Hi!, I invite you to discover a delicious and healthy alternative, one of the many options offered by the rich pre-Hispanic culinary tradition of Mexico. This dish, in addition to being extremely nutritious, is free of ultra-processed and animal products, which makes it an accessible, simple and healthy option for everyone.
Being composed of natural ingredients, without additives or industrial processing, this dish is a rich source of essential nutrients for the body. It contains high-quality vegetable protein, complex carbohydrates that provide sustained energy, and healthy fats that promote the proper functioning of the body. All this without involving death or harm to another living being, which makes this recipe not only nutritious, but also respectful of the environment and living beings.
An interesting aspect of this dish is the use of mushrooms, an ancestral ingredient in many cultures. When we consume mushrooms, we are ingesting the fruiting body, a part of their reproductive cycle. These organisms, unlike animals, have a cyclical and regenerative life. Mycelium, the underground network that connects mushrooms, continues to grow and develop, meaning that by harvesting mushrooms, we are not ending their existence, but simply taking advantage of a phase of their life cycle. Similar to plants, many parts of mushrooms or vegetables die after fulfilling their natural function, so their consumption does not cause any harm to the body.
In addition, the production and cultivation of mushrooms and vegetables requires much less natural resources than meat production, such as water, energy and space. This means that by choosing plant-based foods, we contribute significantly to reducing our ecological footprint. If these ingredients come from local producers, without plastic packaging or complex industrial processes, we are also promoting fair trade, reducing the use of plastics and supporting the economy of our community. In this way, every food choice becomes an opportunity to be more responsible with our environment and get closer to nature in a conscious and respectful way.
Did you know that mushrooms are fundamental organisms for the ecological balance of our planet? They are essential decomposers of organic matter, allowing them to recycle nutrients in ecosystems. In addition, they establish symbiotic relationships with other living beings: for example, with algae they form lichens, and with tree roots, mycorrhizal fungi that help plants absorb nutrients from the soil. Fungi also play a crucial role in preventing desertification, favoring water retention and soil fertility in arid regions (Sahagún, 2020).
Some fungi have medicinal properties and are used in natural treatments for various health conditions. Others are used for bioremediation of contaminated soils, helping to restore damaged ecosystems. And of course, many fungi are an excellent source of protein, fiber, vitamins (such as B2, B3, B9 and D) and minerals such as calcium, potassium, phosphorus, magnesium, zinc and copper (Cano and Romero, 2016).
Not only are fungi amazing in their natural regeneration capacity, but they also offer great benefits for our health and for the planet. Now, if I've already convinced you of the importance of incorporating mushrooms into your diet, I invite you to prepare this recipe! It's a delicious option, easy to make and, best of all, completely free of ultra-processed and animal products. Below, I'll leave you the ingredients and the steps so you can enjoy this dish full of flavor and benefits.
Ingredients:
- ½ kg of fresh mushrooms (they can be button mushrooms, portobello mushrooms, shiitake mushrooms, or whatever you like best).
- 1 bag of hominy kernels (if you don't have access to hominy, you can use fresh corn and shell the kernels).
- Dried oregano to taste.
- ½ red onion.
- 1 clove of garlic.
- Salt to taste.
To accompany:
- Fresh lettuce.
- Fresh radishes.
- Lemon.
- Refried beans (optional, but highly recommended).
- Chile de árbol powder or salsa macha (see recipe below).
Salsa Macha:
- Chile de árbol and chiltepín.
- Peanuts.
- Sesame seeds.
- Olive oil.
Instructions:
Prepare the corn: In a pot with water, cook the pozole corn kernels (if you use fresh corn, remove the kernels and boil them with a little oregano). Cook for approximately 20-30 minutes or until the kernels are soft.
Cut the mushrooms: While the corn is cooking, cut the mushrooms into thin strips, approximately half a centimeter thick.
Sauté the mushrooms: In a pan, add a little olive oil and sauté the mushrooms until they brown slightly and release their water.
Cook the corn: When the corn is ready, place it in a clean pot. Add the half onion and the chopped garlic clove, then cover with water and let it boil. When it starts to boil, lower the heat, add oregano and salt to taste, and cook for another 10 minutes.
Prepare the accompaniments: Meanwhile, cut the radishes into small cubes and the lettuce into thin strips.
Prepare the macha sauce: Toast or lightly bake the arbol and chiltepín chiles, peanuts, and sesame seeds. Then, in a mortar, mash everything together with a splash of olive oil until you get a thick paste. Set aside.
Assemble the dish: Once the corn and mushrooms are ready, serve the corn with the mushrooms, radishes, lettuce, and macha sauce or chili powder. Serve with baked tostadas and refried beans if you like.
And that's it! This dish is full of flavor, nutritious, and completely free of animal products or ultra-processed foods. I encourage you to share this recipe with your loved ones, to experiment in the kitchen, and to continue exploring the wonders of our ancestral gastronomy. Every small change in our food choices can make a big difference. I'm sure this dish will become one of your favorites!
I hope you enjoy preparing it as much as eating it. Feel free to share your comments and tell me how it turned out. Thank you very much for your interest and for choosing healthier and more environmentally responsible options!
References
Cano-Estrada, A. y Romero-Bautista, L. (2016). Valor económico, nutricional y medicinal de hongos comestibles silvestres. Rev. Chil Nutr, 43 (1); 75-80.
Sahagún, F.L.V. (2020). Aprovechamiento sostenible de hongos comestibles; hacia una seguridad alimentaria. Meio Ambiente (Brasil), 2 (5); 45-55.
