Have you seen Blue Oyster Mushrooms at the store or farmers market? Have you felt intimidated by them not knowing how to cook with them or use them in recipes? I’ve been there!
I had my first encounter with Oyster Mushrooms Summer 2021. I first tried Blue Oyster Mushrooms simply sautéed in butter with salt. After that, I was hooked and, I continued to pursue all the culinary variations these beautiful fungi can adapt to.
So, if you are wondering, “What can I do with Oyster Mushrooms”, this article is for you. No longer will you feel intimidated by these fantastic fungi.
Let’s review some information about oyster mushrooms, how to clean oyster mushrooms, how to cook with them, and a Blue Oyster Mushroom Recipe.
What are Blue Oyster Mushrooms?
Did you know that oyster mushrooms coined their name because they grow sideways on trees and resemble clusters of oysters? Oyster Mushrooms are fast-fruiting, easy to grow, and rich in nutrients like Vitamin D.
Blue Oyster Mushrooms (Pleurotus ostreatus columinus) are a type of oyster mushroom popular among commercial mushroom growers. Oyster mushrooms are found in many colors including pink, yellow, blue, and grey.
Oyster Mushrooms are meaty in flavor and make a great substitution for meat in many dishes. They may also be described as briny and make a great addition to seafood dishes. The texture is velvety and dense.
How to Clean Oyster Mushrooms
Oyster Mushrooms don’t need much cleaning and prep once you bring them home from the store or farmers market.
Brush off debris with your fingers and a damp towel
You can quickly rinse the mushrooms under cool running water and pat dry but, do not submerge in water.Mushrooms can become waterlogged and lose some of their flavor if water is not used sparingly.
How to cook with Oyster Mushrooms
Below are 3 categories of mushroom recipes you can try. First, the super simple and easy recipes, then recipes that take a bit more time, and finally, a few more complex recipes that are worth the time and prep involved.
15.5oznavy beans1 can - or other white bean of choice
4oz green chilis1 can
6cupsvegetable broth
1cancoconut milk
1tspdried oregano
1tspcumin
1/4tspblack pepper
1rosemary sprig
3tbspcoconut flour
Instructions
Chowder
Add the avocado oil to a medium-high heat soup pot. Sautee onions and garlic for 3 to 5 minutes.
Then add celery and mushrooms. Continue to cook for 3 to 5 minutes. Add the remaining ingredients except the coconut flour.
Coconut Flour Slurry
While the soup is simmering, add 2 to 3 tbsp of coconut flour and 1/2 cup of soup broth in a small bowl. Add this coconut flour slurry back to the soup to thicken.
Continue to cook the chowder on low heat for 30 minutes. Before serving, carefully remove the sprig of rosemary.
Toppings
Serve with desired toppings. Some of my favorites include, avocado slices, jalapeno slices, chopped fresh herbs like cilantro, parsley, or chives, and Coconut or Greek yogurt.
Tired of spending $10 or more on a green smoothie from your local café or juice spot? Same, that is why I make my own Green Smoothies!
Elevate your smoothie game with the power of healthy greens for smoothies, infusing your blends with a burst of flavor, color, and unparalleled nutritional benefits.
I love to use a variety of greens in my green smoothie creations. I have my favorite combinations of flavors however, the beauty about making your own smoothies at home, you can customize them to your flavor preferences!
Why I Make Green Smoothies
I would be lying if I said I had no problem eating enough greens all the time. Green smoothies are a wonderful way to get a quick and easy jolt of nutrition, especially on days when sitting down and taking the time to prep and eat a healthy meal seems unfathomable.
Moreover, I LOVE the taste of green smoothies. I make my green smoothies with the perfect balance of earthy greens, sweet flavors, and a tart, lip-puckering punch.
I’ve always loved vegetable juices. When I was a kid, I would order Virgin Bloody Mary’s when we would go out to breakfast. What can I say, I love my veggies!
11 Healthy Greens For Smoothies
From leafy greens to fresh herbs to other green veggies, healthy greens in smoothies are just one way you can bump up your daily nutrition! Here are my recommendations for healthy “greens” you can add to smoothies. When I think, “What are some healthy greens for smoothies?”, I think of these greens, herbs, and veggies!
Leafy Greens
Spinach or Baby Spinach
Spinach is probably one of the easiest green leafy vegetables to add, Why? Because most grocery stores sell frozen spinach, my preferred way is to add some spinach to a smoothie.
But, if you have some beautiful fresh spinach you picked up from the farmers market or better yet grew in your backyard, fresh spinach is also super delicious.
