Oatmeal with Fried Mushrooms – a Source of Beneficial Beta-Glucans

Oatmeal with fried mushrooms is an excellent option for breakfast, lunch, or a light dinner for anyone who wants to support heart health and immunity in a tasty and natural way! This dish is rich not only in protein, vitamins, and minerals, but also in beneficial beta-glucans.

Beta-glucans and Their Benefits

Beta-glucans are soluble fibers belonging to the polysaccharide (complex carbohydrate) group. They are naturally found in oats, barley, mushrooms, yeast, and certain types of algae. Beta-glucans have a unique molecular structure, which prevents the body from fully digesting them—but this is exactly what gives them their special health properties. One of the ways to get your daily dose of these beneficial compounds is oatmeal with fried mushrooms. This dish will provide your body with more than the expert-recommended daily intake of beta-glucans.

Oatmeal with Fried Mushrooms – Recipe

This recipe is designed so that one serving provides about 4.25–5.5 g of beta-glucans.
Beta-glucan content in oatmeal with fried mushrooms:

• Oat flakes (80 g): ~4 g
• Shiitake mushrooms (200 g): ~4–6 g
• Button mushrooms (100 g): ~0.5–1 g

Ingredients (2 servings)

For the oatmeal:

• 80 g thick oat flakes
• 300 ml water, milk, or plant-based drink
• A pinch of salt

For the mushroom sauce:

• 200 g shiitake mushrooms (fresh or dried)
• 100 g button mushrooms
• 1 medium onion
• 2 garlic cloves
• 2 tbsp olive oil
• 100 ml cream (dairy or plant-based)
• Fresh parsley
• Salt, pepper, oregano to taste
• 1 tsp soy sauce (optional)

Preparation

Oatmeal:

1. Pour water or plant milk into a pot, add the oat flakes and a pinch of salt.
2. Cook over medium heat, stirring constantly, for 7–10 minutes until the porridge becomes creamy.
3. Remove from heat and let it sit for 2–3 minutes.

Mushroom sauce:

1. Slice the larger mushrooms; smaller ones can be left whole. Dice the onion or slice it (if you prefer larger pieces). Finely chop the garlic.
2. Heat olive oil in a pan and sauté the onion for 3–4 minutes until softened.
3. Add the mushrooms and cook for 8–10 minutes until they soften and the liquid evaporates. They should be cooked over higher heat so they develop a golden color.
4. Add the garlic and cook for another minute.
5. Pour in the cream, season with salt, pepper, oregano, and soy sauce. Stir and heat for 2–3 minutes.
6. Finish by adding fresh parsley.

Serving. Pour the oatmeal into a bowl and generously top it with the mushroom sauce. If desired, garnish with fresh herbs and sprinkle with toasted seeds (sesame or sunflower).