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Mushrooms for Your Health

I was recently invited to do a cooking segment in a three part series on Mushrooms as Medicine Workshop with John and Lorian from the Arizona Mushroom Company for the Cancer Support Community Arizona. I was wonderful to hear them both talk about the healing power of mushroom and a plant based lifestyle. Lorian shared a heart touching story about her first husband and the power of changing to a whole food plant based diet after receiving a terminal cancer diagnosis, adding five additional years and a son to their lives together. Food is medicine and what we eat feeds our cells and powers our immune system.

Several people have asked me to share the three recipes that I demonstrated in the series. All three recipes are simple and can be powered up with additional veggies and spices to your desire. They are quick and easy along with being nutritious and delicious.


Mushroom Barley Soup

Source: Plant Powered Payson


1 cup diced onion

2 cup diced mushroom (any variety works)

2 cloves garlic, minced

1 teaspoon Herbs de Provence

1/2 teaspoon black pepper

3 cup vegetable broth

3/4 cup barley, pearled (quick)

1 cup chopped kale or spinach


In a pot, dry sauté onion until translucent, add a splash of water if they start to stick, about 5 minutes. Add mushrooms and continue to sauté for 5 more minutes and add a little more water or broth to prevent sticking.

Stir in garlic, Herbs de Provence and pepper and sauté for about 2 minutes. Then add broth and barley. Bring to a boil and then cover and simmer for 20 minutes. Add chopped kale, and simmer for about five minutes. Enjoy.

If you need to brighten the soup up a little bit, you can add a squeeze of lime juice.

Note for Hulled Barley: If you are using hulled and not pearled barley it will need to cook for an additional 20 minutes and will probably need additional broth.


Easy Mushroom Lentil Spaghetti

Prep Time: 5 min Cook Time: 30 hr Total Time: 35 min Servings: 4

Source: Plant Powered Payson


1 cup diced onion

8 oz diced mushrooms (any kind)

1 teaspoon Oregano

1 teaspoon Thyme Leaves

1/2 teaspoon garlic powder

teaspoon red pepper flakes (optional)

1 cup green/brown lentils

1 - 23.5 oz jar Italian Sauce (I like the Prego No Sugar Added)

1 -2 cups water

Basil to top


Dry saute diced onion till translucent, 5 minutes, use a little water to prevent sticking. Add mushrooms and allow to saute for a couple of minutes. Deglaze the pan with a little water then add the dry herbs and stir in and allow the aroma to bloom. Add dry, uncooked lentils, sauce, and water. Bring to a boil and then reduce to a simmer for 15 to 20 minutes, you can decide how tender you want the lentils.

You can serve over whole wheat or other noodles of your choice. If it is zucchini season, you can spiralize some and make zoodles. I like to warm mine up in the sauce for a few minutes.

Top with basil and Easy Vegan Parmesan. (recipe below)

Easy Vegan Parmesan Cheese


2 1/2 cups hemp seeds (hearts)

1 1/4 cups nutritional yeast

2 1/2 teaspoons garlic powder

2 1/2 teaspoons onion powder

1 1/4 teaspoons fine sea salt, to taste


Simply stir together the ingredients in a bowl or jar until they are evenly dispersed. Taste, and add more salt for more intense flavor (I usually add another pinch or so). You’re done!

Store this vegan Parmesan cheese in an airtight container at room temperature for up to 3 months.


Mushroom Steak Marinade

Source: Plant Powered Payson


1 - 2 Portobello Mushrooms

Basic Version Marinade Ingredients:

2 Tablespoon Coconut Aminos or Soy Sauce

2 Tablespoon balsamic vinegar

1 teaspoon garlic powder

1 teaspoon Favorite Seasoning (Italian, Mexican, etc)

Spicy Version Marinade Ingredients:

2 Tablespoon Soy Sauce

2 Tablespoon water

½ teaspoon onion powder

½ teaspoon Chinese 5 Spice

½ teaspoon smoked paprika

teaspoon chipotle chili powder

You can also replace vinegar with orange juice.


Use a damp paper towel to remove any dirt from the portobello mushroom. Remove the stem. Use a fork to tenderize each side of the mushroom, about 10 stabs per side works great.

In a 1 quart plastic bag, add the Marinade recipe that you desire, mix well. Then add 1 to 2 portobello mushrooms. If you are making more than 2, use a gallon size bag and double the recipe.

Use you hands on the outside of the bag and massage the marinade into the mushrooms, both side. Then, place the bag in the refrigerator for 1 hour to 4 hours to marinade.

I prefer to cook these in a non-stick pan on the stove. You could also grill them. To cook on stove, place mushroom gill side up in a non-stick pan, cover and cook on medium heat for 5 minutes. Part way through, just a spatula to flatten and release some of the liquid in the mushroom. After 5 minutes, turn over and cook for another 5 minutes. Once again, pressing it to release any excess moisture.

It is ready to eat. It can be sliced and used on salads or over rice, you can make a sandwich out of it. Or even slice it and make a wrap.


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