01. Kale or Baby Kale
Another great option for a healthy green is kale. Kale is a good source of plant-based calcium and Vitamin K. Choose baby kale for more of a mild taste.
02. Lettuce greens (romaine, butter, and green leaf lettuce)
For when you have leftover lettuce you don’t want to go bad or you just have a lot of lettuce in your produce drawer, or if you just like lettuce!
03. Microgreens
Microgreens have a delicate flavor and are often seen as a colorful garnish to dishes like avocado toast, and grain bowls, and served in sandwiches. You can also use up your microgreens in a green smoothie.
I get my microgreens locally from Gorge Greens!
Fresh Herbs
04. Mint
Easy to grow in pots, mint is an excellent green for smoothies and most beverages from refreshing waters to cocktails and mocktails.
05. Parsley
Loaded with Vitamins A, C, and K, parsley is another herb you can add to your green smoothie ingredient repertoire.
06. Basil
Think Strawberry Basil cooler, but in a smoothie. Try the combination of frozen strawberries, a bit of basil, and some coconut milk. Looking for more green? Add some frozen spinach to the mix!
07. Lemon Balm
One of my favorite plants to grow and drink in teas, lemon balm has many medicinal properties.
Known for its delightful lemon aroma, lemon balm may assist in combatting anxiety and enhancing mood while supporting focus and sleep.
Other Veggies and Green Ingredients
08. Celery and Celery Tops
Got celery tops? I enjoy freezing them alongside leftover onion peels and ends to make a delicious vegetable stock. However, you could also use those bits in your green smoothies!
09. Cucumber
Cucumbers might not be a leafy green but hey, most cucumbers are green, right? So, I am including cucumbers on this list.
Plus, cucumbers are my favorite addition to a green smoothie. Cucumbers are mild in flavor and blend beautifully. Additionally, they make for a super hydrating and refreshing smoothie.
10. Matcha Powder
I love adding matcha powder to strawberry smoothies. Using Macha powder was my very first introduction to a green smoothie. I make a copycat Matcha Man smoothie from Smoothie King’s old menu. The combination of strawberries, soy milk, matcha, and dates makes for a delicious breakfast smoothie.
11. Other Greens
Some other leafy green vegetables you could add to your smoothie recipes that I don’t talk about include, beet greens, bok choy, swiss chard, dandelion greens, and collard greens.
Other Ingredients In Green Smoothies
My favorite combination of flavors for a green smoothie recipe is in my Green Juice Smoothie. However, get creative! Explore your tastes for your ultimate green smoothie experience! Try these fruits, veggies, sweeteners, milks, and additional add-ins.
Banana
Mango
Apples or apple cider/juice (Remember, if you don’t like the taste of the apple, you probably won’t like the taste of it in your smoothie)
Pineapple or pineapple juice
Tart Cherries or cherry juice
Citrus and Citrus Juice (lemon, lime, grapefruit, orange)
Shredded Carrots
Shredded beets
Ginger
Dates
Honey or Maple Syrup
Nut butter
Protein Powder
Cacao
Maca Powder
MCT powder (p.s. this also works as a shelf stable coffee creamer!)
Flax Meal
Yogurt or coconut yogurt
Milk (cow milk, nut milk, oat milk, coconut milk)
FAQ (Ask a Dietitian!)
What are the health benefits of green smoothies?
The nutritional advantages of smoothies can vary based on the types of greens and other ingredients incorporated.
Usually, green smoothies will have many vitamins, minerals, fiber, and even protein to add to your daily nutrition needs.
Why add greens to smoothies?
Adding greens to smoothies is a matter of personal preference. Some people consider adding greens for the nutritional benefits, whereas others want a healthy breakfast to kick start the day, or even a healthy snack to keep you going through the after-lunch slump.
I enjoy greens in smoothies for the above reasons and more! I enjoy the hydration greens smoothies provide, and they also add variety to my smoothie-making.
Most of the fruit smoothies I make are creamy. I use milk, banana, Greek yogurt, nut butter, and MCT powder to achieve a creamy consistency. Whereas, when I make smoothies with greens, I keep them light and refreshing using citrus juice, apple juice, or water as my liquid base.
What is the healthiest liquid to put in a smoothie?
Defining what constitutes a “healthy” diet and understanding nutrition revolve around individualized nutrition and health goals. So, in my opinion, as a registered dietitian nutritionist, there is no “healthiest” liquid to put into a smoothie.
