Take your taste buds on a trip to Japan this Toast Tuesday with a recipe rich in umami flavor. On toasted wheat bread, spread tangy farmer cheese and layer with sautéed wild mushrooms. Slather our secret miso kefir butter on top and sprinkle with peppery microgreens. Not only is this toast bountiful in B vitamins and potassium, it’s a good source of probiotics too!
Even though mushrooms tend to have a lack of color, they carry as many nutrients as bright-colored fruits and vegetables. They are an excellent source of the B vitamins riboflavin, niacin, and pantothenic acid, which have a direct impact on energy levels, brain function, and cell metabolism. Mushrooms are the only non-fortified source of vitamin D as they are produced in sunlight.
For those experiencing issues with maintaining a healthy weight, consuming mushrooms may help with weight management due to having few calories and being low in fat. Research suggests that increasing low energy dense food in your diet, such as mushrooms, allows one to feel full and satisfied for a longer period of time. It is encouraged that Americans consume foods low in saturated fat and sodium and mushroom’s inherent umami counterbalances saltiness and allows for less salt to be used in recipes.
Mushrooms work closely with your immune system because they are an excellent source of the antioxidant, selenium, which strengthens the immune system and protects body cells from damage. Rich in potassium, they are important for the function of your heart, muscles, and nerves. They are the highest source of ergothioneine and glutathione, which decrease inflammation. In a recent study, Lion’s Mane, an edible and medicinal mushroom native to North America, Europe, and Asia has been used to treat neurological disorders such as multiple sclerosis, rheumatoid arthritis, and systemic lupus erythematosus.
Cultured Dairy: The Nutrition Benefits You Actually Need to Know
With increasing research linking the correlation between probiotics, gut health, and immunity, it’s no secret that the integrity of our gut is vital to our health. Although additional factors such as stress, antibiotic usage, and individual health conditions can contribute to the condition of our gut, a focus on healthy food choices is one of the easiest ways to support the microbiome.
Several studies have shown a strong association between the gut-brain-microbiota. Probiotics introduced to the gut have been found to support immunity, improve allergies, and improve digestion.
Studies have shown that reduced diversity of healthy gut bacteria during early years is associated with an increase in food allergies during school age years. In addition, kefir made from whole fat milk helps absorb key nutrients such as Vitamins A, D, E, and K. Vitamin K is important because it helps your bones absorb calcium. It’s important to know that kefir contains a special trio: vitamin D, K, and calcium – all three crucial elements to support bone health.
Prebiotics + Probiotics = a Healthy You
Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of foods. Your body actually can’t digest prebiotics, so they’re what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular. Research has found that consuming a variety of prebiotic and probiotic food sources may improve your body’s natural functions, including both your immune and digestive system.
- Sautée mushrooms in olive oil with 1 garlic clove and remove from heat once cooked.
- Top toasted bread with farmer cheese, mushrooms, miso kefir butter, and sprinkle micro greens on top.
- Kefir Butter: add 1 tsp of miso to this kefir butter recipe.