Enoki mushrooms are a versatile, tasty mushroom known for their crunchy texture and mild taste.
Also known as winter mushrooms or golden needle mushrooms, enoki mushrooms are used in many types of cuisine and cultivated in regions across North America, Europe, and Asia (1).
They add unique taste and aroma to a number of dishes and can be linked to a long list of health benefits.
Here are 7 of the top enoki mushroom benefits.
Enoki mushrooms (Flammulina velutipes) are high in a wide variety of nutrients, including fiber and B vitamins.
One cup (65 grams) of raw enoki mushrooms contains (2):
- Calories: 24
- Protein: 2 grams
- Fat: 0.2 grams
- Carbohydrates: 5 grams
- Fiber: 2 grams
- Niacin: 29% of the daily value (DV)
- Pantothenic acid: 18% of the DV
- Thiamine: 12% of the DV
- Riboflavin: 10% of the DV
- Copper: 8% of the DV
- Folate: 8% of the DV
- Phosphorus: 6% of the DV
Enoki mushrooms are especially rich in niacin, a micronutrient that your body uses to regulate cholesterol levels and promote brain health (3).
Each serving of Enoki mushrooms contains a healthy amount of pantothenic acid (vitamin B5), which your body uses to synthesize fatty acids (4).
In addition, enoki mushrooms are rich in thiamine, which regulates the function of your nerve cells (5).
Enoki mushrooms are a good source of fiber and are high in B vitamins, including niacin, pantothenic acid, and thiamine.
Enoki mushrooms are a great source of antioxidants. These compounds can help neutralize harmful free radicals to protect your cells from damage and oxidative stress (6).
In addition, antioxidants can help prevent many chronic conditions, including heart disease, cancer, and type 2 diabetes (7).
One review reported that enoki mushrooms contain a wide variety of antioxidants, including (1):
- Gallic acid
- Ferulic acid
- Caffeic acid
- Chlorogenic acid
- Ellagic acid
According to the review, the exact types and amounts of antioxidants found in enoki mushrooms can vary depending on several factors, including where the mushrooms are grown and the specific subspecies (1).
Enoki mushrooms are rich in several types of antioxidants, including gallic acid, quercetin, and ferulic acid, among others.
Although more research is needed in humans, some test-tube studies suggest that enoki mushrooms may have powerful cancer-fighting properties.
For example, an older test-tube study showed that enoki mushroom extract might have blocked the growth of liver cancer cells (8).
Another test-tube study tested the effects of eight medicinal mushroom extracts, including enoki mushrooms, and found that all of them may have reduced the spread of breast and cervical cancer cells (9).
In addition, an older test-tube study found that certain compounds extracted from enoki mushrooms can suppress gastric cancer cell growth by up to 95% (10).
However, keep in mind that these studies were done in test tubes and used highly concentrated amounts of enoki mushroom extract.
Therefore, further research should be done to determine how enoki mushrooms can affect cancer growth in humans when consumed in normal dietary quantities.
Some test-tube studies show that enoki mushrooms can reduce the growth and spread of various types of cancer cells.
Studies show that enoki mushrooms can support various aspects of heart health.
For example, one animal study found that hamsters who consumed Enoki mushroom extract or powder had lower triglycerides, total cholesterol, and LDL (bad) cholesterol than those in a control group (11).
Another test-tube study concluded that the antioxidant content of enoki mushrooms may help slow the progression of atherosclerosis, a risk factor for heart disease characterized by the accumulation of fatty plaque in the arteries (12).
In addition, several older animal studies show that enoki mushroom extract can lower blood pressure, cholesterol, and triglyceride levels (13, 14, 15).
However, more human research is needed to evaluate how enoki mushrooms can affect heart health when consumed as part of a balanced diet.
Test-tube and animal studies show that enoki mushrooms can reduce several risk factors for heart disease.
Interestingly, some promising research has shown that enoki mushrooms can improve brain function and memory.
In one animal study, certain compounds extracted from enoki mushrooms protected against learning and memory impairments caused by a particular drug that has been linked to memory loss (16).
In addition, this trial of enoki mushroom extract increased levels of certain antioxidants and neurotransmitters in the brain (16).
Another animal study observed similar results and reported that combining enoki mushroom extract with ginsenosides – a compound found in ginseng – can improve brain function in rats with Alzheimer’s disease (17).
