As we move into the cooler months, there’s one versatile ingredient that’s taking center stage: Oyster mushrooms! These earthy, delicate mushrooms are in peak season right now, and I couldn’t be more excited to share a bit about their benefits, tips for finding them, and tricks to cook them oil-free for maximum flavor and nutrition.
🍄 Why Oyster Mushrooms?
Oyster mushrooms are not only delicious but are packed with nutritional benefits. They’re rich in:
-
- B vitamins (especially niacin and riboflavin), which support energy levels and brain health.
- Antioxidants that fight inflammation and oxidative stress.
- Fiber to promote gut health and keep you feeling full.
- Protein to support muscle health, making them a great addition to any plant-based meal.
Finding Fresh Oyster Mushrooms
Since they’re in season from late fall through early spring, you can likely find fresh oyster mushrooms now at your local farmers’ markets, co-ops or your favorite Asian market. I find them the best priced at the latter. Keep an eye out for clusters with smooth, firm caps in colors ranging from pale gray to deep brown and avoid any that look slimy or bruised.
Tips & Tricks for Oil-Free Cooking
Cooking oyster mushrooms without oil can still bring out incredible flavors and textures! Here’s how:
- Dry Sauté: Place sliced oyster mushrooms in a hot pan without any oil. Let them release their natural moisture, which helps them brown and PRESS them with a spatula until crisp, flip and repeat. (I teach the exact technique in my 5-Star cooking classes). 🌟
- Add a Splash of Tamari (low-sodium and GF soy sauce): If the mushrooms begin to stick, add a tablespoon of the tamari or water. This prevents sticking and adds a subtle flavor boost and crispiness!
- Season Generously: Oyster mushrooms soak up seasonings well. Try garlic, smoked paprika or fresh herbs to enhance their earthy taste and marinate for at least an hour. I make a blackening season that is remarkable. Respond to email and I’ll send you my recipe.
- Roast for Texture: Spread mushrooms on a parchment-lined baking sheet, sprinkle with seasonings and roast at 400°F. This method gives them a chewy, satisfying texture without needing oil.
Recipe Inspiration
Toss these mushrooms into pastas, stir-fries or on top of warm grain bowls. They’re a fantastic “meaty” filling for tacos or as a sandwich similar to a “Steak-Umm”! 😲
Enjoy experimenting with this seasonal superstar and let me know if you try any of these tips!
I started out several years ago watching Forks Over Knives, decided to “try out” the plant-based meal plan and had shockingly incredible results. I’ve never turned back. I have lost nearly 50 pounds, and that is just one side effect that me, my family, friends and clients have experienced after making the change.
Having been an incredible cook my entire adult life, I started my own personal chef service, NuYu Nourish, to extend my help to others. I interned under a celebrity chef, became a celebrity chef myself and have been expanding my reach and goals ever since! My plan follows strictly and simply those of Dr. Mcdougall, Dr. T. Colin Campbell and Dr. Esselstyn.
