minutes.
5. Add chopped mushroom stems to the skillet and sauté.
6. Cook the ground turkey in the same skillet for about 7 minutes or until it has browned.
7. Add salt and pepper to taste and the Organic Lion’s Mane Mushroom Powder.
8. Mix the cheese into the turkey stuffing and cover the skillet for 1–2 minutes. Uncover and stir until all the cheese is melted and combined with the turkey.
9. Fill the inside of each mushroom cap with the turkey mixture and place them on a lined baking tray.
10. Bake for 10–12 minutes or until the mushroom edges are slightly browned.
11. Serve with freshly sliced avocado and a sprinkle of fresh parsley.

Expert Tip: If you want a meatier flavor and texture or more substantial portions, switch out the cremini mushrooms for portobellos.

For a creamier stuffing, our Spinach Artichoke Stuffed Mushrooms are the way to go. Plus, they’re keto-friendly too.

Sweet Recipe: Keto Cinnamon “Sugar” Donut Holes

These keto-friendly donut holes may just become your new favorite dessert snack.

Why we love this recipe: It’ll satisfy your sweet tooth craving while being fully keto-friendly and delivering brain health benefits, thanks to the lion’s mane mushroom.

Serves: 12 donut holes
Prep time: 15 minutes
Cook time: 15 minutes

Ingredients:

Keto Donut

• 1¼ cup almond flour
• 1 tbsp cinnamon
• 1 tsp Organic Lion’s Mane Mushroom Powder
• 1 tsp baking powder
• Pinch of salt
• 1 tsp vanilla
• 2 tbsp ghee or melted coconut oil
• 1 egg
• 3 tbsp of your fave sweetener e. g. monk fruit/xylitol

Cinnamon Sugar

• 3 tbsp of your fave sweetener
• 2 tbsp melted ghee or coconut oil
• 1 tbsp cinnamon

Instructions:

1. Preheat oven to 350° F.
2. In a glass bowl, combine lion’s mane powder, salt, baking powder, cinnamon, almond flour, and sweetener. Mix until well combined.
3. Thoroughly mix in your wet ingredients—vanilla, egg, and coconut oil/ghee.
4. Refrigerate the dough for 10–15 minutes to make it more workable.
5. Roll the dough into 12 balls.
6. Bake on a parchment-lined baking tray for 15 minutes.
7. While they bake, make your cinnamon ‘sugar’ coating by mixing the sweetener and cinnamon.
8. After your keto donuts have cooled, dip each one in the melted coconut oil or ghee and roll in the cinnamon sugar mix.

“I love Lion’s Mane in my morning coffee. It gives me energy, clarity, and focus and helps me be on point in my communication. It helps with recall and retention.”
– Tammera

Cacao Coconut Mushroom Tonic

Support your immune system with our 5 Defender’s Organic Mushroom Complex, plus some added magnesium and potassium from raw organic cacao.

Why we love this recipe: It’s a calming drink that can help stabilize your energy levels throughout the day.

Ingredients:

• 1 pinch of sea salt
• 1 heaped tbsp raw, organic cacao
• 1 tsp coconut butter
• 1 tsp 5 Defenders Organic Mushroom Complex
• 500 ml of water, off boil for 2–3 minutes
• Your favorite keto sweetener

Instructions:

Blend all ingredients together until smooth. Top with black sesame seeds.

Do Keto the Healthy Way With Real Mushrooms

If you’re ready to ramp up your keto journey with the nutritional benefits of mushrooms, try the 100% certified organic range of mushroom supplements from Real Mushrooms.

SHOP MUSHROOMS!

