April 8, 2024 | by EASTON GILOWSKI
This Avocado Toast recipe takes a gourmet turn by incorporating Eversio Wellness's 6 Mushroom Blend. This blend, featuring Oyster, Chaga, Tremella, Lion’s Mane, Maitake, and Shiitake mushrooms, is a powerhouse of anti-aging and antioxidant health benefits, which we can cleverly integrate into our morning routine.
Nutritional Highlights and Health Benefits of Medicinal Mushrooms
Oyster Mushrooms: These mushrooms are a source of beta-glucans, known for modulating the immune system, potentially lowering the risk of infections and supporting the body’s defence against infectious and cancerous diseases [1,2]. They have also illustrated the potential ability to help manage blood sugar levels, cholesterol, and blood pressure by reducing oxidative stress [3,4,5,6,7].
Chaga Mushrooms: Known for their high ORAC value, Chaga mushrooms are a powerful antioxidant that may protect the DNA and skin from oxidative damage and contribute to skin health and vitality, reducing signs of aging and protecting against various health concerns [8].
Tremella Mushrooms: Often referred to as the "beauty mushroom," Tremella's unique ability to retain water is similar to hyaluronic acid, making it a prized ingredient for maintaining hydrated, plump skin from the inside out. It has high antioxidant properties, and studies have shown it may also positively contribute to immune health, reducing inflammation, wound healing, and slowing aging [9].
Lion's Mane: Lion’s Mane, or the “brain mushroom,” has been found to support brain health, including memory enhancement, reducing brain fog, and supporting brain cell growth and regeneration [10,11].
Maitake & Shiitake Mushrooms: These mushrooms are beneficial for their antioxidant properties and potential to support healthy cholesterol levels and enhance heart health [12]. Their beta-glucans and ergothioneine content play a key role in cardiovascular health management and immune support.
Basil Leaves: Basil’s eugenol and rosmarinic acid content contributes to its anti-inflammatory and antioxidant properties. These compounds can help fight free radicals in the body, reducing the risk of inflammatory diseases and aging.
Hemp Seeds: Rich in gamma-linolenic acid (GLA), a type of omega-6 fatty acid, hemp seeds may help fight inflammation. They also contribute to skin health, reducing symptoms of eczema and other skin disorders.
Garlic: Beyond its cardiovascular benefits, garlic has antimicrobial and antiviral properties, effectively fighting infections.
Walnuts: Walnuts are not just heart-healthy; they're also rich in antioxidants and omega-3 fatty acids, which can combat oxidative stress and inflammation, two processes that underlie many chronic diseases, including cancer and neurodegenerative diseases.
Chickpeas: The fibre in chickpeas helps control blood sugar levels by slowing down carbohydrate absorption. This legume is also a great source of plant-based protein, supporting muscle health and growth.
By incorporating these ingredients into your diet through this Avocado Toast recipe, you're not just enjoying a delicious meal; you're also taking a significant step towards enhancing your physical health, mental well-being, and longevity.
INGREDIENTS
Avocado Toast
Sourdough
Avocado
Pesto
Beet hummus
Fresh dill and cilantro
Sprouts
Sesame seeds
Homemade Pesto
4 cups fresh basil leaves (packed)
1/3 cup roasted pine nuts or walnuts
¼ cup olive oil
½ cup nutritional yeast
3 tbsp hemp seeds
3 garlic cloves
Juice from ½ a lemon
2 tsp sea salt and fresh cracked pepper
2 tsp Eversio Mushroom Blend
Homemade Beet Hummus
1 can chickpeas
1 large cooked beet or 2-3 small ones (to soften your beets, roast for 20-30 min at 425 or boil in water on the stove until soft)
1/3 cup olive oil
¼ cup tahini
¼ cup fresh herbs (I like dill/cilantro/parsley)
4 cloves garlic
Lemon juice
1 tsp cumin, 4 tsp coriander & 2 tsp onion salt
Salt and pepper to taste
2 tsp Eversio 6 Mushroom Blend
DIRECTIONS
1) Prep Your Spreads: Begin with the pesto and beet hummus. Combine all specified ingredients for each spread in a food processor or blender until well-mixed. Adjust seasonings according to taste.
2) Avocado Mix: In a bowl, mash the avocado with 1 tbsp fresh dill and cilantro, then season with salt and pepper to your liking.
3) Toast Assembly: Toast slices of sourdough bread to preference. Spread a generous layer of beet hummus or pesto, followed by the avocado mix. Garnish with additional dill or cilantro, sprouts, and sesame seeds.
