Oyster Mushrooms Lower your LDL Cholesterol and the Coconut Oil Used in this Recipe Raises your HDL Cholesterol.
Here is a luxurious sandwich which that makes use of breadcrumbs from this bread, although you can use breadcrumbs from any of the delicious bread on this site. Save the crusts or dry bread in your freezer then defrost and put through the food processor for easy bread crumbs. To make it even easier, crumble a piece of old bread directly into your freezer bag/container of breadcrumbs. Although if you want to make a quick sandwich, use sautéed oyster mushrooms instead of battered.
Battered mushrooms, versatile for a variety of meals, can be made in a large batch to savor throughout the week. They’re ideal for vegan versions of classic dishes, transforming into a plant-based main, appetizer, taco filling, or salad topping.
Why Frying in Coconut Oil is Healthy but Commercial Fried Foods are Toxic.
The preparation method—frying or baking—alters not just taste but also health impact. Frying, especially in organic expeller-pressed coconut oil, offers a depth of flavor akin to traditional fried chicken. Coconut oil, rich in medium-chain saturated fatty acids, differs from other fats in its metabolic effects. It’s known for potentially increasing healthy HDL cholesterol levels and aiding in blood sugar balance. A balanced blood sugar also helps stave off heart disease and the development of an unhealthy profile of fatty acids.
When choosing fats for cooking, it’s essential to understand the role of fatty acids in our diet. Restaurants, and even many homes typically use canola oil or vegetable oil for frying. These oils are made up of the essential omega-6 class of fatty acids. “Essential” fatty acids, like omega-6, are termed as such because our bodies cannot produce them—we must obtain them through our diet. However, in the typical modern diet, there’s a pronounced imbalance, with an overconsumption of omega-6, which promotes inflammation, and not enough omega-3, which counters it. This disproportionate intake can contribute to a state of chronic inflammation, underscoring the need for a diet that provides a better balance of these essential fats.
Unlike the more inflammatory omega-6 fatty acids, the saturated fats in coconut oil do not contribute to this imbalance. On the contrary, they can play a role in improving our metabolic health. Yet, it’s not only the fat type but also the extraction process that matters. Unlike many commercial oils which undergo chemical processing and high-temperature refining, coconut oil is typically extracted through physical methods. Virgin coconut oil is cold-pressed, preserving its natural nutrients and flavor, while expeller-pressed oils, although sometimes heated, avoid the many chemical solvents and deodorizers used in the production of canola and vegetable oil.
Thus, when making a choice to fry foods at home, the decision of oil is paramount. Cooking with high-quality oils like coconut oil can be part of a healthful diet. However, frequently eating foods fried in restaurants or at home in common vegetable or canola oils, which are often heavily processed and high in omega-6 fatty acids, can lead to health detriments over time.
Maintaining a balanced diet and understanding the need for essential fats—those we must consume for survival—is vital. The medium-chain saturated fats in coconut oil and the right balance of omega-3 to omega-6 can help reduce inflammation, making them preferable choices for a health-conscious kitchen.
Vegan GF Chicken Fried Sandwich
Equipment
- Cast iron skillet
Ingredients
- 2 T Ground flax seed 1/6 c **the ratio is 1 part flax: 3 parts water
- 6 T Filtered water 2/3 c **adjust amount depending on your desired number of mushrooms
- 4 large Oyster Mushrooms *make as many as you want
- Dairy Free Bread Crumbs
- Expeller Pressed Coconut oil or Virgin Coconut Oil or Avocado Oil
Sandwich Ingredients are Flexible
- calabaza squash blossoms
- veganaise
- tomato
- finely chopped collards/spinach/lettuce
Vegan Chick-fil-a Style
- Veganaise
- finely grated carrot
- microgreens
- cultured vegetables or pickles
Instructions
Make Oyster Mushrooms. They can even be made a day or more ahead of time.