Resources:

1. Diet Review: Ketogenic Diet for Weight Loss. (2019, May 22). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
2. Sima, P., Vannucci, L., & Vetvicka, V. (2018). β-glucans and cholesterol (Review). International journal of molecular medicine, 41(4), 1799–1808. https://doi.org/10.3892/ijmm.2018.3411
3. Hoffman, O. A., Olson, E. J., & Limper, A. H. (1993). Fungal beta-glucans modulate macrophage release of tumor necrosis factor-alpha in response to bacterial lipopolysaccharide. Immunology letters, 37(1), 19–25. https://doi.org/10.1016/0165-2478(93)90127-n
4. Chen, J., & Raymond, K. (2008). Beta-glucans in the treatment of diabetes and associated cardiovascular risks. Vascular health and risk management, 4(6), 1265–1272. https://doi.org/10.2147/vhrm.s3803
5. Potassium. (2021, November 19). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/potassium/
6. Niacin – Vitamin B3. (2020, July 6). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/niacin-vitamin-b3/
7. Pantothenic Acid – Vitamin B5. (2020, August 11). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/pantothenic-acid-vitamin-b5/
8. Office of Dietary Supplements – Selenium. (n.d.). https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
9. Fu, T. (2022, March 18). Ergothioneine as a Natural Antioxidant Against Oxidative Stress-Related Diseases. Frontiers. https://www.frontiersin.org/articles/10.3389/fphar.2022.850813/full
10. Minich, D. M., & Brown, B. I. (2019). A Review of Dietary (Phyto)Nutrients for Glutathione Support. Nutrients, 11(9), 2073. https://doi.org/10.3390/nu11092073
11. Batch, J. T., Lamsal, S. P., Adkins, M., Sultan, S., & Ramirez, M. N. (2020). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus, 12(8), e9639. https://doi.org/10.7759/cureus.9639

Disclaimer: The information or products mentioned in this article are provided as information resources only, and are not to be used or relied on to diagnose, treat, cure, or prevent any disease. This information does not create any patient-doctor relationship, and should not be used as a substitute for professional diagnosis and treatment. The information is intended for health care professionals only. The statements made in this article have not been evaluated by the Food and Drug Administration. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is intended for educational purposes. The information is not intended to replace medical advice offered by licensed medical physicians. Please consult your doctor or health practitioner for any medical advice.

Gut mycobiome (mushrooms), Alzheimer’s disease and keto diet

09/22/2020 12:35

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Gut fungi associated with an increased risk of Alzheimer’s disease can be reduced with a ketogenic diet

Specific fungi in the gut associated with a higher risk of developing Alzheimer’s disease and found in people with mild cognitive impairment (MCI) may be beneficially altered by eating a modified Mediterranean diet, researchers at Wake Forest School of Medicine found. School of Medicine).

A small study was published on August 27, 2020 in the online edition of the journal EBioMedicine .

“Our study shows that unique fungi coexisting with bacteria in the gut of MCI patients can be regulated with the Mediterranean ketogenic diet,” said Principal Investigator Hariom Yadav, Associate Professor of Molecular Medicine, Wake Forest School of Medicine. part of Wake Forest Baptist Health.

In a single-center, randomized, double-blind, cross-over pilot study, Yadav’s team identified organisms in the gut microbiome by sequencing the fungal rRNA of the ITS1 gene in 17 older adults (11 diagnosed with MCI and six with normal cognition) before and after a six-week modified Mediterranean ketogenic diet or diet intervention. American Heart Association to determine its correlation with markers of Alzheimer’s disease in cerebrospinal fluid and intestinal bacteria.

“While we don’t fully understand how these mushrooms contribute to Alzheimer’s, this is the first study of its kind to unravel their role in our mental health and we hope it will push the scientific community to better understand their association with Alzheimer’s.” ‘, Yadav said. “It also indicates that dietary habits, such as eating a ketogenic diet, may reduce harmful fungi in the gut, which may help in reducing Alzheimer’s disease processes in the brain.”

Abstract of the study based on the journal article EBioMedicine

Background

We recently reported that patients with mild cognitive impairment (MCI) have a specific bacterial signature in their gut and that the modified Mediterranean ketogenic diet (MMKD) improves cerebrospinal fluid (CSF) markers of Alzheimer’s disease (AD) and gut bacteria signatures. However, other microbial populations such as intestinal fungi (mycobiome) in relation to MCI/AD pathology, intestinal bacteria and diet remain unknown.

