<h3>Introducing medicinal mushrooms</h3><p>Before we talk about how to take mushrooms, let’s quickly recap what functional fungi are. <a href="https://erbology.co/us/medicinal-mushrooms-guide/">Medicinal mushrooms</a> are specific varieties of mushroom that offer impressive health benefits to those who consume them. To be clear, none of the fungi we’re talking about here have hallucinatory effects. This isn’t an article about how to take magic mushrooms!</p><p>Practitioners of traditional medicine systems have been harnessing the power of functional mushrooms for generations. And today, scientific research is finding persuasive evidence to back up their wellness-boosting reputation.</p><p>The best part is that it’s easy to incorporate functional fungi into your diet, as this article will show you. But first, it might be useful to discuss how they could benefit your wellbeing in more detail. After all, it’s important to know why you’re using them before you get into how to take mushrooms!</p><p><img src="https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-683x1024.png" alt=""></p><h3>Why take medicinal mushrooms?</h3><p>The simple answer to this question is that functional fungi can be a natural and effective way to support your health. And they do so in several ways.</p><p>First, medicinal mushrooms function as <a href="https://erbology.co/us/adaptogens/">adaptogens</a>. This means they enable the mind and body to cope with stress more effectively. That includes long-term and short-term stress, whether it’s physical or emotional. The idea is that they help you get back to a healthy equilibrium.</p><p>In addition, functional fungi are rich in a type of soluble fiber called <a href="https://erbology.co/us/beta-glucans/">beta-glucans</a>. These potent polysaccharides are bursting with potential health benefits. As prebiotics, they nourish the good bacteria in your gut and work to keep the bad bacteria in check.(1) This is more important than you might think, because the condition of your gut affects everything from immunity to brain health.</p><p>Speaking of immunity, this is another area in which medicinal mushrooms shine. The beta-glucans they contain are able to activate certain types of immune cells, such as macrophages and natural killer cells.(2) This could help you ward off diseases and infections more effectively.</p><p>As if that wasn’t enough, medicinal mushrooms also possess powerful anti-inflammatory and antioxidant properties. This is a key reason to know how to take mushrooms, because both chronic inflammation and oxidative stress can cause damage. Experts have linked them to numerous harmful health conditions, including diabetes, cancer, and heart disease.</p><p>And that’s not the only way that functional fungi may support the health of your heart. Studies suggest beta-glucans also work to improve cholesterol levels, thereby lowering the risk of cardiovascular disease.(3)</p><p>That covers the why, so let’s now turn to the question of how to take mushrooms.</p><p><img src="https://erbology.co/wp-content/uploads/2023/03/5D30716-1024x683.jpg" alt="hungarian mushroom soup ingredients"></p><h3>How to take mushrooms: which functional fungi to choose</h3><p>The first thing to consider when thinking about how to take mushrooms is which type you want to use. While they all share the benefits discussed above, each variety also has its own unique advantages. This is thanks to individual secondary metabolites they contain, like cordycepin in <a href="https://erbology.co/us/shop/organic-cordyceps-mushroom-powder/">cordyceps</a> and erinacine A in <a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/">lion’s mane</a>.</p><p>We have separate articles dedicated to the benefits of each medicinal mushroom we offer, so we recommend checking those out. However, here’s a brief overview of their strengths:</p><ul><li>Agaricus blazei – supports cardiovascular health and protects cells from oxidative stress</li><li>Cordyceps – boosts athletic performance, increases endurance, raises VO2 max, reduces fatigue, and enhances post-exercise recovery</li><li>Lion’s mane – balances mood, supports focus, and enriches cognitive health</li><li>Reishi – supports the immune system, helps you relax, soothes anxiety, and improves the quality and duration of your sleep</li><li>Shiitake – increases energy, strengthens immunity, and enhances cardiovascular health</li><li>Turkey tail – supports a healthy gut microbiota and bolsters the digestive system</li><li>Chaga – fights free radical damage, improves blood sugar levels, and supports skin health</li></ul><p>Remember that you don’t have to stick to just one type of functional fungi. The only caveat is that you shouldn’t exceed the daily recommended dosage overall. So, for example, we recommend taking half a teaspoon of mushroom powder at a time, up to twice a day. It’s up to you if that’s two half-teaspoons of the same powder or different ones.</p><p>Ultimately, only you can decide which is the right medicinal fungus for you. Have a think about which potential benefits you’re most interested in, then pick the mushroom that best suits your needs.</p><p><a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/03/5D30793-1024x683.jpg" alt="how to take mushrooms"></a></p><h3>How to take mushrooms</h3><p>Once you’ve chosen your fungi, it’s time to address the key issue of this article: how to take mushrooms. While it's possible to source and consume fresh mushrooms, this can be tricky. Some species are difficult to get hold of, while others have a tough texture and bitter flavor.</p><p>If you do use fresh fungi, ensure you check the specifics of how long to cook them for. Some, like shiitake, are easy to work with. Others, like reishi, need to be cooked for longer to extract the nutrients.</p><p>Another option for how to take mushrooms is capsules. While these are convenient, it’s not always clear exactly what’s in them. If they don’t disclose the amount of active ingredients they contain, you can’t be sure of their potency. In addition, the capsules themselves often include gelatine or other animal-derived ingredients you may want to avoid. It’s therefore important to scrutinise the information about the capsules you’re considering. That way, you can be confident about what you’re putting into your body.</p><p>Personally, we think the best choice of how to take mushrooms is as a powder. Companies make these by drying the fungi and then finely grinding them. Powder is therefore both a more natural and versatile option than capsules, and an easier method than fresh fungi.</p><p>You can also go for a <a href="https://erbology.co/us/difference-mushrooms-extract-whole-mushroom/">dual extract mushroom powder</a>. These are made by using water and ethanol to draw out certain beneficial compounds, creating a more concentrated product. Both whole powders and extracts have their advantages, and you use them in the same way.</p><p>So, let’s look at how to take mushrooms in powder form. You’ve got plenty of options to choose from!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/when-take-lions-mane/"><strong>When to take lion’s mane￼</strong></a></li><li><a href="https://erbology.co/us/benefits-mushroom-coffee/"><strong>Benefits of mushroom coffee</strong></a></li></ul>