Additionally, an older test-tube study showed that enoki mushroom extract can help prevent the breakdown of acetylcholine, a neurotransmitter that regulates attention, learning, and memory (18).
More studies should be done to determine whether enoki mushrooms offer similar benefits when consumed in your diet.
Animal and test-tube studies suggest that enoki mushrooms could improve learning and memory by altering the levels of certain antioxidants and neurotransmitters.
Enoki mushrooms are full of antioxidants and other health promoting compounds and can have immune boosting properties.
According to one animal study, administration of compounds extracted from enoki mushrooms to mice increased the levels of certain immune cells (19).
In another study in mice with a viral respiratory infection, enoki fungal proteins reduced inflammation of the airways (20).
Several other test tube and animal studies show that enoki mushroom extract can also increase immune cell production to support healthy immune function (21, 22, 23).
However, despite these promising results, more high quality human studies are needed. If you want to make your immune system healthier and more robust, enoki mushrooms can provide you with additional defense against infection.
Test tube and animal studies show that some compounds in enoki mushrooms can help support healthy immune function.
When you eat enoki mushrooms, you will notice their crispy texture and mild taste. Their slightly earthy taste goes well in a wide variety of delicious recipes.
Enjoy enoki mushrooms raw in salads or cooked and with dishes such as soups, stews and stir-fries.
When you’re cooking the mushrooms, wash them thoroughly to remove any dirt or debris, and cut off the stems, which can get soft and mushy as they cook.
Gourmet chefs often sauté enoki mushrooms with a little oil along with a pinch of salt, sesame oil or soy sauce.
For a yummy way of enjoying enoki mushrooms, try swapping them for other types of mushrooms in bowls of risotto, ramen, or cereal.
You can enjoy enoki mushrooms raw or cooked. Add them to a variety of dishes including soups, stews, stir-fries, and bowls of cereals.
Enoki mushrooms are very nutritious and contain a good amount of fiber, antioxidants, and B vitamins in each serving.
They are also linked to numerous health benefits and can help support heart health, brain function, immunity, and more.
Best of all, they’re versatile, easy to prepare, and have a unique taste that can complement many different dishes.
Vegan Protein Smoothie Reviews – Legit Program That Works?
As a vegan, do you want to increase your protein intake or become a vegan? Looking for high-protein alternatives to help nourish your muscles and maintain a healthy, active lifestyle? Nowadays, many vegans worry about getting enough protein in their diet. So it’s no wonder that meat and other animal products are high in protein.
Vegan protein shakes have become increasingly popular in recent years to meet daily nutritional needs. In the US alone, two in five Americans (46 percent) buy protein shakes valued at just $ 4 billion. There is a problem with most protein powders, including vegan ones. This can lead to weight gain and an unhealthy spike in blood sugar. In the market today, many protein powders contain ingredients that can cause digestive problems, are unhealthy, and are overly processed and refined.
The protein shake recipe maker James West recognized this and decided to create a high protein smoothie that is easy to prepare, customizable and even consumed as a full meal. “Vegan Protein Smoothie” is a compilation of all of his recipes. Use the recipes in the book to learn how to make chemical-free, high protein smoothies that contain all of the essential nutrients, including protein, and are based on whole plant foods! In addition to weight loss, these protein smoothies are also beneficial for vegan athletes or bodybuilders.
What exactly is a vegan protein smoothie?
The Vegan Protein Smoothie is a digital downloadable program with 80 protein-rich vegan smoothie recipes for weight loss, muscle building and general health. The Vegan Protein Smoothie Book also features the best clean protein powders on the market made from real whole-food ingredients. The program also includes complementary smoothie recipes with additional protein powders made from these whole foods rather than something completely refined and factory made that will never be good for us. This e-book will enable you to take advantage of all of the weight loss benefits that healthy bacteria have to offer. It’s easy to do too. You will lose weight effortlessly, eliminate food cravings and rediscover the joy of wellbeing in your skin. You can make delicious homemade protein smoothies without using protein powder, milk, or dairy products.
What does vegan protein smoothie offer?
The Vegan Protein Smoothie Program contains everything you need to achieve a leaner, healthier and more muscular body in a short period of time. There is everything you need to reintroduce fat burning bacteria. Immediate access to the Vegan Protein Smoothie e-book and the bonuses are made available to you via digital download.
You will discover:
- How to prepare dairy-free vegan protein smoothies at home
- Learn how to incorporate clean protein powders into your smoothies.