Methods

We measure the gut mycobiome by sequencing the ITS1 fungal rRNA gene in 17 elderly people (11 MCI; 6 cognitively normal [CN]) in a single-center, randomized, double-blind, cross-over pilot study before and after 6 weeks of MMKD intervention and the American Heart Association diet (AHAD) and determined their correlation with AD markers in cerebrospinal fluid and intestinal bacteria.

Conclusions

Compared to CN counterparts, patients with MCI have a higher proportion of fungal families 9and less e number Meyerozyma. Specific fungal taxa show distinct correlation arrays with AD markers and gut bacteria in subjects with and without MCI. MMKD causes a broader effect on fungal diversity in subjects with MCI and increases Agaricus and Mrakia reducing Saccharomyces and Claviceps with differential response in subjects with or without MCI.

Interpretation

Study reveals MCI-specific mycobiome signatures and demonstrates that different diets modulate the mycobiome in combination with AD markers and fungal-bacterial co-regulation networks in patients with MCI. The findings support the idea of ​​considering the gut mycobiome as a unique factor that can influence cognitive health/AD through interactions with gut bacteria and diet and contribute to a better understanding of AD and its associated microbiome using unique diet or microbiome modulators.

Source: MedicalXpress

Journal article: Ravinder Nagpal et al. Gut mycobiome and its interaction with diet, gut bacteria and alzheimer’s disease markers in subjects with mild cognitive impairment: A pilot study, EBioMedicine (2020)

7 Relationship between gut microbiome aging, lifestyle and Alzheimer’s disease

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Delicious keto white soup with mushrooms and cream

05/16/2022 02/15/2023

shangie

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keto, low carb, cream, mushroom soup

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The desire to eat soup can arise at any moment. For example, when it is raining outside, but the house is cozy and warm. Or when you sit at the computer for a long time and drink coffee, and suddenly you get hungry and you crave soup with mushrooms. Or, for example, you will end up on a desert island. And there grows flax, cedars in large numbers, and you already know how to make flax hash browns and bread from cedar flour, but now you really want soup. And how lucky you are, it was recently discovered that mushrooms are found in abundance on the island. Immediately start collecting them and cooking. Here is a recipe for a very tasty white keto soup with mushrooms and cream, which is also easy to prepare.

And mushrooms, by the way, are quite a useful product that is included in the list of suitable foods for a keto diet. You’re not going to give up on something as small as a deserted island, are you? It would be unreasonable, because just on a desert island there is an opportunity to eat properly and naturally. And no one will tease there with all sorts of unhelpful things. So, learn how to cook this delicious soup. Mushrooms, however, should not be abused, but once or twice a week they can diversify your diet.

The recipe contains chicken, I hope you already know how to get it. If not, then you can simply increase the serving of mushrooms. And the cream can be completely replaced with cedar milk. So, this soup is also universal, suitable for vegetarians.

Ingredients:

• 200 g chicken fillet, cut into cubes
• 200 g any mushrooms (whatever you can find, for example, mushrooms or champignons, or porcini), chopped
• 200 g heavy cream (can be replaced with cedar milk)
• 400 g water
• 1 onion, chopped
• 1 tablespoon butter
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon salt
• 1 teaspoon ground black pepper

Preparation:

1. Place the chicken in a saucepan, cover with water and put on fire
2. After the chicken boils, reduce the heat, salt the chicken and simmer it for half an hour
3. In the meantime, put oil in a frying pan (or whatever you use as a frying pan) and add the onions. Fry it until soft and add mushrooms to it
4. Saute the mushrooms and onions for about 5-10 minutes. Turn off and leave for now
5. After the chicken has been stewed for half an hour, pour in the cream and add the mushrooms and onions.