<h2><img src="https://erbology.co/wp-content/uploads/2023/03/5D30727-1024x683.jpg" alt="hungarian mushroom soup recipe"></h2><h3>How to take mushrooms as a powder</h3><p>Powder is a fabulous option for how to take mushrooms because it’s so versatile. This enables you to find the perfect technique to suit your needs and lifestyle. Here are some ideas:</p><p>If you want a traditional method of how to take mushrooms, you might like to try making <a href="https://erbology.co/us/mushroom-tea/">mushroom tea</a>. Simply stir half a teaspoon into hot – but not boiling – water and leave it to steep for a few minutes. The only downside to this is that some people find the taste a little earthy and bitter. However, you can counter that by adding lemon, ginger, agave nectar, and other delicious natural ingredients.</p><p>Alternatively, you could mix mushroom powder into coffee and take your morning cup of joe to the next level. Another of our favorites is to use fungi powder to make a decadent <a href="https://erbology.co/us/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>. These might sound like strange combinations, but both cocoa and coffee complement the astringency of mushroom powder beautifully.</p><p>Perhaps unsurprisingly, functional fungi also work brilliantly in food recipes. The key thing to remember with this option for how to take mushrooms is that hot water draws out the powder’s nutrients. As such, dishes like soups, risottos, and stews are particularly effective choices for getting the most out of mushroom powder.</p><p>The earthy flavor of functional fungi goes well in a wide variety of meals, so feel free to experiment. However, if you want some inspiration, you might like to try our <a href="https://erbology.co/us/recipes/cream-of-broccoli-soup/">cream of broccoli soup with reishi</a> or <a href="https://erbology.co/us/recipes/chocolate-fudge-recipe/">chocolate fudge with cordyceps</a>. Trust us, they’re delicious!</p><p><a href="https://erbology.co/us/shop/organic-reishi-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/07/5D31423-1024x683.jpg" alt="high quality reishi powder"></a></p><h3>How much mushrooms to take</h3><p>For most medicinal mushrooms, there is no standard accepted advice on how much to take. That’s why it’s important to follow the guidelines on the specific product you buy. Some might be more potent than others, which means the physical amount you need to take could vary.</p><p>When it comes to how to take mushrooms from our range, we recommend half a teaspoon of powder up to twice a day. This is a safe amount to consume, and sufficient for you to enjoy the health benefits of your chosen fungi.</p><h3>How long do mushrooms take to work?</h3><p>While functional fungi are quite potent, you shouldn’t expect results overnight. It makes no sense to ask ‘how long does it take mushrooms to kick in’ with these species. Instead, focus on how to take mushrooms consistently. Whichever method you choose, you will probably need to take functional fungi for a few weeks before the benefits appear. So be patient and let them do their thing!</p><p>If you want to get the most out of them, consistency is key when thinking about how to take mushrooms. However, we also recommend using them in cycles. For example, you could take a break for a fortnight after 6-8 weeks of taking functional fungi daily.</p><p>The principal reason for doing so is that these mushrooms are immunomodulatory. That means they can affect the functioning of the immune system, for instance by activating certain types of immune cells. Having a break helps you to avoid over-stimulating your immune system or developing a tolerance to the fungi.</p><h3>How to take mushrooms safely</h3><p>Using them in cycles is only one aspect of how to take mushrooms safely. Another key point to remember is that functional fungi might not be suitable for everyone. More specifically, you should not take them if you are pregnant or breastfeeding. Likewise, you should never give medicinal mushrooms to children. This is because there is currently not enough research to say whether functional fungi are safe for these groups.</p><p>If you have an existing health condition or are on any medication, speak to a doctor before using medicinal mushrooms. The reason for this is that functional fungi may interact with certain types of pharmaceutical drugs. For example, reishi might interfere with immunosuppressants and anticoagulants. Getting medical advice on how to take mushrooms can help you avoid any unwanted side effects.</p><p><img src="https://erbology.co/wp-content/uploads/2023/09/5D31637-1024x683.jpg" alt="curried pumpkin soup ingredients"></p><h3>How to take mushrooms: focus on quality</h3><p>As we mentioned above regarding functional fungi capsules, quality is key when thinking about how to take mushrooms. That’s because it has a direct impact on the results you get from using them. Which is why we always have quality at the forefront of our minds when creating our mushroom powders.</p><p>We work with expert mycologists, who combine 20+ years of experience with the latest research findings to cultivate our fungi. Our team grows our mushrooms on natural and organic substrates, under meticulously controlled conditions in Europe. We specially design these substrates to give the fungi all the nutrients they require. In turn, this means you get the maximum nutritional value from them.</p><p>The only exception to this is our <a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/">chaga</a>. Our growers wild-harvest this fungus in the forests of Finland, where it grows naturally. Whether they’re cultivated on substrates or harvested in the woods, we don’t use any chemicals on our mushrooms.</p><p>Once the fungi are mature, we carefully dry them and grind them into a fine powder. We never add filler ingredients, so what you get is 100% pure mushroom.</p><p>Perhaps the strongest indicator of quality in functional fungi is the level of bioactive compounds they contain. In line with this, we have all our mushrooms checked by an independent and accredited quality checker. We can therefore say with complete confidence that our powders are rich in beta-glucans and key secondary metabolites. In fact, they are among the most potent on the UK market. That’s why we’re proud to offer them as a convenient and effective option for how to take mushrooms!</p><h3>Final thoughts on how to take mushrooms</h3><p>We hope this article has shown you how many great options there are for how to take mushrooms. Whichever you choose, functional fungi are a wonderful way to support your wellbeing – so why not give them a try?</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/benefits-of-reishi-mushroom/"><strong>Benefits of reishi mushroom</strong></a></li><li><a href="https://erbology.co/us/mushroom-tea/"><strong>How to make mushroom tea</strong></a></li></ul>

Introducing medicinal mushroomsBefore we talk about how to take mushrooms, let’s quickly recap what ...

"Adding medicinal mushroom powder to your favourite hot drinks and dishes is a convenient and versatile way to harness the benefits of these fabulous fungi."

How to Take Mushrooms - Erbology

Functional fungi have a wealth of health-supporting properties to offer, but you need to know how to harness them. So in this article, we’re exploring how to take mushrooms to enhance your wellbeing. From traditional tea to decadent mushroom chocolate fudge, there’s an option to suit everyone. Which will you try first?

