Laura Smith
Mushrooms are a keto-friendly food, as they are low in carbohydrates and sugars, and high in vitamins, minerals, and antioxidants. They are also a good source of dietary fiber, which can be difficult to get on the keto diet. When browning mushrooms for a keto recipe, it is important not to soak them in water first, as they will absorb too much water and won't brown as well. To cook, heat butter and oil in a skillet over medium heat, add the mushrooms, and cook for around 10 minutes, stirring often, until they are golden brown.
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What You'll Learn
Keto sautéed mushrooms recipe
Mushrooms are a keto dieter's friend. They are low in carbohydrates and sugars, and high in potassium, vitamins, minerals, antioxidants, and fiber. They also have medicinal properties and have been used to prevent and manage a wide range of health conditions, such as immunodeficiency, cancer, inflammation, high blood pressure, hyperlipidemia, and hypercholesterolemia.
- Clean your mushrooms using a damp paper towel. Leave the small to medium mushrooms whole, and slice the large ones in half. You can also cut them into quarters if they are very large.
- Heat a skillet to medium heat and add butter and olive oil. Once melted, add the mushrooms. Sauté for at least 8-10 minutes or until they develop a good color, stirring often.
- When the mushrooms are tender and most of the liquid has evaporated, make a well in the center of the pan and add the garlic. Sauté for about 20 seconds, being careful not to burn it.
- Deglaze the pan with white wine, scraping up the brown bits of flavor.
- Add in salt and pepper and continue cooking for another 5 minutes or until most of the wine has evaporated.
- Stir in parsley and thyme, then serve.
You can also add onions to the skillet and cook them until they are tender before adding the mushrooms. Additionally, you can squeeze some lemon juice into the pan and cook for about 4 minutes.
This recipe yields a delicious, buttery, and flavorful side dish that pairs well with fish fillets, pork chops, keto BBQ chicken, or lemon herb whole chicken.
Note: It is best to avoid soaking mushrooms in water for too long, as they will absorb too much water and won't brown as well during cooking.
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How to clean mushrooms
When it comes to cleaning mushrooms, there are a few different methods you can use, depending on the type of mushroom and your personal preference. Here is a step-by-step guide on how to clean mushrooms:
Step 1: Identify the Type of Mushroom
Firstly, identify whether your mushrooms are cultivated or wild. If you purchased them from a grocery store, they are likely cultivated. Wild mushrooms, on the other hand, are usually foraged or bought from a forager at a farmer's market.
Step 2: Inspect the Mushrooms
Take a close look at the mushrooms. If they appear relatively clean, simply brush off any visible dirt or debris using a mushroom brush, a pastry brush, or a paper towel. You can also cut off any sections of the mushroom that are particularly dirty, such as the base or end of the stem.
Step 3: Decide on a Cleaning Method
The next step is to decide whether to wash or wipe the mushrooms. This decision may depend on the type of mushroom you have. Mushrooms with exposed gills, such as oyster mushrooms, portobellos, and shiitakes, are more absorbent and should be cleaned using a dry method. Use a brush or paper towel to gently remove any remaining dirt from their surfaces. For mushrooms without exposed gills, like button, cremini, or porcini mushrooms, you can rinse them briefly in cold water. Place them in a colander and give them a quick rinse, then dry them on a clean dish towel or paper towels. Alternatively, you can use a salad spinner to remove excess moisture.
Step 4: Time Your Cleaning
It is important to clean your mushrooms right before you intend to cook them. Mushrooms are absorbent, and if cleaned too far in advance, they may absorb moisture and become soggy or slimy.
Additional Tips:
- If you are using pre-sliced mushrooms, they may only need a quick wipe with a damp paper towel, as they tend to have less dirt.
- If you are concerned about bacteria or microorganisms, you can wash your mushrooms with a vinegar-water mixture.
- Always dry your mushrooms thoroughly before cooking, especially if you are sauteing them.
- If you don't have time to clean your mushrooms, place them in a paper bag to keep them fresh.
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Keto garlic mushrooms
To make creamy keto garlic mushrooms, you will need the following ingredients:
- Fresh mushrooms
- Butter
- Garlic
- Heavy cream
- Cream cheese
- Salt
- Pepper
- Oregano
- Thyme
- Parmesan cheese
- Fresh parsley
First, heat a large skillet and add butter on medium heat. Once the butter has melted, add the minced garlic and fry for about a minute until fragrant. Place your cleaned mushrooms into the skillet and saute for 4-5 minutes until tender and coated with butter sauce. Next, add the heavy cream, cream cheese, salt, pepper, dried oregano and thyme. Cover the skillet with a lid and cook for 4-6 minutes until the sauce thickens. Finally, add the parmesan cheese and simmer the sauce for a minute. You can garnish the top with fresh parsley before serving.