- Find out which vegetables are ideal for smoothies.
- How to make a smoothie with clean, protein-rich ingredients without using powder.
- The best protein mixes to replace protein powder in your favorite smoothie.
- Add superfoods to your smoothie to improve your health and wellbeing.
- Over 80 healthy vegan smoothie recipes are available.
- How to integrate vegan superfoods like chia seeds, sprout powder (no soy …), flax seeds, hemp seeds and vegan honey substitutes.
- Enjoy a rainbow of fruits and vegetables, plus cruelty-free vegan milk and other nutritious ingredients for super vegans!
- This is how you store your freezer and pantry for smoothies so that all ingredients are always at hand.
BONUS 1: VEGAN ACAI SHELLS:
In this edition of Vegan Bowls you will find lively and naturally refreshing smoothie bowls that will help you lead a healthy and vegan lifestyle. Smoothie bowls are delicious bowls of vibrant fresh fruit, nutritious toppings, and natural goodness.
BONUS 2: QUICK GUIDE:
For quick reference, you can print it out and use it without reading the long main manual. It’s a condensed version of the core guide that includes a weight loss and muscle building diet plan, shopping lists, preparation instructions, and vegan smoothie recipes. This quick guide makes it incredibly easy to start enjoying the benefits of this program immediately after downloading it.
Benefits of a vegan protein smoothie
- These homemade vegan smoothies are packed with real food and full of protein.
- You will notice an increase in energy and wellbeing from these formulations, which are free of harmful chemicals, preservatives, and toxins.
- These smoothies can be consumed as a standalone meal and will keep you full until lunch.
- You can easily substitute your preferred milk and fruit.
- You will work more efficiently during training and at sporting events – you will achieve the highest level of fitness.
- They are dairy-free, egg-free, vegan, gluten-free, grain-free, and allergen-free, with the exception of nuts.
Where to Buy a Vegan Protein Smoothie Program
The author is confident of his ability to help as many people as possible reach their ideal weight, gain muscle mass, and improve their health. Purchase the digital download of the Vegan Protein Smoothie Program from the official website now for $ 34.00 as there has never been a better time to meet your weight loss or fitness goals. Customers also receive free bonus material with their purchase:
- Free bonus: Vegan Acai Bowls
- Free bonus: quick guide
If for any reason you are dissatisfied with the Vegan Protein Smoothie Program, you can request a full refund within 60 days of purchase. If you run into any issues, please contact our friendly support team who will either continue to help you until you get the results you want or issue an immediate refund by contacting the company:
Where can you buy the vegan protein smoothie program IMAGE
If you’re looking for delicious, nutritious recipes to help you lose weight and gain energy, the Vegan Protein Smoothie eBook is for you. Substituting vegan protein smoothies for meals can help you cut down on your daily caloric intake, thus helping you lose weight. Vegan Protein Smoothie was developed to be easily integrated into your everyday life. Plus, you’ll discover tips and tricks to inspire you to experiment with smoothie ingredients that you might have overlooked, like beans, cauliflower, zucchini, sweet potatoes, and carrots.
This e-book will empower you to create incredible smoothies tailored to your nutritional needs. All recipes are customizable, with suggestions for substitutions and variations. In this e-book you will learn how to make delicious, creamy smoothies. This program helps you lose weight and at the same time optimizes digestion.
So try the Vegan Protein Smoothie today and enjoy peace of mind.
TIED TOGETHER: Dentitox Pro Review (Know the Facts) Official website overview
The links included in this product review may result in a small commission if you choose to purchase the recommended product at no additional cost to you. This is to support our research and editorial team and please note that we only recommend high quality products.
Please understand that the advice or guidelines disclosed here are not even remotely a substitute for in-depth medical advice from a licensed healthcare provider. Make sure to consult a professional health care professional before making a purchase decision if you are taking any medication or have any concerns about following the above review details. The individual results may differ as the statements about these products have not been evaluated by the Food and Drug Administration. The effectiveness of these products has not been confirmed by FDA approved research. These products are not intended to diagnose, treat, cure, or prevent any disease.
Oats play well in sweet and savory dishes
My oldest son claims not to be a breakfast eater, but every now and then I catch him sneaking off a serving plate with a few pancakes while the other members of our family have breakfast on the weekend.
