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There’s nothing like staying at home, streaming your favorite series while holding a bag of crisps. But what if there’s actually a healthier alternative to your traditional potato thins that are just as crunchy and tasty? Enter mushroom chips. Contrary to popular belief, mushrooms aren’t just for the dining table. They’re also for couches on days when you just wanna veg.
Unlike many of their potato counterparts, mushrooms for snacks are often baked, which means you’ll never have to deal with any excess oil that not only ruins your munching experience, but also takes a toll on your health when eaten in copious amounts. Mushrooms have a lot of vitamins and minerals, loads of umami, and can be delicious even when seasoned with just salt and pepper.
In this article, we will discuss what exactly are mushroom chips, how to make them at home, and why this healthy snack is an upgrade to your diet:
What are mushroom chips?
What are the health benefits of mushroom chips?
How to make crispy mushroom chips?
What are some other uses of mushroom crisps in cooking?
Why should you start snacking on mushroom crisps?
Mushroom chips are thinly-cut edible mushrooms that are baked, oftend to offer a healthier alternative to the more traditional potato crisps. A lot of mushrooms can be made into crisps and enjoyed in different flavors, but one of the more popular varieties is shiitake mushroom crisps.
You’re probably more familiar with grocery-bought dried shiitake mushrooms. If you’re looking for great vegan snack ideas, shiitake mushroom crisps are a great option. Not only are they healthy, tasty, gluten-free snacks, but they’re also perfect for any budget and they’re quite filling, too.
Shiitake mushrooms have an earthy, meaty taste and are packed with vitamins and minerals that not only help keep you healthy, but also boost your immunity.
In fact, when processed, mushrooms retain all the goodness that make them a viable addition to your list of low calorie vegan snacks–sans the starch.
Traditional potato crisps, while familiar and definitely delish, are loaded with starch that later on turns into glucose in the body. If you’re someone who’s managing their sugar levels or if you’re already have diabetic, your doctor’s probably already told you that potato crisps are a definite no-no.
Mushroom crisps, on the other hand, don’t have starch! According to WebMD, they contain dietary fiber and unsaturated fats, among others, which make them the perfect snacking alternative.
Before you buy them though, you have to make sure that they’re made of whole mushrooms and not mushroom powder, as crisps made from powder may still contain a lot of starch.
Here are five of the many vitamins and minerals that are found in shiitake mushrooms:
The Harvard T.H. Chan School of Public Health explains that potassium helps keep the levels of fluid inside your cells normal. It works hand-in-hand with sodium, which does the same but for outside our cells and keeps our body healthy and balanced.
Aside from shiitake mushrooms, you can also get potassium from raisins, beans, spinach, bananas, oranges, tomatoes, yogurt, and almonds.
Magnesium is important for both brain and body health, and Healthline notes that it’s a “helper molecule” that participates in more than 600 bodily reactions, from creating energy to maintaining your genes.
It also plays a critical role in managing moods as well as keeping your blood sugar at healthy levels. Magnesium is also found in pumpkin and chia seeds, almonds, cooked black beans, salmon, and avocados.
Vitamin D is produced by your body through regular sun exposure (best done under early morning sun). Medical News Today explains that vitamin D plays a huge role in proper calcium absorption that helps keep your bones healthy and strong. It may also boost your immune system.
If you’re not getting enough sunlight, you can visit your doctor and ask about what vitamin D supplements you may take.
According to Live Science, riboflavin is important for the health of your eyes, and is needed by your body to break down carbohydrates, proteins, and fats to produce energy. It protects you internally and externally by keeping your skin and the lining of your digestive tract healthy.
Riboflavin can be found in dairy products such as milk and cheese, and is also in yogurt, chicken breast, and salmon.
Folate, or vitamin B-9, is especially important for expecting mothers as it helps with healthy cell growth. Mayo Clinic explains that folate works with vitamin B-6 and B12 to maintain a healthy heart. It also assists in the proper formation and production of red blood cells.
Folate can be found in dark green leafy vegetables. Severe folate deficiency can cause celiac disease.
Shiitake mushrooms also contain letinans, beta-glucans, selenium, thiamin, niacin, and iron, so as you can see, they’re absolutely bursting with vitamins and minerals.
Making mushroom crisps at home is a fun and healthy snack option. Here's a simple 3-step guide to get you started:
12 ounces of shiitake mushrooms
4-5 tablespoons of olive oil
Salt
Optional: Garlic powder, onion powder, paprika, or any other favorite seasoning
Wash your mushrooms in a large bowl of water. Swirl the water around with your hands, and drain the mushrooms at once. Lay the mushrooms on a double layer of cotton dish towels and pat them dry.
Slice the mushrooms thinly (about 1/8 inch). The thinner the slices, the crispier they'll get.
Place the mushroom slices in a bowl, then drizzle a small amount of olive oil over the mushrooms. You just need enough to lightly coat them.
Sprinkle salt and any other seasonings you like over the mushrooms. Toss them gently to ensure even coating.
Preheat your oven to 400°F (205°C) and place the baking sheet in the preheated oven.
Arrange the mushroom slices in a single layer on a baking sheet lined with parchment paper. Make sure they don’t overlap.
Bake for about 45 minutes, or until the chips are golden brown and crispy. Keep an eye on them to avoid burning.
While mushroom crisps are first and foremost healthy snack alternatives to the starchy potato chips, there are also ways to incorporate them into regular meals.
Add them to soups. Top your pumpkin, broccoli, or even mushroom soup with mushroom chips for added texture and saltiness.
Turn them into a replacement for fried pork skin. Some dishes call for crushed fried pork skin as toppings. Salted mushroom crisps can do the same thing, sans the excess fat.
Mix them with fried rice. Toast your mushroom chips with garlic and fold them in your fried rice for that extra crunch.
Grind them and use as flavoring. If you want the umami of mushrooms, grind the chips to a powder and add them to your recipes.
Mushrooms are very versatile ingredients, and even as crisps, there’s a lot you can do with them. Just make sure to store them in a cool, dry place that isn’t humid to make the most out of their shelf life.
There are a lot of benefits to choosing mushroom crisps over your regular chips. Not only are they delicious, but they’re also gluten-free snacks that are low in calories. Everyone can enjoy them and, when stored right, they can last a long time. Let’s close this off with a summary of the reasons why you should add mushroom crisps to your grocery list:
Mushroom crisps are good for your overall wellness. Mushroom crisps have a lot of vitamins and minerals and don’t contain starch, making them a great alternative for diabetics.
Mushroom crisps are not oily. As mushroom chips are often baked, they don’t retain oil as much as fried potatoes do. Definitely the healthier option!
Mushroom crisps are vegetarian and often vegan.Depending on the flavoring of your mushroom crisps of choice, you won’t need to worry about the use of meat or meat-derived products.
Mushroom crisps can be made at home. If you have an oven and free time, you can actually try baking your own mushroom crisps. Don’t forget to slice them thinly for maximum crunch!
Mushroom crisps are flavorful. Mushrooms in themselves have a lot ofumami, so much so that a bit of salt and pepper can go a long way. Don’t be afraid to discover new flavorings, though!
Ever since they were invented, Mushroom crisps have become a must-have in any home. Get your regular supply of these healthy snacks from The Daily Good and enjoy shiitake mushroom crisps without the work in our three best-selling flavors: Original, Mexican Chili, and Wasabi.
