portobello mushrooms

Mushrooms to Boost Immune System

If I had to choose one food that always hits the spot, it would definitely be mushrooms. Mushrooms are often lumped into the vegetable category, but they are actually a fungus. They contain some of the most powerful natural medicinal properties on the planet.

Mushrooms contain antioxidants and health stimulating agents making them a powerhouse for healing the body. They are low in calories and carbohydrates which helps keep our blood sugar levels stable; perfect for weight loss. They are rich in fiber which feeds the good bacteria living in our digestive tracts. For optimal physical, emotional, and overall health, we want to create a balance in this ecosystem of bacteria. After all, your gut is literally your second brain and home to over 80% of your immune system.

We should all be aware of what feeds the good bacteria and what feeds the harmful bacteria. To feed the good guys, we need to focus on incorporating a wide variety of vegetables rich in prebiotic fiber and fermented foods into our routine. It is also a great idea to take a high-quality probiotic supplement from time to time. Things that feed the bad guys are too much sugar, fried and processed carbohydrates, gluten, alcohol, antibiotic use, farmed fish, grain-fed animals, GMO foods, stress, lack of sleep etcetera.

Now back to Mushrooms! You can find a wide variety of organic mushrooms at grocery stores or your local farmers market. Cremini, Oyster, Portobello, Enoki, Shittake, Porcino, and Morels to name a few. Buying mushrooms organic is essential, as their flesh easily absorbs pollutants from the air and soil.

Portobellos tend to be one of my absolute favorite varieties to cook. I want to share a few creative ways you can use them in your kitchen. They tend to be big in size and rich in flavor. For all my low carb/keto fans out there, they are a perfect substitute for a hamburger bun and also as a base for a personal pizza!

Portobello Burger Buns


  • 2-4 portobello mushrooms (depending on size)


  • 1 Tbsp avocado oil
  • 1 Tbsp Bragg Liquid Aminos (or low-sodium soy sauce)
  • 1 Tbsp minced garlic, or a sprinkle of garlic powder
  • 1/2 tsp grated ginger root, or a sprinkle of ginger powder


  • Preheat oven to 400 degrees F.
  • Add the marinade to a glass baking dish big enough to fit all of your mushroom caps. Add marinade ingredients and stir to combine. Add mushrooms and brush the marinade all over. Let them soak for about 15 minutes, stem side down.
  • When the time is up, and the oven is ready, rub the mushrooms with the marinade one last time before placing in the oven.
  • Bake for 15 minutes.
  • Remove from the oven and flip the mushrooms over. Spoon remaining marinade over the mushrooms and continue baking for another 15 minutes. Remove and let cool.
  • Place your cooked burger patty in between two caps. Layer with spinach, onion, tomato, avocado mayo, mustard and a slice of grass-fed cheese. Yum!

Portobello Pizza


  • 4 portobello mushroom caps
  • 1 Tbsp avocado oil
  • 1 Tbsp Bragg Liquid Aminos (or low-sodium soy sauce)
  • 1/4 tsp basil
  • 1/4 tsp oregano
  • 1/8 tsp garlic powder
  • Applegate Pepperoni
  • Kerrygold Cheese, or any grass-fed cheese, sliced


  • Preheat oven to 425 degrees F.
  • In a bowl, whisk together the rest of the ingredients. Brush this marinade all over the mushrooms, really letting it soak in.
  • Place the mushrooms in a glass baking dish, stem side down.
  • Roast for about 10 minutes. Remove from the oven, flip mushrooms over, and roast for another 5 minutes.
  • Remove from the oven and top with 1-2 slices of Applegate Pepperoni, and some grass-fed cheese. Top with any other veggies you like.
  • Place back in the oven for only a few minutes to let the cheese melt. Remove from the oven and sprinkle with some more oregano or basil, to taste. Enjoy!
Ideal Wellness

Ideal Wellness