How to take mushrooms

<h3>What is mushroom coffee?</h3><p>If you’ve never heard of mushroom coffee before, the idea might sound a little strange. After all, we’re used to putting ingredients like chocolate, cinnamon, and agave nectar in our coffee, but not fungi! Yet the concept itself is nothing new.</p><p>Practitioners of traditional medicine have been consuming functional mushrooms in drinks for generations. Meanwhile, in Finland people used chaga mushrooms as a coffee substitute during World War II, when the real thing was in short supply.(1) And thanks to the many benefits of mushroom coffee, it’s now celebrated as a health-boosting beverage around the world.</p><p>So, what exactly is mushroom coffee? You might be visualizing a cross between coffee and mushroom soup, but don’t worry! The drink looks just like a normal cup of joe. The difference is that it’s made with ground medicinal mushrooms in addition to coffee beans.</p><p>Taste-wise, mushroom coffee is similar to regular coffee, but with more of a nutty, earthy flavor. The specifics will vary slightly depending on the type of fungi you use, because each has a unique flavor profile. Different functional fungi also have their own individual strengths when it comes to the potential health benefits of mushroom coffee.</p><p><img src="https://erbology.co/wp-content/uploads/2023/04/AGARICUS_ice-coffee_recipe_4-1024x683.jpg" alt="how to make iced coffee"></p><h3>The health benefits of coffee</h3><p>Before we look at the benefits of mushroom coffee, it’s worth touching on the wellness-enhancing properties of coffee in general. Many of us consume it every morning to tackle fatigue, but coffee does more than prepare you for the day.</p><p>For instance, research links drinking coffee with a lower risk of type 2 diabetes, stroke, and heart disease.(2) The drink may even significantly reduce the chances of developing depression.(3) Coffee’s neuroprotective effects could also lessen the risk of cognitive decline and conditions like dementia.(4)</p><p>Interestingly, coffee might be beneficial for weight management too. This is because it can decrease body fat and enhance gut health.(5)</p><p>So, how could adding mushrooms to your coffee bring even greater health benefits? Let’s take a look.</p><h3>What are the benefits of mushroom coffee?</h3><p>For those unfamiliar with them, <a href="https://erbology.co/us/medicinal-mushrooms/">medicinal mushrooms</a> are specific species of fungi that have health-boosting properties beyond their nutritional value. And it’s because of these benefits that mushroom coffee is soaring in popularity. While each variety of fungi has its own advantages, there are numerous ones that they all share.</p><p>For example, one of the principal benefits of drinking mushroom coffee is the positive influence it can have on immunity. Functional fungi are rich in potent polysaccharides called <a href="https://erbology.co/us/beta-glucans/">beta-glucans</a>. These help to activate certain types of immune cells, including macrophages and natural killer cells.(6)</p><p>In addition, beta-glucans act as a prebiotic.(7) That means they nourish the good bacteria in your gut and enable them to flourish. This further supports immunity because much of the immune system is located in the gut. Moreover, the condition of the gut even affects our brain health. So another of the benefits of mushroom coffee is that it enhances our mental health and cognitive functions.</p><p>Medicinal mushrooms also possess anti-inflammatory properties. This is key because experts have linked chronic inflammation with a host of diseases, from arthritis and diabetes to cancer. On top of this, functional fungi can act as antioxidants. That means they protect your cells against the damage caused by free radicals. Research suggests that such oxidative stress may contribute to several harmful health conditions, as well as ageing.</p><p>Improved cardiovascular health could also be among the many benefits of drinking mushroom coffee. Beta-glucans can work to improve cholesterol levels, which in turn lowers the risk of heart disease.(8)</p><p>That’s a lot of excellent reasons to give mushroom coffee a try!</p><p><img src="https://erbology.co/wp-content/uploads/2023/04/AGARICUS_ice-coffee_ingredients_2-1024x683.jpg" alt="the best iced coffee recipe"></p><h3>The benefits of mushroom coffee for mental health</h3><p>Excitingly, the health benefits of mushroom coffee go beyond our physical wellbeing. The drink may also be good for our mental health.</p><p>As touched on above, one reason for this is the positive effect functional fungi can have on gut health. The gut produces certain neurotransmitters, such as serotonin and gamma-aminobutyric acid (GABA), which influence our emotions.(9) Therefore, keeping it healthy could actually help to boost your mood.</p><p>However, that’s not all. Medicinal mushrooms also function as <a href="https://erbology.co/us/adaptogens/">adaptogens</a>. This means they enable your mind and body to cope with short and long-term stress more effectively. That includes emotional stress as well as physical stress. Both can have very detrimental effects on our wellbeing, making this one of the key benefits of mushroom coffee.</p><p>There are two types of fungi in particular that are advantageous for our mental health: reishi and lion’s mane. Starting with <a href="https://erbology.co/us/shop/organic-reishi-mushroom-powder/">reishi powder</a>, studies have shown that this mushroom could help to relieve feelings of both depression and anxiety.(10) Furthermore, reishi can improve the quality and duration of your sleep.(11) Good sleep is among the most important factors in boosting both our mental and physical wellbeing. As such, this is one of the central benefits of mushroom coffee made with reishi.</p><p>Moving on to <a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/">lion’s mane powder</a>, this fungus also has the potential to reduce feelings of anxiety and depression.(12) It contains bioactive compounds called hericenones and erinacines, which could boost dopamine levels and stimulate the growth of brain cells. Consequently, lion’s mane can additionally protect against memory loss, cognitive decline, and neurodegenerative conditions like Alzheimer’s disease.(13) All of which means lion’s mane is perfect if you want a mushroom coffee that helps to improve your focus.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/mushrooms-gut-health/"><strong>The best mushrooms for gut health￼</strong></a></li><li><a href="https://erbology.co/us/mushrooms-energy/"><strong>Four fantastic mushrooms for energy￼</strong></a></li></ul>

