CHIP Tip No. 22: The Magic of Mushrooms
from CHIP Clinical Manager Amy Lister, R.D.

Congrats mushroom-eaters!
According to a U.S. study, you have a healthier diet than non-mushroom-eaters.

That's right, on average, mushroom-eaters have a diet higher in many vitamins and minerals, as well as lower in fat and sodium, than their non-mushroom-eating counterparts.

Mushrooms are considered and prepared as a vegetable, but are actually fungi. Don't let this scare you away from their many health benefits!

Mushrooms are a great way to add energy-producing B vitamins, selenium, potassium and fiber into your diet. Mushrooms also have been shown to boost the immune system, inhibit the growth of breast and prostate cancer cells, and may help lower blood pressure and cholesterol levels.

They're also a boon to weight loss. Mushrooms are very low in calories and relatively high in fiber (an excellent way to fill up!) and make an excellent meat substitute. Choosing a grilled Portabella mushroom burger in place of a grilled beef burger saves significant calories. Over time, these calories add up and result in weight loss—as well help avoid a lot of saturated fat and cholesterol. Great news! An increasing number of restaurants offer delicious Portabella mushroom burgers and sandwiches, offering an easy way to try something new.

Serve 'em up!
Mushroom are easy to add to pasta, rice, risotto and many other dishes to impart a delicious "meaty" texture many people enjoy. For a glossary of mushroom types, including how to store, prepare and cook them, visit http://www.waitrose.com/food_drink/Recipes/glossary/foodglossary/Mushroom.asp.

Consider a delicious mushroom dish for an entrée the next time you entertain.
See the next page for an easy one to get you started!

Pronto Portabella Pasta
This recipe can be prepared in just minutes and is perfect for a quick dinner.

10 ounces whole wheat angel hair pasta
1 Tablespoon olive oil
1 large leek, chopped
4 garlic cloves, minced
4-5 large Portobello caps, sliced
2 Tablespoons balsamic vinegar
Fresh ground pepper
Fresh or dried oregano and parsley to taste

• Cook pasta according to package directions; transfer to serving bowl and keep warm.
• Heat oil in a large skillet and sauté the leek and garlic for several minutes until soft. Add the mushrooms and begin to sauté, gradually adding the balsamic vinegar.
• Cook until most of the liquid has evaporated. Season with pepper and herbs.
• Pour over pasta and toss to combine ingredients.
• Makes four generous servings.

Nutrition information per serving:
330 calories, 4.5 gm fat, 13 gm protein, 64 gm carbohydrate, 11 gm fiber, 20 mg sodium