References
[1] Jedinak A, Dudhgaonkar S, Wu QL, Simon J, Sliva D. Anti-inflammatory activity of edible oyster mushroom is mediated through the inhibition of NF-κB and AP-1 signaling. Nutr J. 2011 May 16;10:52. doi: 10.1186/1475-2891-10-52. PMID: 21575254; PMCID: PMC3120742.
[2] Tanaka A, Nishimura M, Sato Y, Sato H, Nishihira J. Enhancement of the Th1-phenotype immune system by the intake of Oyster mushroom (Tamogitake) extract in a double-blind, placebo-controlled study. J Tradit Complement Med. 2015 Dec 29;6(4):424-430. doi: 10.1016/j.jtcme.2015.11.004. PMID: 27774430; PMCID: PMC5067930.
[3] Dicks L, Ellinger S. Effect of the Intake of Oyster Mushrooms (Pleurotus ostreatus) on Cardiometabolic Parameters-A Systematic Review of Clinical Trials. Nutrients. 2020 Apr 17;12(4):1134. doi: 10.3390/nu12041134. PMID: 32316680; PMCID: PMC7230384.
[4] Bobek P, Ozdín L, Kuniak L. Effect of oyster mushroom (Pleurotus Ostreatus) and its ethanolic extract in diet on absorption and turnover of cholesterol in hypercholesterolemic rat. Nahrung. 1996 Aug;40(4):222-4. doi: 10.1002/food.19960400413. PMID: 8810086.
[5] Khatun K, Mahtab H, Khanam PA, Sayeed MA, Khan KA. Oyster mushroom reduced blood glucose and cholesterol in diabetic subjects. Mymensingh Med J. 2007 Jan;16(1):94-9. doi: 10.3329/mmj.v16i1.261. PMID: 17344789.
[6] Liang CH, Ho KJ, Huang LY, Tsai CH, Lin SY, Mau JL. Antioxidant properties of fruiting bodies, mycelia, and fermented products of the culinary-medicinal king oyster mushroom, Pleurotus eryngii (higher Basidiomycetes), with high ergothioneine content. Int J Med Mushrooms. 2013;15(3):267-75. doi: 10.1615/intjmedmushr.v15.i3.40. PMID: 23662614.
[7] Pizzino G, Irrera N, Cucinotta M, Pallio G, Mannino F, Arcoraci V, Squadrito F, Altavilla D, Bitto A. Oxidative Stress: Harms and Benefits for Human Health. Oxid Med Cell Longev. 2017;2017:8416763. doi: 10.1155/2017/8416763. Epub 2017 Jul 27. PMID: 28819546; PMCID: PMC5551541.
[8] Pizzino G, Irrera N, Cucinotta M, Pallio G, Mannino F, Arcoraci V, Squadrito F, Altavilla D, Bitto A. Oxidative Stress: Harms and Benefits for Human Health. Oxid Med Cell Longev. 2017;2017:8416763. doi: 10.1155/2017/8416763. Epub 2017 Jul 27. PMID: 28819546; PMCID: PMC5551541.
[9] Ma X, Yang M, He Y, Zhai C, Li C. A review on the production, structure, bioactivities and applications of Tremella polysaccharides. Int J Immunopathol Pharmacol. 2021 Jan-Dec;35:20587384211000541. doi: 10.1177/20587384211000541. PMID: 33858263; PMCID: PMC8172338.
[10] Ratto D, Corana F, Mannucci B, Priori EC, Cobelli F, Roda E, Ferrari B, Occhinegro A, Di Iorio C, De Luca F, Cesaroni V, Girometta C, Bottone MG, Savino E, Kawagishi H, Rossi P. Hericium erinaceus Improves Recognition Memory and Induces Hippocampal and Cerebellar Neurogenesis in Frail Mice during Aging.Nutrients. 2019 Mar 27;11(4):715. doi: 10.3390/nu11040715. PMID: 30934760; PMCID: PMC6521003.
[11] Ryu SH, Hong SM, Khan Z, Lee SK, Vishwanath M, Turk A, Yeon SW, Jo YH, Lee DH, Lee JK, Hwang BY, Jung JK, Kim SY, Lee MK. Neurotrophic isoindolinones from the fruiting bodies of Hericium erinaceus. Bioorg Med Chem Lett. 2021 Jan 1;31:127714. doi: 10.1016/j.bmcl.2020.127714. Epub 2020 Nov 25. PMID: 33246107.
[12] Fu TT, Shen L. Ergothioneine as a Natural Antioxidant Against Oxidative Stress-Related Diseases. Front Pharmacol. 2022 Mar 18;13:850813. doi: 10.3389/fphar.2022.850813. PMID: 35370675; PMCID: PMC8971627.
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