<h2><a href="https://erbology.co/us/shop/organic-agaricus-blazei-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/04/AGARICUS_ice-coffee_inside_3-1024x683.jpg" alt="agaricus blazei benefits"></a></h2><h3>Which mushrooms should I use in coffee?</h3><p>One of the great benefits of mushroom coffee is that you can tailor it to suit your needs by choosing which fungi you make it with. We’ve already discussed the advantages of reishi and lion’s mane, but these are far from the only two options.</p><p>For example, if you’re hoping to bolster your digestive system, <a href="https://erbology.co/us/shop/organic-turkey-tail-mushroom-powder/">turkey tail powder</a> is ideal. Studies show it can increase levels of good bacteria such as <i>Lactobacillus</i>, while simultaneously lowering levels of harmful bacteria.(14) This is thanks to a bioactive component called polysaccharopeptide, or PSP, which exerts a positive influence on the gut microbiome.</p><p>Conversely, those who would like to enhance their endurance and athletic performance should consider <a href="https://erbology.co/us/shop/organic-cordyceps-mushroom-powder/">cordyceps powder</a>. Research suggests the fungi can improve the way the body uses oxygen, plus help to raise your VO2 max.(15) Cordyceps could increase the production of adenosine triphosphate, or ATP, which helps get energy to your muscles. It may also make the body more efficient at clearing lactate from cells, reducing the risk of lactate acidosis.(16)</p><p><a href="https://erbology.co/us/shop/organic-shiitake-mushroom-powder/">Shiitake powder</a> is another good choice if energy is among the benefits of mushroom coffee you’re most interested in. This is because it’s rich in B vitamins, which help make red blood cells and generate energy from food. Meanwhile, <a href="https://erbology.co/us/shop/organic-agaricus-blazei-mushroom-powder/">agaricus blazei powder</a> may work to lower blood pressure and cholesterol levels, enhancing your cardiovascular health.</p><p>Alternatively, you can go back to mushroom coffee’s Finnish roots and make the drink with <a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/">chaga powder</a>. This could help to improve blood sugar levels and might additionally have benefits for skin health. The latter is thanks to chaga’s anti-inflammatory and antioxidant properties, plus its ability to stimulate the production of collagen.</p><p><img src="https://erbology.co/wp-content/uploads/2023/05/ERB_Infographic_PRODUCT_Mumix-1-683x1024.png" alt=""></p><h3>Does mushroom coffee contain caffeine?</h3><p>One of the purported benefits of mushroom coffee is that it has less caffeine than regular coffee. However, this entirely depends on how you make the drink. If you simply add fungi powder to a normal cup of coffee, the caffeine levels are the same. Whereas if you substitute some of the ground coffee for the mushroom powder, the caffeine levels are correspondingly lower.</p><p>It’s worth noting that it is not necessarily a bad thing that mushroom coffee contains <a href="https://erbology.co/us/caffeine-bad-you/">caffeine</a>. Plenty of studies have found the stimulant has beneficial effects. For example, it can improve alertness, reaction time, and memory, plus boost your metabolism.</p><p>However, there are those who find caffeine makes them jittery or reduces the quality of their sleep. If that sounds like you, try using the latter method for making mushroom coffee. Then you’ll be able to avoid these negative side effects.</p><h3>How do you make mushroom coffee?</h3><p>Once you’ve chosen which fungi to use, the next step is to make your mushroom coffee. So, how do we do that? It’s honestly really simple. All you need to do is stir half a teaspoon of mushroom powder into your normal coffee. That’s it!</p><p>The reason this works is that hot water helps to draw out the nutrients within the fungi powder. And you can mix it into black coffee, lattes, mochas, or any other style you prefer. However, what truly enables you to enjoy the benefits of mushroom coffee is the quality of the powder you use.</p><p>That’s why we work with expert mycologists to produce all our functional fungi products. They combine over 20 years of experience with the latest scientific research findings to ensure our powders are top quality.</p><p>We cultivate our mushrooms under meticulously controlled conditions in Europe. Our team grows them on natural and organic substrates specially designed to give them all the nutrients they require. The only exception is our chaga, which we wild harvest in the forests of Finland, where it grows naturally.</p><p>Once they’re mature, we carefully dry the fungi and then grind them into a fine powder. There are no additives or filler ingredients, so what you get is 100% pure mushroom. To minimize our impact on the environment, we ship our powder out to you in environmentally friendly amber glass jars. Please reuse or recycle them once they’re empty!</p><p>We also have all our fungi checked by an independent and accredited quality tester. We can therefore say with confidence that they’re rich in beta-glucans and key secondary metabolites. So, rest assured that you’ll be getting the maximum benefits of mushroom coffee if you make it with our powders!</p><h3>Enjoying the benefits of mushroom coffee safely</h3><p>Experts widely agree that mushroom coffee is perfectly safe to consume. However, if you are pregnant or breastfeeding then it’s best not to take functional fungi – whether in coffee or not. Likewise, you shouldn’t give medicinal mushrooms (or coffee) to children. This is simply because there hasn’t yet been sufficient research to say if functional fungi are safe for these groups.</p><p>In addition, you should consult a doctor before drinking mushroom coffee if you have an existing health condition. The same goes if you are on any medication. The reason for this is that some functional fungi may interact with certain types of pharmaceutical drugs. Getting medical advice will help you avoid any unwanted side effects. And, of course, if you’re allergic to mushrooms then it’s best not to put them in your coffee!</p><p>You also need to ensure that you don’t exceed the recommended daily dosage of medicinal mushrooms. As a guide, we suggest taking half a teaspoon at a time, up to twice a day. So if you drink more than two coffees a day, don’t add fungi powder every time. Putting it in a couple of cups will be enough to get the benefits of mushroom coffee.</p><p>In line with this, it’s preferable to take functional fungi in cycles. That means having a break for a few weeks after 6-8 weeks of using medicinal mushrooms. This is because they can affect the functioning of your immune cells. Giving yourself a break ensures that you won’t build up a tolerance to them or over-stimulate your immune system.</p><h3>Final thoughts on the benefits of mushroom coffee</h3><p>Adding functional fungi to your morning coffee can be a fantastic way to enhance its health-boosting powers. There are plenty of potential benefits of mushroom coffee, enabling you to pick the most appropriate powder for your needs. And you don’t have to stick to just one – feel free to vary the fungi you use day by day. Either way, we’re sure that mushroom coffee will soon go from a strange-sounding concept to one of your favorite drinks!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/mushrooms-anxiety-depression/"><strong>Best mushrooms for anxiety and depression</strong></a></li><li><a href="https://erbology.co/us/agaricus-blazei-benefits-uses-side-effects/"><strong>Agaricus blazei: benefits, uses and side effects￼</strong></a></li></ul>

What is mushroom coffee?If you’ve never heard of mushroom coffee before, the idea might sound a litt ...

“Mushroom coffee has a wealth of potential benefits, from boosting the immune system to supporting brain health.”

The Benefits of Mushroom Coffee - Erbology

Mushroom coffee is currently taking the health world by storm. But what is it? How do you make it? And how can it boost your wellbeing? In this article, we look at the amazing benefits of mushroom coffee and why you should give it a try.