To make sauteed keto garlic mushrooms, you will need the following ingredients:
- Mushrooms
- Butter
- Oil
- Garlic
- Rosemary or thyme
- Salt
- Pepper
Heat a large cast-iron skillet over medium heat and melt butter with oil. Cook the onion until tender, then add the mushrooms and cook for about 5 minutes until golden brown. Pour in some lemon juice and cook for about 4 minutes. Add the rosemary and garlic to the pan and stir for 30 seconds. Season with salt and pepper to taste.
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Keto mushroom nutrition
Mushrooms are a keto-friendly food that is packed with essential nutrients. They are low in carbohydrates and sugars, and high in fibre, vitamins, minerals, and antioxidants.
A cup of mushrooms contains five IU of vitamin D, and placing them in the sun for a few minutes before cooking can increase the vitamin D content. Vitamin D helps regulate blood glucose levels, making mushrooms a good food choice for those on a keto diet to control their diabetes. Mushrooms are also a natural source of B vitamins, including riboflavin (B2), niacin (B3), and pantothenic acid (B5), which help the body convert food into energy and reduce tiredness and fatigue. Niacin and copper, also found in mushrooms, are essential for healthy nerves and the production of hormones necessary for brain and body function. Selenium, an essential mineral found in mushrooms, contributes to normal immune function.
Mushrooms are versatile and can be enjoyed raw or cooked in a variety of ways suitable for a keto diet. They can be sautéed in butter and herbs, making a delicious low-carb side dish to serve with keto main dishes. They can also be stuffed with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon, and roasted in the oven with fresh herbs. Mushrooms can be added to salads, soups, stir-fries, and scrambles, or used in veggie burger patties made with riced cauliflower, garlic, onion, celery, cheese, and seasonings.
When preparing mushrooms for a keto diet, it is important to avoid soaking them in water for too long, as they will absorb the water and won't brown as well during cooking. It is also recommended to read the nutrition labels on canned or packaged mushroom products, as these may be higher in carbs and might not fit within the daily keto limit.
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Keto mushroom recipes
Mushrooms are a keto dieter's friend. They are low in carbs and sugars, and packed with fibre, vitamins, minerals, and antioxidants. They also contain protein.
If you're looking to add some variety to your keto diet, here are some mushroom-based recipes to try:
Keto Chicken Soup
This soup features diced carrots, onion, celery, and Baby Bella mushrooms, paired with soft chicken cubes. It can be stored in a mason jar for a quick lunch on the go, or frozen for later.
Keto "Pasta"
This recipe swaps out traditional pasta for zucchini "noodles", with added garlic, sea salt, and fresh basil. Kale and pine nuts (in small, keto-friendly servings) can also be added, along with mushrooms, for a healthy and filling meal.
Keto Garlic Butter Mushrooms
A perfect side dish to serve with steak, chicken, or pork chops, these mushrooms are sautéed in butter and garlic. They can be sliced or left whole, and seasoned with salt and pepper.
Keto Salmon and Mushroom Skewers
Salmon and mushrooms are loaded with selenium and other antioxidant-like nutrients, and are virtually carb-free. Simply stick chunks of each on a skewer, grill for five minutes, then spritz with lemon and season with salt and pepper.
Keto Stuffed Mushrooms
These mushrooms are stuffed with a creamy cheddar filling, with added garlic, sage, or thyme. They are a low-carb appetizer, with only 4.3g net carbs per serving.
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Frequently asked questions
Saute the mushrooms over medium heat for 8-12 minutes until tender. The mushrooms will release liquid, then the liquid will evaporate, and then they will start to brown.
Clean your mushrooms using a damp paper towel. Leave small to medium mushrooms whole and slice the large ones in half.
Avoid soaking mushrooms in water for a long time, as they will absorb too much water and won't brown as well during cooking.
Mushrooms are keto-friendly and can be consumed raw or cooked. Here are some keto-friendly recipes:
- Keto Sauteed Mushrooms
- Keto Garlic Mushrooms
- Keto Stuffed Mushrooms
- Keto Green Bean Casserole
- Keto Mashed Cauliflower
- Keto Cauliflower Mac and Cheese
Mushrooms are low in carbohydrates and sugars, and high in potassium, vitamins, minerals, and antioxidants. They are also a good source of dietary fiber.