Most recently, he asked for oatmeal, maple syrup and brown sugar with taste. It was a cool morning – cold by Mississippi standards – so the warm and filling mash hit the spot.
At some point, when he’s done, we’ll dive into just how versatile whole grain food really is.
Oats are nutritious and are believed to help lower cholesterol levels.
Oat groats, the most intact and complete form of oats, take a long time to cook. Steel oats, or old-fashioned oats, take longer to cook than instant oats, but have a little more texture when cooked.
While Quaker Oats is now selling lucky charm and coco puff flavored oatmeal, I like to add an egg and maybe some cheese, spinach, and tomato.
When I’m in a hurry, I just add my favorite spice mix – tajin, a mix of lime, pepper, and salt – for a little kick.
Oats can be ground into oatmeal. It’s an inherently gluten-free alternative to wheat flour. It is lighter than regular flour and gives baked goods a soft, fluffy texture.
Below are three recipes that include oats in both savory and sweet recipes. The first – soft granola bar – comes from Natasha Haynes from the Mississippi State Extension Service.
Filled with whole grain products, dried fruits and honey instead of sugar, the delicacies keep me away from the machine or the drive through.
If you’ve never baked with chopped dates before, you’ll be delighted! This naturally sweet fruit has a taste similar to brown sugar and will keep your baked goods moist.
Haynes uses locally grown pecans in the bars, but walnuts or sliced almonds also work.
The last two recipes offer hearty ways to use oats. One dish – hearty oat pilaf – makes oats a star, while the classic meatloaf only contains oats as a binding agent.
Soft granola bars are healthy snacks that can help you avoid impulse eating. Extension of the state of Mississippi
SOFT GRANOLA BARS
1 cup of brown sugar
1 cup of vegetable oil
2 cups of regular oatmeal
1½ cups of whole wheat flour
1 teaspoon of baking powder
1 cup of raisins or chopped dates
1½ teaspoons of ground cloves
1½ teaspoons of ground cinnamon
¼ teaspoon salt
1 cup of nuts
¼ cup of honey
■ Preheat the oven to 350 degrees Fahrenheit. Line a 15½ by 10½ inch jelly roll pan with parchment paper and set aside.
■ Beat eggs in a large bowl. Add brown sugar and vegetable oil and stir until smooth.
■ Stir in the rest of the ingredients except honey.
■ Spread in the prepared pan.
■ Bake for 17–22 minutes or until firm. Cool.
■ Cook the honey in a small saucepan over medium heat, stirring constantly, until it is heated through. Drizzle honey on the granola bars.
Oats help bind the ingredients in this classic meatloaf. Quaker rich
CLASSIC MEAT BOX
1-1 / 2 pounds of ground beef (96% lean) or turkey breast (99% lean)
3/4 cup quick or old-fashioned oats, cooked
3/4 cup finely chopped onion
1/2 cup of ketchup
1 egg, lightly beaten
1 tablespoon Worcestershire sauce or soy sauce
2 cloves of garlic, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
■ Heat the oven to 350 degrees Fahrenheit.
■ Mix all ingredients in a large bowl and mix gently but thoroughly.
■ Form the meatloaf mixture on the rack of a grill pan into 10 x 6-inch loaves. Bake for 50 to 60 minutes or until the meatloaf has reached a medium degree of doneness (160 degrees for beef, 170 degrees for turkey).
■ Let stand for 5 minutes before cutting. Immediately cover leftovers and refrigerate and use within 2 days or pack airtight and freeze for up to 3 months.
HEARTY OAT PILAF
1 tablespoon of olive oil
1 small onion, chopped
1 clove of garlic, finely chopped
2 cups reduced sodium chicken broth
2 cups of water
1 cup of steel-cut rolled oats
1 cup of frozen sweet peas
¼ cup chopped fresh parsley
1 tablespoon of grated lemon peel
Sprinkle of ground red pepper (cayenne pepper)
salt and pepper
■ Heat the oil in a 3 liter saucepan over medium heat. Add onion and garlic. Cook about 5 minutes or until tender.
■ add the stock and water; bring to a boil. Gradually stir in the oatmeal. Use the coarse side of the grater to rub the carrots into the oat mixture. Reduce heat; Simmer for 20 minutes or until the oatmeal is soft and creamy.
■ Stir in the peas. Cook for 3 to 4 minutes, stirring occasionally, until the peas are thoroughly heated.