Benefits of mushroom coffee

<h3>What are medicinal mushrooms?</h3><p>Before looking specifically at mushrooms for gut health, let’s begin with a quick introduction for those unfamiliar with <a href="https://erbology.co/us/medicinal-mushrooms/">medicinal mushrooms</a>. Also known as functional fungi, the term refers to mushroom species that have particularly potent health-supporting properties. They’ve long been a staple in traditional medicine systems, and now researchers are finding scientific evidence to verify their efficacy.</p><p>Medicinal mushrooms have many potential benefits for our wellbeing. For example, all functional fungi are rich in polysaccharides called <a href="https://erbology.co/us/beta-glucans/">beta-glucans</a>. These are a type of soluble fiber that can enhance the health of your heart and support your immune system. In addition, each variety of mushroom has its own individual advantages. This is thanks to the unique secondary metabolites they contain.</p><p>As such, the best medicinal mushroom for you will depend on the exact benefits you’re hoping to gain. And today, we’re talking about mushrooms good for gut health and digestion.</p><h3>Why is gut health so important?</h3><p>Unless you’ve suffered with a condition such as IBS, you might not have given your gut much thought. However, its health affects not only your digestion, but your wellbeing as a whole. This is why taking mushrooms for gut health could be so beneficial.</p><p>Your gut microbiome consists of trillions of different microorganisms, some of which are helpful and others that can cause disease. The ‘good’ bacteria play a key role in breaking down food and producing certain vitamins and amino acids.</p><p>But that’s not all. They also affect the functioning of the immune system. This is because much of the immune system is actually located in the gut.(1) The health of your gut can therefore influence how well you fight off infections and disease.</p><p>Interestingly, research suggests that the condition of your gut also affects the health of your brain. The gut is connected to the brain through the nervous system. Furthermore, it produces certain neurotransmitters, such as serotonin and gamma-aminobutyric acid (GABA), which influence our feelings and emotions. All of which means that the gut can alter your mood, mental health, and cognitive functions.(2)</p><p>The good news is that you can have a positive effect on your gut microbiota through your diet. And one way to do this is by consuming functional foods like medicinal mushrooms for gut health. Here’s how they could help.</p><p><img src="https://erbology.co/wp-content/uploads/2023/03/5D30716-1024x683.jpg" alt="hungarian mushroom soup ingredients"></p><h3>Why are medicinal mushrooms good for gut health?</h3><p>One of the principal reasons functional fungi can benefit your gut health is because of their high levels of beta-glucans. These act as a prebiotic, which means they nourish the good bacteria in your gut. We cannot digest the fiber ourselves, but some species of bacteria can – which is how we access the nutrients.</p><p>Studies have found that consuming beta-glucans helps to increase levels of certain beneficial bacteria, such as <i>Lactobacilli</i> and <i>Bifidobacterium</i>.(3) At the same time, it decreases the amount of some harmful bacteria in the gut. Both actions contribute to a flourishing microbiome, making mushrooms good for gut health.</p><p>In addition, functional fungi act as <a href="https://erbology.co/us/adaptogens/">adaptogens</a>. These are plants which enable the mind and body to better cope with physical and emotional stress. Why does this mean we can take mushrooms for gut health? Well, just as the gut can influence the brain, the brain can influence the gut. You might have experienced this yourself if you’ve ever felt butterflies in your stomach when you’re nervous.</p><p>Stress may slow down digestion, trigger gastrointestinal issues like indigestion and constipation, and even lead to conditions such as IBS.(4) As such, anything which eases stress could also have a positive influence on gut health.</p><h3>Which are the best mushrooms for gut health?</h3><p>While all functional fungi can support your digestive system, there are some which are especially beneficial in this regard. So, without further ado, here are four of the best medicinal mushrooms for gut health.</p><p><img src="https://erbology.co/wp-content/uploads/2020/12/ERB_Infographic_PRODUCT_TurkeyTail-683x1024.png" alt=""></p><h3>Turkey tail</h3><p>This pretty fungus is one of the most famous mushrooms for gut health. <a href="https://erbology.co/us/shop/organic-turkey-tail-mushroom-powder/">Turkey tail</a> is naturally rich in a bioactive component called polysaccharopeptide, or PSP. Evidence shows that PSP may have a positive influence on your gut microbiome.</p><p>For example, studies have found that turkey tail extract can increase levels of good bacteria such as <i>Lactobacillus</i> and <i>Bifidobacterium</i>. Moreover, it’s also able to reduce the populations of harmful bacteria like <i>Clostridium</i> and <i>Staphylococcus</i>.(5) This may help to improve digestion and ease gastrointestinal symptoms like diarrhoea.</p><p>PSP and polysaccharide krestin (PSK, another active compound in turkey tail) could additionally strengthen the immune system.(6) This is thanks to their ability to activate certain immune cells and suppress inflammation. That’s a fantastic bonus if you’re taking turkey tail mushrooms for gut health, because inflammation can also cause gastrointestinal issues.</p><h3>Lion’s mane</h3><p>We usually think of <a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/">lion’s mane</a> as a functional food for brain health, but it’s great for the gut too. For instance, studies have found that extracts from this striking fungus can inhibit the growth of the bacteria<i> H. pylori</i>. In turn, this may protect the stomach lining from damage and lower the risk of stomach ulcers.(7)</p><p>And that’s not the only reason why lion’s mane is one of the best mushrooms for gut health. Research also shows that the fungus could be useful in treating inflammatory bowel diseases like Crohn’s disease and ulcerative colitis.(8) This is thanks to its anti-inflammatory properties, ability to support the immune system, and positive effect on the gut microbiome.</p><p>Moreover, lion’s mane could have a beneficial impact on the gut through its capacity to alleviate anxiety and balance your mood. That’s because, like stress, anxiety can both cause and exacerbate gastrointestinal problems.</p><p><a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/02/5D30185-1024x683.jpg" alt="chaga mushroom benefits"></a></p><h3>Chaga</h3><p>Chaga may not be as visually attractive as the other fungi on this list, but don’t let that fool you! It’s still among the top mushrooms for gut health.</p><p>Research indicates that chaga can alter the levels of different bacteria in the gut, leading to a healthier microbiome. Studies on mice suggest the fungi could therefore be helpful in treating conditions such as pancreatitis and ulcerative colitis.(9) This is also thanks to chaga’s potent antioxidant properties, which defend cells in the gut (and elsewhere) against oxidative stress.</p><p>In addition, <a href="https://erbology.co/us/shop/wild-chaga-mushroom-powder/">chaga </a>is a powerful anti-inflammatory.(10) That means it could work to decrease inflammation in the gut, reducing the risk of inflammatory bowel diseases.</p><h3>Reishi</h3><p>Last but not least, reishi rounds off our list of the best mushrooms for gut health. Like other fungi we've mentioned, <a href="https://erbology.co/us/shop/organic-reishi-mushroom-powder/">reishi</a> can increase the levels of beneficial bacteria such as <i>roseburia</i> in your microbiome.(11) This is because of the many potent polysaccharides it contains. Mouse studies suggest the fungi could help to treat obesity and improve insulin resistance through its effect on gut bacteria.(12)</p><p>Moreover, reishi is able to ease symptoms of anxiety and depression, plus enhance the quality and duration of your sleep.(13) As you know, insomnia and mental health conditions can have a detrimental impact on the digestive system. So that’s another excellent reason to take reishi mushrooms for gut health!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/medicinal-mushrooms-guide/"><strong>The Erbology guide to medicinal mushrooms</strong></a></li><li><a href="https://erbology.co/us/mushroom-tea/"><strong>How to make mushroom tea</strong></a></li></ul>