However, below I provided a list of “healthy” liquids you might consider adding to your smoothie.
Water
Cows milk
Coconut milk or coconut water
Nut Milk
Oat Milk
100% Fruit and Vegetable Juices
Tea & Coffee
Bottom Line
Hopefully, this article gets you thinking about different ways to add greens to your diet, or even a bit more about nutrition. And, if green smoothies aren’t your thing, that’s okay!
I’ll conclude with this question, just some food for thought;
What are some of your favorite ways to eat some greens!?
Recipes and Articles
If you enjoy smoothies, check out some of my smoothie recipes!
Smoothie bowls have become increasingly popular as a delectable and healthful option for breakfast, a snack, or even a sweet treat. A healthy smoothie bowl is a thick smoothie base served in a bowl with various nutritious toppings and served with a spoon.
What Toppings Can You Put on A Smoothie Bowl?
You can add numerous ingredients and toppings to a smoothie bowl. Check out my top 21 toppings below!
Fresh Fruit
01/21 – Banana Slices
Fresh banana sliced and topped over a refreshing and vibrant smoothie base are an excellent addition to a smoothie bowl.
I personally enjoy my banana with a touch of green before slicing and placing them over my smoothie bowls. However, I prefer my smoothie base, if it includes a banana, for the banana to be very very ripe. I like lots of brown spots!
Choose your banana sweetness. As the banana ripens, the flavors and sweetness develop. As for color, the degree of yellowing can be an indicator of ripeness.
Furthermore, bananas are rich in vitamin C, B6, potassium, fiber, and antioxidants.
02/21 – Berries
Popular berries for smoothie bowls include strawberries, blueberries, raspberries, blackberries, and goji berries (among others). Each berry has its own combination of nutrients making each berry unique.
Berries are often best known for their high antioxidant content. Moreover, berries are also a good source of vitamins, minerals, and fiber. It’s beneficial to include a variety of berries in your diet.
03/21 – Cherries
Cherries can be sweet, tart, or a combination of the two. My favorite cherries are Rainier Cherries. They are a cross between sweet and tart cherries with a golden-yellow skin with a pink blush. Additionally, cherries are a delicious source of nutrition. They are high in antioxidants, vitamin C, and fiber.
Some research suggests cherries aid in exercise recovery by reducing muscle soreness and inflammation. Consuming cherries or cherry juice after exercise may enhance recovery.
Other research suggests cherries can be a natural sleep aid. Data suggests consuming cherries or cherry juice may help improve sleep quality.
04/21 – Peaches
Peaches are sweet, juicy, and tangy. This flavor makes peaches a wonderful addition to your smoothie-making.
Peaches are rich in several essential vitamins and minerals including vitamins C, A, E, and a range of B vitamins. This fruit, along with all other fruits, contain fiber thus supporting healthy digestion and feelings of fullness.
Peaches contain beta-carotene a precursor of vitamin A. Vitamin A is essential for eye health making peaches a great fruit to consume to help maintain good vision.
05/21 – Pears
Hood River, Oregon (my stomping grounds) is known for its pear production. The Hood River Valley is known for its wonderful growing conditions for pears.
What’s more, Pears are high in fiber, vitamins, minerals, and antioxidants, and have a high water content. Hydration is important for overall health and wellness. Eating pears can help replenish fluids and maintain proper hydration levels.
Dates are one of my favorite additions to a smoothie beverage or smoothie bowl base. Moreover, dates make for fantastic toppings for smoothie bowls.
Dates are rich, sweet, and caramel-like in flavor. Some varietals may even have hints of vanilla, nuttiness, or even a citrusy tang. As well, dates contain fiber, micronutrients, antioxidants, and natural plant compounds, along with all those natural sugars.
Dried dates can provide a quick and concentrated source of energy and nutrients making them a wonderful option for individuals engaged in exercise or physical activities and need an energy boost.
07/21 – Raisins
Raisins are dried grapes! They are rich, chewy, sweet, and fruity. My favorite raisins are golden raisins. I use them in a variety of culinary applications both sweet and savory.
Plus, raisins offer several nutritional benefits. They are rich in fiber, antioxidants, and micronutrients.
Also, raisins are especially rich in iron. Iron is important for the production of red blood cells in the body. Adding raisins to the diet can be a beneficial tool for individuals needing to increase their iron intake.
08/21 – Cranberries
Cranberries are probably most known for the sauce often accompanying turkey at Thanksgiving. However, cranberries have a delightful tartness setting them apart from other fruit.
