Jul 16, 2013

Mushroom Matar Sauté


Have you had your mushrooms today? You know what Dr. Fuhrman says? “Eat lots of mushrooms, all the time.”  That’s because of the many health benefits that they impart. The statistics are ASTOUNDING. And I don’t use that word lightly. Mushrooms block tumor growth and have anti-estrogenic activity.

Here is a staggering fact for you: Eating just ONE mushroom per day can reduce a woman’s risk of breast cancer by 60-70%[1][2][3]. Yes, you read that right. If there were a drug on the market that could make that claim do you think that the pharmaceutical companies would be selling it by the truckload? I think so, too. And you don’t have to buy a fancy kind of mushroom either. Plain white button mushrooms are just as good as expensive gourmet varieties when it comes to cancer protection. So, eat your shrooms and stay healthy!

This recipe uses some Indian spices. As I’ve mentioned previously, the best Indian spices I have found are Ajika brand. For this dish I used their Himalyan Herbal Spice Blend but you can also use separate spices which I will list in the ingredients below. This is such a quick and easy dish to prepare… I needed something fast and this was perfect. You can always include some brown rice to make it more of a meal. Enjoy!

Healthy trails,

  • Zhang M, Huang J, Xie X, et al: Dietary intakes of mushrooms and green tea combine to reduce the risk of breast cancer in Chinese women. Int J Cancer 2009;124:1404-1408. 
  • Shin A, Kim J, Lim SY, et al: Dietary mushroom intake and the risk of breast cancer based on hormone receptor status. Nutr Cancer 2010;62:476-483. 
  • Hong SA, Kim K, Nam SJ, et al: A case-control study on the dietary intake of mushrooms and breast cancer risk among Korean women. Int J Cancer 2008;122:919-923. 


Mushroom Matar Saute

A light and nutritious Indian side dish!


  • 8 large white mushrooms, sliced
  • 1 large sweet onion, sliced
  • 1 cup frozen sweet peas (matar)
  • 1 tsp tamarind paste
  • 2 TBS Himalayan Herbal Spice Blend OR 1 tsp turmeric, 2 tsp coriander powder, 1 tsp curry powder, 1 tsp fennel seeds, 1 tsp powdered ginger.
  • 2 tsp tamari or other low sodium soy sauce
  • ¼ cup fresh cilantro, chopped plus a few sprigs for garnish


  1. Water sauté the onion until translucent.
  2. Add the spices, tamari, tamarind paste and mushrooms and sauté until the mushrooms are cooked (about 10 minutes).
  3. Stir in the peas last and cook a bit longer until they are thawed and warm, but still bright green.
  4. Add the chopped cilantro and stir to combine.
  5. Garnish with a bit more fresh cilantro.
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3 responses to “Mushroom Matar Sauté”

  1. Lovely recipe and I'm fond of all the ingredients. I'll be trying this one soon!

  2. Helyn says:

    Great, Karen! Can you send me a link to your blog?

  3. Helyn says:

    Never mind I found it.. looks great! 🙂

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