I must admit that I don’t get to cook much with mushrooms in this phase of life thanks to some strong opinions from my kids, but when I get the chance to enjoy a meal of my choice, this immune-boosting mushroom risotto recipe is a favourite. (Especially in winter!)
I’ve adapted it over the years to meet gluten-free and dairy-free requirements for our patients, and I think the latest version is a winner.
Before we jump to the recipe, let’s start with the ingredients and the benefits of each.
Immune-boosting ingredients
Red onions: Rich in anthocyanin, a flavonoid which gives it its rich purple colour and antioxidant and immune-strengthening properties.
Garlic: This herb has a rich history of medicinal use dating back thousands of years. The active ingredient in garlic, allicin, possesses antimicrobial properties that help the body fight off infections. Garlic is also rich in antioxidants, which help to boost the immune system and reduce the severity and duration of cold and flu symptoms.
Shiitake mushrooms: This is one of the most well-researched medicinal mushrooms and is incredibly valuable in supporting immunity. They are rich in phytonutrients and polysaccharides, which stimulate the immune system to clear the body of pathogens.
Teelixr mushroom immunity: This mushroom powder blend is a winter godsend. It includes all the nutrient-rich medical mushrooms of Cordyceps militaris extract, Lion’s Mane extract, Maitake extract, Reishi extract, Shiitake extract, and Turkey Tail extract, which are all outlined for their benefits in our medicinal mushrooms blog.
Fresh thyme: Thyme lifts this dish to the next level. This herb contains compounds like thymol and carvacrol, which have antimicrobial properties, helping to clear respiratory infections. Thyme also supports the clearance of mucus from the airways, which can alleviate coughing and congestion.
Chicken broth: Broth adds a lovely flavour to the soup and is rich in nutrients and minerals to support the body in recovering from illness. You can swap for vegetable stock if needed, but it’s not quite as medicinal as a meat-based broth.
Walnuts: Walnuts are a good source of omega-3 fatty acids and dietary fibre. Research shows that eating walnuts reduces the risk of many diseases. The fibre in walnuts has been shown to significantly increase beneficial Bifidobacteria and Firmicutes bacteria in the large intestines, which produce anti-inflammatory compounds (like butyrate) whilst at the same time reducing harmful Clostridium bacteria. Because, after all, a healthy gut is key to a well-functioning immune system.
Immune-boosting mushroom risotto recipe
Cook time 30 mins
Serves 4-6
Ingredients
4 tablespoons extra-virgin olive oil
100g shiitake mushrooms, chopped – you’ll find these at most Coles supermarkets
100g organic white cup mushrooms, chopped – you’ll find these at most Coles supermarkets
20g dried porcini mushrooms – soak prior for 20 mins in 1 cup warm water. Keep water for use
2 tbs Teelixr mushroom immunity – available online via Coles
1 teaspoon Celtic sea salt, plus more to taste
A pinch of freshly ground black pepper
1 medium red onion, chopped
2 garlic cloves, finely chopped
1 tablespoon fresh thyme leaves
1½ cups uncooked Arborio rice, rinsed
1/4 cup white wine vinegar
4 cups warmed chicken broth
¼ cup Nutritional yeast
Chopped fresh parsley, for garnish
10 walnuts, chopped, for garnish
Instructions
- Heat 2 tablespoons of the olive oil in a Dutch oven or large, deep skillet over medium heat. Add the shiitake, cup mushrooms, soaked porcini, salt, and pepper. Cook, stirring, for 8 minutes, then remove from the pan and set aside in a bowl
- Heat the remaining 2 tablespoons of olive oil in the pan over medium heat. Add the onion and cook for 5–8 minutes, until softened. Stir in the garlic, thyme, and rice, and cook for 1 minute. Add the vinegar and stir for a few minutes until it has cooked down
- Add the chicken broth one cup at a time, stirring constantly and letting each addition absorb before adding the next. With the final cup, stir in two-thirds of the sautéed mushroom mixture and the reserved porcini soaking water
- Continue cooking and stirring regularly until the risotto is creamy (10–15 minutes) and the rice still has a slight al dente bite. Turn off the heat and stir in the nutritional yeast and Teelixr mushroom immunity. Season to taste, cover, and let sit for a few minutes
- Serve topped with the remaining sautéed mushrooms, and garnish with parsley and walnuts
For help with ideas on how to adjust everyday recipes for your dietary needs or how to navigate a therapeutic diet recommended by your practitioner, I’d love to help. You can book coaching sessions with me here.