Moreover, cranberries offer a range of nutritional benefits; they are rich in antioxidants, fiber, and micronutrients.
Cranberries have potential urinary tract health benefits. Cranberries contain compounds called proanthocyanidins (PACs). These compounds may help prevent certain bacteria from adhering to the urinary tract walls reducing the risk of urinary tract infections (UTIs).
Pecans are rich, buttery, sweet, and earthy. They are commonly used in desserts such as pies, cookies, and cakes. However, I love this as a smoothie bowl topping.
Pecans offer several health benefits; they have healthy fats, fiber, antioxidants, micronutrients, and protein.
Pecans are among the nuts with the highest content of monounsaturated fats. These fats (such as oleic acid) help lower LDL cholesterol levels when consumed in moderation.
10/21 – Almonds
Almonds are often described as having a mild sweet and nutty taste.
They are high in fiber, protein, healthy fats, and micronutrients like vitamin E. In one ounce serving of almonds, you can receive about 37% of the recommended daily intake (RDI) of vitamin E. Vitamin E is a powerful antioxidant that aids in protecting the body from oxidative damage and supports healthy skin and immune function.
11/21 – Pistachios
The taste of pistachios is described as rich, sweet, savory, buttery, and fruity. They are rich in healthy fats, fiber, protein, and antioxidants.
Additionally, Pistachios are lower in calories compared to many other nuts and are high in plant-based protein providing 6 grams of protein per one-ounce serving.
To enhance the protein quality and ensure you receive a complete range of amino acids (pistachios are an incomplete protein source), consider combining pistachios with other protein sources.
In a smoothie bowl, combine pistachios with seeds such as chia seeds, hemp, or flax seeds, nut butter such as almond butter, or whole grains like toasted quinoa.
12/21 – Coconut
Enjoy coconut in your smoothie bowl toppings repertoire. It is often found in the form of shredded coconut or coconut flakes.
Coconut tastes tropical and is sweet, creamy, nutty, with hints of vanilla. It is high in healthy fats, dietary fiber, antioxidants, and micronutrients. Coconut has various essential minerals including manganese, copper, selenium, and iron.
13/21 – Chia Seeds
Chia seeds are small, black or white seeds that come from the salvia plant and they are packed with nutrition. They have a pretty neutral taste making them excellent for absorbing the flavor of liquids.
Chia seeds are particularly high in fiber providing both soluble and insoluble fibers to support a healthy gut and feelings of fullness.
Besides making for a delicious smoothie bowl topper, chia seeds make excellent chai pudding because they absorb liquid and form a gel-like consistency.
In addition to chai pudding, you can use chia as a thickening agent or as an egg substitute in baking.
14/21 – Flax seed and Flax seed meal
Also known as linseeds, flax seeds are small, brown, or golden seeds that come from the flax plant. The taste is nutty, earthy, and mild. Flax seeds are highly nutritious.
To enhance flax seed’s nutrient availability, I recommend grinding flax seeds or purchasing flax seed meal. This helps to break down the tough outer shell and makes the nutrients more accessible for absorption in the body.
Flax seeds are high in omega-3 fatty acids, fiber, lignans, protein, micronutrients, antioxidants, and phytoestrogens. Furthermore. Flax seeds also make for an eggcellent egg substitute in recipes
15/21 – Hemp Hearts (Hemp Seeds)
Hemp hearts, also known as hemp seeds, taste mild, nutty, earthy, and sweet. They are safe and legal to consume.
Hemp hearts are the edible part of the hemp seed. Important note, hemp hearts do not contain significant amounts of THC, the psychoactive compound found in the cannabis plant.
They have a nutty flavor and can be incorporated into a variety of dishes and have a rich nutritional composition.
Nut and Seed Butter
16/21 – Peanut Butter
Many are familiar with the rich, nutty, and slightly sweet flavor of peanut butter. But did you know, peanut butter contains healthy fats, protein, fiber, and micronutrients?
Peanuts are a good source of niacin (vitamin B3). Niacin is important for energy production, proper nervous system function, and the metabolism of macronutrients.
The combination of healthy fats, protein, and fiber in peanut butter can contribute to feelings of fullness, possibly reducing overall caloric intake.
17/21 – Sunflower Seed Butter
Compared to peanut butter, sunflower butter has a milder flavor. Its flavor is nutty similar to that of sunflower seeds. (well duh!)
Sunflower seeds are a nutrient-dense food and offer various health benefits. Rich in healthy fats, fiber, micronutrients, and protein. Additionally, sunflower seeds are a great source of plant-based protein. They provide 5-6g of protein per one-ounce serving.