<h2><img src="https://erbology.co/wp-content/uploads/2023/03/5D30727-1024x683.jpg" alt="hungarian mushroom soup recipe"></h2><h3>How to take medicinal mushrooms for gut health</h3><p>Having decided which mushrooms for gut health to use, the next thing to consider is how to take them. There are several options available, but we think the most convenient methods involve using powder rather than fresh fungi.</p><p>For example, stir half a teaspoon of mushroom powder into your favorite hot drink for a delicious, gut-supporting beverage. The earthy, bitter flavor pairs perfectly with coffee, or you can whip up a traditional <a href="https://erbology.co/us/mushroom-tea/">mushroom tea</a>. To make the latter, simply mix your fungi powder in hot – but not boiling – water. Adding natural flavorings such as ginger, lemon, and agave nectar masks the mushroom’s astringency and makes the drink extra tasty!</p><p>Fancy taking your mushrooms for gut health in a more decadent fashion? We highly recommend <a href="https://erbology.co/us/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a> as a wonderfully indulgent and relaxing way to consume your functional fungi.</p><p>As well as drinks, you can also add fungi powder to food. Bear in mind that hot water helps to draw out the nutrients in the powder. Therefore, dishes like stews, soups, and risottos are ideal for getting the best results when taking mushrooms for gut health. Need some inspiration? Try our <a href="https://erbology.co/us/recipes/roasted-pumpkin-soup-recipe/">roasted pumpkin soup with turkey tail</a>, or <a href="https://erbology.co/us/recipes/vegan-mushroom-risotto/">fennel risotto with reishi</a>.</p><p>Mushroom powders are really easy to cook with, so have some fun experimenting in the kitchen with them! It’s a great way to put a health-boosting twist on your favorite recipes.</p><p><a href="https://erbology.co/us/shop/organic-turkey-tail-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2022/12/5D32339-1024x683.jpg" alt="Turkey tail benefits"></a></p><h3>Using mushrooms for gut health: safety considerations</h3><p>Experts widely agree that all the mushrooms for gut health we’ve talked about here are safe for human consumption. Having said that, they are quite potent – so there are a few safety points to think about when taking them.</p><p>First, functional fungi are not suitable for everyone. Specifically:</p><ul><li>Children should not take medicinal mushrooms, nor should women who are pregnant or breastfeeding. This is just because there hasn't yet been enough research into their safety for these groups.</li><li>If you are on medication or have an existing health condition, speak to a doctor before taking functional fungi. Some mushrooms can interact with certain types of drugs, and getting professional advice will help you avoid unwanted side effects.</li></ul><p>Second, you should always follow the instructions for your chosen medicinal mushroom product carefully. With our powders, we recommend:</p><ul><li>Using half a teaspoon at a time, up to twice a day. Yup, that’s all you need to get results!</li><li>Taking functional fungi in cycles. This means having a break for a few weeks after 6-8 weeks of use. The reason for this is that medicinal mushrooms activate certain types of immune cells. Pausing your usage ensures that you don’t over-stimulate your immune system or build up a tolerance to the fungi.</li></ul><p>Finally, to get the best results from using mushrooms for gut health, you need to pick a high-quality powder. Here’s what to look for.</p><p><a href="https://erbology.co/us/shop/organic-lions-mane-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/03/5D30793-1024x683.jpg" alt="how to take mushrooms"></a></p><h3>How to choose top quality mushrooms for gut health</h3><p>It’s not always easy to judge the standard of functional fungi. Much of it comes down to how a company cultivates them, as well as how they make the final product.</p><p>For example, try to find producers who grow their mushrooms on natural and organic substrates. We specifically design ours to give the fungi all the nutrients they require – and offer you the maximum nutritional value. Meanwhile, our team wild-harvests our chaga in the forests of Finland, where it grows naturally.</p><p>In addition, it’s best to choose powders which are free from fillers, additives, and other unnecessary ingredients. With our products, what you get is 100% pure mushroom.</p><p>One way to tell which functional fungi are of high quality is to check their levels of bioactive compounds. That includes beta-glucans, plus key secondary metabolites. If a company doesn’t disclose these, it might be a red flag!</p><p>We have all our medicinal mushrooms checked by an independent and accredited tester, and share the results with you. For example, our whole lion’s mane powder contains over 32% beta-glucans and 1.5mg of erinacine A per 1g serving. That makes it the UK’s most potent product.</p><p>Our expert mycologists combine 20+ years of experience with the most up-to-date scientific research to ensure our standards remain high. They cultivate our fungi in small batches, under meticulously controlled conditions in Europe. All of which means we’re proud of our mushrooms for gut health, and trust you’ll achieve great results from them.</p><p><img src="https://erbology.co/wp-content/uploads/2022/10/ERB_Infographic_PREBIOTICS-683x1024.jpg" alt="prebiotics"></p><h3>Other ways to boost the health of your gut</h3><p>Taking mushrooms for gut health can be a brilliant way to support your digestive system and overall wellbeing. To maximize your gains, we recommend combining their use with some other effective tactics for <a href="https://erbology.co/us/improve-gut-health/">improving gut health</a>. These include:</p><ul><li>Eating a nutritious diet that incorporates a wide variety of foods. This helps you to develop a diverse gut microbiome, which is linked with greater health benefits. Fruits, vegetables, legumes, beans, and whole grains are especially valuable for your gut.</li><li>Adding fermented foods to your diet, such as kimchi, tempeh, kombucha, and sauerkraut. These are rich in good bacteria like <i>lactobacilli</i>.</li><li>Trying to reduce your stress levels. The link between the brain and gut goes both ways, and stress can exacerbate conditions such as <a href="https://erbology.co/us/irritable-bowel-syndrome/">IBS</a>.</li><li>Staying active. Exercise helps the digestive system to work more efficiently, and could also increase the diversity of your gut microbiome.</li><li>Tucking into foods rich in polyphenols, such as dark chocolate, green tea, and blueberries. These may increase the number of good bacteria in your gut.</li><li>Making sleep one of your priorities. A lack of shuteye could reduce the diversity of the gut microbiome.</li><li>Taking care of your teeth. Bacteria from your mouth can move to your stomach and cause health problems in the gut. So don’t forget to floss!</li></ul><h3>Related reading</h3><ul><li><a href="https://erbology.co/us/chaga-mushroom-benefits/"><strong>Chaga mushroom benefits</strong></a></li><li><a href="https://erbology.co/us/health-benefits-lions-mane-mushroom/"><strong>Health benefits of lion’s mane mushroom</strong></a></li></ul>

What are medicinal mushrooms?Before looking specifically at mushrooms for gut health, let’s begin wi ...

