Try mushroom wrap! Enjoy this healthy vitamin D-rich recipe in winter

Winter is the perfect time to indulge in the nutritional benefits of mushrooms. While mushroom soup is one of the favourite winter delights for many, try making mushroom wraps this year. Mushroom wraps offer a warm and earthy flavour and can satisfy your taste buds. In addition to being a delicious dish, mushrooms can help you meet your daily requirements for vitamin D because of their high level.

Health Shots spoke to a certified nutritionist, Malvika Athavale to know the benefits of mushrooms and how to prepare healthy mushroom wraps.

Recipe of mushroom wrap

To prepare bread, you need:

• Wheat flour -1 cup
• Arrowroot – 2 teaspoon (tsp)
• Baking soda – 1/4 teaspoon
• Ghee or butter – 1/2 teaspoon
• Salt (as per taste)

To prepare the filling for mushroom wraps, you will need:

• 2 cups chopped fresh mushrooms
• 1/2 tsp chopped onion
• 5 to 7 cloves of finely chopped garlic
• 1/4 tsp black pepper powder
• 1/4 tsp coriander-cumin powder
• 1 tsp Kasuri methi
• 2 tsp fresh cream
• 2 tsp finely chopped fresh coriander leaves
• 1 teaspoon ghee and butter
• Salt as per taste

Here’s how to prepare roti:

• Step 1: Mix flour, arrowroot, baking soda, and salt to form a soft dough.
• Step 2: Cover the dough with a wet cotton cloth and let it rest for 1 to 2 hours.
• Step 3: Then make a ball from the dough and roll it as thin as possible.
• Step 4: Place the pan on a low flame and when it becomes hot, cook the roti from both sides.
• Step 5: Apply ghee or butter to the hot roti and keep it aside.

Here’s how to prepare mushroom filling:

• Step 1: Place the pan on low heat and add ghee or butter.
• Step 2: Once it becomes hot, add the ginger and onion and saute.
• Step 3: Now, add coriander, cumin powder, Kasuri fenugreek, and black pepper powder. Mix the ingredients well and cook it for 30 to 40 seconds.
• Step 4: Add mushroom and salt and cook it for 1-2 minutes.
• Step 5: Finally, add cream and coriander leaves and mix well.

Here’s how to prepare a roll:

• Step 1: To prepare the roll, place the mushroom filling on the prepared roti. You can also add more cream on top if you want.
• Step 2: Now roll it and pack it. Now cut them into 2 to 3 pieces and enjoy.

You can serve these healthy and delicious mushroom wraps to children as well for breakfast or lunch.

6 health benefits of eating mushroom

1. Rich source of vitamin D

Mushrooms are a rich source of essential nutrients. They are low in calories but high in vitamins and minerals, including vitamin D, B vitamins, selenium, and copper. Vitamin D is particularly noteworthy, as it plays a crucial role in bone health, immune function, and mood regulation, especially during the winter season. The exposure of mushrooms to sunlight or ultraviolet (UV) light during growth enhances their vitamin D content, which can help reduce the risk of vitamin D deficiency.

2. Boosts immunity

Mushrooms are known for their potential to boost the immune system. Certain mushroom varieties, such as shiitake and maitake, contain beta-glucans—a type of polysaccharide that has been shown to enhance immune function. These compounds stimulate the activity of immune cells, promoting a more robust defense against infections and illnesses.

Also read: A 15-minute mushroom soup recipe without cream to warm up winter evenings

3. Packed with antioxidants

Mushrooms are also loaded with antioxidant properties. Antioxidants help combat oxidative stress by neutralising free radicals in the body. This process is essential for preventing cellular damage, reducing inflammation, and mitigating the risk of chronic diseases, including cancer and cardiovascular conditions. The presence of antioxidants like selenium, ergothioneine, and glutathione in mushrooms contributes to their protective effects.

4. Manages blood sugar levels

In addition to supporting immune function and providing antioxidants, mushrooms may play a role in managing blood sugar levels. Some varieties, such as white button mushrooms, contain compounds that may improve insulin sensitivity and help regulate blood glucose. This is particularly beneficial for individuals with diabetes.

5. Promotes digestion

Mushrooms are a great source of dietary fiber. Fiber is essential for digestive health, promoting regular bowel movements and supporting the growth of beneficial gut bacteria. A healthy gut microbiota is associated with overall well-being, including immune function and mental health.

6. Good for heart

Mushrooms also contribute to heart health. They are a good source of potassium, a mineral that helps regulate blood pressure. Additionally, certain mushroom varieties contain compounds like beta-glucans and fiber, which can contribute to lower cholesterol levels. By promoting cardiovascular health, mushrooms can reduce the risk of heart-related diseases and related complications.