Combine sunflower seeds with soy products, like soy milk in the smoothie bowl base, or other seeds like hemp hearts (seeds) or chia seeds to create a complete protein meal or snack.
Other
18/21 – Granola
I often enjoy my smoothie bowl topped with granola. Granola has a pleasant toasty and nutty taste. Crispy crunchy granola makes for a delicious smoothie bowl topping.
Granola often has ingredients such as oats, nuts, seeds, and dried fruit which are all good sources of fiber. Oats are a whole grain cereal thus an excellent source of fiber, supporting a healthy gut and feeling of fullness. One cup of cooked oats contains approximately 4g of fiber.
Do note, while granola can be nutritious it can also be high in calories, added sugars, and fat depending on the brand or preparation method. Portion control is important in avoiding excessive calorie intake for granola can be pretty calorie-dense.
19/21 – Cacao Nibs
Cacao Nibs, the healthier chocolate chips!
While slightly bitter, cocao nibs are intense and rich in flavor. Cacao nibs are small broken-up pieces of cocoa beans. They are the purest form of chocolate with no added sugar, dairy, or fat. Cacao nibs are rich in antioxidants, fiber, and minerals such as iron, magnesium, copper, and manganese.
Additionally, cacao nibs are exceptionally rich in flavonoids. These antioxidants are associated with various health benefits, i.e. reducing inflammation and improving heart health.
20/21 – Cinnamon
Many are familiar with the warm and aromatic flavor of cinnamon. With its sweet woodiness, it is often used in baking.
Moreover, cinnamon is a spice known for its aromatic, and spicy-sweet flavor. Some of the nutritional benefits of cinnamon include anti-inflammatory properties, blood sugar regulation, and potential improvements to heart health.
Research suggests cinnamon could improve heart health by reducing cholesterol and triglycerides. However, more research is needed to fully understand the extent and the mechanisms of these benefits.
21/21 – Crushed-up cookies, brownies, candy!
While crushed-up cookies, brownies, and candy are not the most nutrient-dense addition to a smoothie bowl, it sure is delicious! Furthermore, adding a little sweet treat to your smoothie bowl can still be part of a balanced and healthy diet.
Craving ice- cream? Try a loaded smoothie bowl. With healthy ingredients like fruit, protein, fiber, vitamins, and minerals, a little bit of a cookie, brownie, or crushed candy can be a fun way to eat healthy while enjoying some of your favorite sweet treats!
FAQ – Ask A Dietitian!
How do you decorate a smoothie bowl?
To decorate your smoothie bowl, follow these 4 simple steps.
Pour the base layer: Pick your smoothie base and bowl, make, and pour.
The topping arrangement: Choose your toppings, then arrange them in an aesthetically pleasing way. Consider color, size, and even texture.
Opt for the drizzle: Drizzles and sauces can add another element to the presentation. You could use honey, nut butter, yogurt, kefir, chocolate, caramel, or fruit purees/sauces.
Pick your utensil: I have a favorite smoothie bowl spoon, it’s wooden, small, and super cute. The utensil is the final smoothie bowl decorating decision to create a beautifully presented smoothie bowl.
Are Smoothie Bowls Healthy?
Yes, smoothie bowls are healthy however, depending on your nutritional needs and the add-ins and toppings, calories and added sugar can add up quickly.
When creating a smoothie bowl, consider the balance of nutrients that can keep your smoothie bowl healthy.
Some factors to consider:
Using nutrient-dense ingredients
Monitoring for Added Sugars
Using mindfulness and moderation with toppings
Consider portion size
The bottom line, consider your personal dietary requirements when creating your ideal smoothie bowl. Each person has unique preferences and nutritional needs, so tailor your smoothie bowl to align with your diet and taste.
Smoothie Bowl Versatility: Oh, the Possibilities!
Don’t feel held back by these 20-ish ingredients, you can get creative and come up with your own favorite smoothie bowl recipes and toppings.
Smoothie bowls are incredibly versatile. Check out these 3 other interesting variations below!
Green Smoothie Bowl topped with dried goji berries, and sunflower seed butter.
Strawberry Banana Smoothie Bowl topped with sliced banana and crushed freeze-dried strawberries.
Tropical Smoothie Bowl topped with pineapple tidbits, big hunks of coconut, and crushed brazil nuts.
Recipes You May Enjoy
Check out my most recent smoothie and smoothie bowl recipes!