- Grind your flax seed at home in a blender once every two weeks or when using. Buying pre-ground flax seed is likely to have the fats oxidized and thus be lacking in the omega-3 fatty acids your body craves.
- Combine 1 part flax:3 parts water. Let the mixture sit for 10 minutes or more to become thick.
- Batter rinsed mushrooms in flax mixture, dip in bread crumbs, then fry in expeller pressed coconut oil or olive oil for 2-4 minutes per a side depending on how hot your skillet is. A cast iron skillet works well for this recipe.
Make Your Sandwich
- Top two slices of fresh or toasted (if more than 2 days hold) Vegan Milk Bread with listed sandwich ingredients, or use a classic combination of tomatoes and lettuce. Finely chopped cruciferous greens like collard greens are also good.
Notes
Science Shows Oyster Mushrooms Combat Heart Disease
Oyster mushrooms, scientifically known as Pleurotus Ostreatus, are rich in several B vitamins crucial for energy metabolism within the mitochondria of every cell. Notably, they are an excellent low-calorie source of Niacin/B1 (27% DV) and Pantothenic Acid/B5 (22% DV). Equally important, P. Ostreatus boasts antioxidants such as ergothionine, gallic acid, naringenin, and chlorogenic acid, which are essential for maintaining health and promoting longevity.
Determining the “healthiest” or “best” mushroom to consume is subjective, as it largely depends on one’s nutritional needs and health objectives. However, the broad availability and affordability of fresh oyster mushrooms, coupled with their superior antioxidant and nutritional profile compared to common white mushrooms, make them a prime choice. Particularly as a substitute for meat or chicken, oyster mushrooms are unparalleled. Their mild flavor, reminiscent of chicken, allows for versatile culinary uses, as demonstrated in the creation of a vegan fried oyster mushroom sandwich. They can be used to top a vegan bowl or on a salad or star as any main ingredient in any meal. This substitution is especially beneficial for meat consumers; the consumption of chicken and other meats has been linked to the oxidation of arteries and LDL cholesterol, which can contribute to heart disease. Oyster mushrooms offer a double benefit by removing the oxidative stress induced by meat consumption and repairing the damage it causes. These mushrooms contain compounds that act as antioxidants on oxidized LDL cholesterol and help reduce total serum triglyceride levels, making them an excellent dietary choice for individuals with heart disease, symptoms of atherosclerosis, or those taking medications like lovastatin. For those aiming to maintain their youth, the heightened antioxidant levels in oyster mushrooms render them a preferable option over button mushrooms.
References
Schneider, I., et al. (2011). “Lipid lowering effects of oyster mushroom (Pleurotus ostreatus) in humans.” Journal of Functional Foods 3(1): 17-24.
Elevated cholesterol and triacylglycerol levels are known risk factors for cardiovascular diseases. A number of animal studies have indicated that the consumption of oyster mushrooms (Pleurotus ostreatus) can positively influence the lipid profile. The present intervention study for the first time investigated the cholesterol lowering properties of an oyster mushroom diet in humans. A total of 20 subjects (9 male, 11 female; 20–34years) were randomized to take either one portion of soup containing 30g dried oyster mushrooms or a tomato soup as a placebo on a daily basis for 21days. Standardized blood concentrations of lipid parameters and oxidized low density lipoprotein were measured at the baseline (t0) and after 21days (t21). Treatment with oyster mushroom soup decreased triacylglycerol concentrations (−0.44mmol/L; p=0.015) and oxidized low density lipoprotein levels (−7.2U/mL; p=0.013) significantly, and showed a significant tendency in lowering total cholesterol values (−0.47mmol/L; p=0.059). No effects on low density lipoprotein and high density lipoprotein levels were found. The beneficial effects of oyster mushroom on blood serum parameters may be attributed to the presence of linoleic acid, ergosterol and ergosta-derivatives which showed notable activity in oxygen radical absorbance capacity and cyclooxygenase inhibition assays in vitro.