“Medicinal mushrooms act as a prebiotic, nourishing the good bacteria in your gut and helping them to flourish.”

Best Mushrooms for Gut Health - Erbology

Functional fungi offer us a wealth of potential benefits. And one of the most important of these is their influence on the condition of your gut. The gut microbiome affects everything from immunity to mental wellbeing, so taking good care of it is crucial. In this article, we discuss the best mushrooms for gut health, plus delicious ways to incorporate them into your diet.

The best mushrooms for gut health

<h3>#EatBetterTogether</h3><p>The world looks a little different these days, but we are all in this together. For us, food and wholesome living is the best symbol of sharing and love.</p><p>We might not be cooking and eating with others in the usual way, but that doesn't mean we can't cook up a storm to nourish ourselves and our loved ones. So, whether you're crafting new recipes for your household, or hosting dinner parties on Zoom, let food and creating wonderful dishes support you through this difficult moment.</p><p>We can come out better and stronger. The world can come out better and stronger. Nourishing ourselves and the world with whole foods is essential now more than ever, so let's commit to #EatBetterTogether and take care of ourselves through our cooking.</p>

<h3>The Erbology Challenge</h3><p>We would love to know the plant-based healthy lockdown recipes you are dreaming up and creating at home.</p><ol><li>Show us a picture or video of your dish. No meat or dairy please!</li><li>Show us yourself / your profile image or video.</li><li>Write down your original recipe and a note about how this dish is helping you through lockdown and why it makes you feel good.</li><li>Submit to <strong>hello@erbology.co</strong>.</li></ol><p>Every week, we choose a recipe to share in our Editorial and on our social media channels. The recipe creator will get a free box of our <a href="https://erbology.co/us/product-category/personalized/"><strong>Erbology Personal Crackers</strong></a>.</p><p>By submitting your content to us you agree to share it on the Erbology website, social media, and newsletter.</p><p><i>Image courtesy of Cee Fee Dunn </i><a href="https://www.instagram.com/naturalborncavewoman/?hl=en"><i>@naturalborncavewoman</i></a></p><h3>Here are a few of our community's recipes to inspire you!</h3><h3>Suze's chocolate-coated caramels with sea buckthorn recipe</h3><p><strong>Name:</strong> Suze<br><strong>From: </strong>London<br><strong>Occupation:</strong> Chef and Founder of Gourmet Glow<br><strong>Erbology customer</strong> since 2015</p><p><strong>Instagram:</strong> <a href="https://www.instagram.com/gourmetglow/">@gourmetglow</a></p><p><img src="https://erbology.health/storage/images/2020/04/Suze-Profile-Picture-250x300.jpg"></p><p>Suze is a private chef and the founder of Gourmet Glow. She is currently working on publishing ebooks of her recipes. For the Erbology challenge, Suze is making a delicious dessert. Discover her tempered chocolate shells encasing a rich chocolate caramel, spiked with the sharp tang of sea buckthorn.</p><h3>Ingredients</h3><p><strong>Shells</strong></p><ul><li>300g milk/ dark chocolate, chopped</li><li>100g white chocolate, chopped</li></ul><p><strong>Caramel</strong></p><ul><li>300g milk/ dark chocolate, chopped</li><li>200g caster sugar</li><li>50g butter</li><li>300ml double cream</li><li>1 tbsp sea buckthorn powder</li><li>Dried sea buckthorn berries, a few (optional)</li></ul><h3>Method</h3><ol><li>Melt white chocolate in a bain-marie and use to flick over chocolate moulds of your choice. Pop into the fridge to set while you get on with the next stage</li><li>In another bowl, melt the milk or dark chocolate for the shells. Pour this all over the white chocolate pattern and tip out the excess into a bowl for later, leaving a shell coating (I tempered my chocolate for a glossy finish but this is optional)</li><li>Leave these to set while you make the filling</li><li>Put the sugar and 3 tbsp water in a pan and stir to dissolve, being careful not to get any sugar crystals on the sides, if you do, brush with a wet pastry brush. Heat gently until all the sugar has dissolved then increase the heat</li><li>Bubble without stirring until the caramel is the colour of a rusty penny. Add the butter and cream, stand back as it will bubble and spit. Reduce the heat to low and stir. The caramel will harden but it will become glossy</li><li>Remove from the heat and stir in the chocolate to melt. Once melted, stir in the sea buckthorn powder and set aside to cool a little</li><li>Once cooled for about 20 minutes, pop dried sea buckthorn berry in the base of each shell. Pipe or spoon in the caramel and smooth over</li><li>Re-melt the reserved chocolate for the shells and smooth over the top of the caramel to encase it</li><li>Set the chocolates aside somewhere cool to set overnight (preferably not the fridge as the chocolate will bloom)</li><li>Turn out and enjoy!</li></ol><p><img src="https://erbology.health/storage/images/2020/04/Suze-Sea-Buckthorn-Chocolate-Caramels-300x210.jpg"></p><h3>Ana's garlicky green beans with chilli, leeks and lemon zest recipe</h3><p><strong>Name:</strong> Ana<br><strong>From: </strong>Romania<br><strong>Occupation:</strong> Certified Plant-based Chef<br><strong>Erbology customer</strong> since 2016</p><p><strong>Instagram: </strong><a href="https://www.instagram.com/herbs_and_roots/"><strong>@</strong>herbs_and_roots</a></p><p><img src="https://erbology.health/storage/images/2020/04/ana-rusu-2-300x200.jpg"></p><p>Ana is a certified plant-based chef who loves food styling and photography. She created this comforting dish of flavourful greens, which can be eaten as a side or a main meal. Ana likes to add a generous portion of quinoa or brown rice if she feels like something more substantial.</p><p>This garlicky green bean recipe is one of her favourite lunches, especially in spring when the farmer's market is full of tender and crisp green beans. "It's so satisfying and nourishing," she says, "and the 'cheese' flavour goes perfectly in this dish!"