■ Remove the pilaf from the heat. Stir in parsley, lemon zest and ground red pepper. Season to taste with salt and pepper.
10 On-the-Go Breakfast Ideas – The New York Times
Could your breakfast relationship use some TLC? Maybe your morning meals are forgotten at best, or skip them altogether in favor of a big cup of coffee when you’re rushing to clock in, take the dog to daycare, take the kids to school, or sign up for the Zoom meeting. The following recipes were developed with a breakneck everyday life in mind: Put them together quickly in the morning or simply prepare the evening before, then snap, get started and – most importantly – enjoy.
When it comes to breakfast, it doesn’t get much easier than these Genevieve Ko oatmeal. As the name suggests, the work is done out of sight and overnight in your refrigerator, where milk tenderizes the oatmeal while dried fruit gently sweeten the mixture. In the morning you can serve them with maple syrup, nuts, or a combination of both, as you wish.
The tortilla-to-filling ratio of these Yewande Komolafe breakfast burritos is paramount. An open rolling technique is used to ensure you get some egg and green onion and cumin-scented beans with each cheesy bite. This filling breakfast can be easily prepared before work or school, but also in advance: roll the burritos tightly in aluminum foil, freeze and reheat in the toaster if necessary.
Recipe: Breakfast burritos
Ginger obsessed, assemble: Grated fresh ginger, ground ginger and chopped crystallized ginger pop up in these spice muffins from Lidey Heuck. They are very easy to prepare in just over 30 minutes and, thanks to a little molasses, they stay juicy for days after baking.
Recipe: Triple ginger muffins
For those who love the power breakfast aspect of an omelet but are always on the go, look no further than this incredibly practical sandwich from Genevieve Ko. Wedged between slices of smooth buttermilk bread is a thin and neat egg and ham pancake that won’t ooze out of the sides or make a mess. It takes about five minutes to cook and even less time to devour.
Melissa Clark adapted these portable, healthy, and satisfying bars from chefs Michelle Palazzo and Peter Edris of Frenchette Bakery, which bake the batter into individual saucer-sized biscuits. In this simplified version, the batter is baked in a 9-inch pan and then cut into 18 chew bars that are filled with coconut, dried cherries, and a mixture of seeds that happen to be gluten-free.
Recipe: Breakfast bar with oats and coconut
A perfect plate of bacon and eggs can seem like a luxury at the weekend, but thanks to this ingenious technology from Genevieve Ko, it can easily fit into a weekly schedule. Skip the fat splatter and the many pans with this sheet pan version that guarantees breakfast for a crowd by boiling eggs right next to crispy bacon. They can also be enjoyed as ready-made sandwiches. Just toast English muffins on another rack in the oven while the eggs and bacon cook, then assemble them together.
Recipe: Crispy baked bacon and eggs
What better way to start autumn than with these nutty, cozy muffins from Genevieve Ko? Filled with whole wheat flour, bananas and whole milk yoghurt, you are guaranteed to be full. Since the muffins are light and tender, you should definitely top them with your favorite crunchy pieces such as chopped pistachios, pepitas, desiccated coconut or cocoa nibs.
Recipe: Whole grain banana yogurt muffins
This salty and sweet egg sandwich is a popular Korean street food and a favorite breakfast or lunch for kids. And Darun Kwak’s recipe is a great way to eat some vegetables early in the day: spring onions, julienne carrots and thinly sliced kale are mixed with egg and cooked, then optionally topped with ham and cheese and sandwiched between lightly sweetened fried milk .
Recipe: Gilgeori Toast (Korean street toast with cabbage and eggs)
After all, that emotional support that spinach wilts in your crisper has a use: this green frittata from Martha Rose Shulman. While the recipe calls for half a cup of finely chopped greens of your choice, you may prefer to double this to ensure a balanced breakfast. Cut the frittata into easy-to-wrap wedges that taste just as good warm as at room temperature, or even chilled.
Recipe: Greens and Garlic Frittata To Go
In Bircher muesli, the older Swiss cousin of overnight oats, the oats are traditionally soaked in fruit juice or milk alongside nuts and grated apples. In this version of Yossy Arefi, the oats are moistened with creamy yogurt and enriched with a few tablespoons of tahini. This is a great recipe to make on a Sunday evening as the batch makes four servings and can be kept covered in the refrigerator for up to four days to soften.
Recipe: Bircher muesli
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