</p><h3>Ingredients</h3><ul><li>2 1/2 cups frozen or fresh green beans, washed and trimmed</li><li>1/2 shallot, sliced</li><li>1 tbsp olive oil</li><li>2-3 minced garlic cloves</li><li>1 tbsp sliced leeks</li><li>salt, pepper and chilli flakes</li><li>1-2 tbsp fresh lemon juice</li><li>lemon zest from 1 lemon</li><li>*2 tbsp vegan grated cheese or you can substitute with 1 tbsp nutritional yeast</li></ul><h3>Method</h3><ol><li>Heat olive oil in a skillet over medium heat. Add shallot and cook until soft.</li><li>Add green beans, salt and chilli and cook until desired tenderness is reached, 10 to 15 minutes.</li><li>When ready, add the minced garlic, lemon juice and lemon zest and give it a good stir.</li><li>Add freshly ground black pepper and sprinkle with vegan grated cheese or nutritional yeast and thinly sliced leeks.</li></ol><p>Tips: you can customise this recipe by adding spices like turmeric or smoked paprika as well as tahini or any fresh herbs you like.</p><p><img src="https://erbology.health/storage/images/2020/04/Ana-Erbology-Challenge-300x200.jpg"></p><h3>Hannah's grilled pineapple, samphire, nasturtium and sea buckthorn starter recipe</h3><p><strong>Name:</strong> Hannah<br><strong>From: </strong>London<br><strong>Occupation:</strong> Nutrition and Naturopathy Student<br><strong>Erbology customer</strong> since 2020</p><p><strong>Instagram: </strong><a href="https://www.instagram.com/root_to_stem/"><strong>@</strong></a>root_to_stem</p><p><img src="https://erbology.co/us/us/wp-content/uploads/sites/4/2020/05/IMG_5068.jpg"></p><p>Hannah is a nutrition and naturopathy student. She has created a delicious and healthy starter for the Erbology Community.</p><p>She says, “Making this dish was a little bit of an escape for me. Spending time in my garden, looking at the ingredients available and then tasting and putting it all together allowed me to find some time for myself in my busy family environment.</p><p>"You don’t need to have a sprawling garden to appreciate homegrown edibles, even a few small pots on a windowsill provide delicious offerings. I love the peppery taste of my nasturtiums alongside the sweetness of pineapple, the tang of the <a href="https://erbology.co/us/shop/organic-sea-buckthorn-powder/">Erbology sea buckthorn</a> and the saltiness of the samphire. It’s packed full of vitamins, minerals, healthy fats and health-supporting antioxidants. Sea buckthorn and nasturtiums are also high in lutein and zeaxanthin, which are important for eye health".</p><h3>Ingredients</h3><ul><li>3-4 slices of pineapple</li><li>5-6 young nasturtium leaves</li><li>samphire</li><li>edible flowers</li><li>1 tbsp of raw sea buckthorn powder</li><li>3-4 basil leaves (optional)</li></ul><h3>Method</h3><ol><li>Grill or fry 3-4 thinly cut slices of pineapple about 3 inches long and 1.5 inches wide for 2-3 minutes per side.</li><li>Lightly cook the samphire for 2 minutes.</li><li>Plate them up and scatter 5-6 young nasturtium leaves and 1-2 flowers with petals pulled apart.</li><li>Add 3-4 basil leaves (optional) and sprinkle with 1tbsp of raw sea buckthorn powder.</li><li>Drizzle with oil of your choice and enjoy!</li></ol><p><img src="https://erbology.co/us/us/wp-content/uploads/sites/4/2020/05/31185601-F3AA-4816-874E-902000ABEB3D-1024x1019.jpg"></p><h3>Marilyn's Asian-style quinoa salad recipe</h3><p><strong>Name:</strong> Marilyn Martinez<br><strong>From:</strong> Peru<br><strong>Occupation:</strong> Circular Economy Professional<br><strong>Erbology customer</strong> since 2016</p><p><strong>Instagram: </strong><a href="https://www.instagram.com/marilyn.mtz/?hl=en">@marilyn.mtz</a></p><p><img src="https://erbology.health/storage/images/2020/04/unnamed-809x1024.jpg"></p><p>Marilyn works in the circular economy. She largely follows a plant based diet and since the lockdown has been creating easy to make meals with seasonal ingredients.</p><p>Being Peruvian, quinoa and avocado are Marilyn's ‘go-to’s. Her quinoa salad can be served as a healthy and nourishing main dish or a side.</p><p>The recipe is plant-based, high in protein and contains no gluten, nuts or dairy. Plus, it is very refreshing, easy to make, stores well and can be made very speedily if you cook the edamame beans and quinoa in advance. If you're not following a vegan diet, this dish makes a lovely accompaniment to salmon.</p><h3>Ingredients</h3><p><strong>Salad</strong></p><ul><li>1 cup of cooked quinoa</li><li>Half a cucumber</li><li>1 mango</li><li>1 avocado</li><li>3/4 cup of edamame beans</li><li>2 pak choi</li><li>Sesame seeds *optional</li></ul><p><strong>Dressing</strong></p><ul><li>2 cloves of garlic, crushed</li><li>1 inch of ginger, minced</li><li>juice of 1 lemon</li><li>2 tbs of tamari (or soy sauce)</li><li>1 tbs of sesame oil</li><li>Salt &amp; pepper to taste</li></ul><h3>Method</h3><p><strong>To cook the quinoa</strong></p><ol><li>Pre-soak the quinoa in water for 6-8 hours. I leave it overnight in a bowl.</li><li>Then, rinse well and put in a pan. The ratio is 1 part quinoa, 2 parts water. So for instance, 1 cup of quinoa and 2 of water. Bring to boil until all the water is absorbed. Optional: Add a tablespoon of apple cider vinegar at the end.</li><li>You can keep this in an air tight container in the fridge (lasts about a week). It's also suitable for freezing.</li></ol><p><strong>To cook the salad</strong></p><ol><li>First wash, rinse and place the leaves of the pak choi in a baking dish.</li><li>Sprinkle with sesame seeds and a splash of tamari (or soy sauce) and sesame oil.</li><li>Bake the pak choi for 20 minutes at 180C.</li><li>In the meantime, boil the edamame beans until they float. Takes about 5-10 mins.</li><li>Chop the cucumber, avocado and mango. Mix with the cooked quinoa.</li><li>Add the cooked edamame beans.</li><li>Mix all of the dressing ingredients and add to the salad.</li><li>Serve with the pak choi. Should be nice and crispy!</li></ol><blockquote><p><img src="https://erbology.health/storage/images/2020/04/marilynmartinez-1024x1024.jpg"></p></blockquote>

#EatBetterTogetherThe world looks a little different these days, but we are all in this together. Fo ...

We can come out better and stronger. #EatBetterTogether #Erbology

The Erbology Challenge: Healthy Lockdown Recipes

#EatBetterTogether

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Organic Dried Sea Buckthorn Berries

Organic Sea Buckthorn Powder

Organic Dried Sea Buckthorn Berries

Organic Sea Buckthorn Powder

How to take mushrooms

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The best mushrooms for gut health