Savory Mushroom Medley

Savory Mushroom Medley

Vegan, Gluten-Free, AIP

Savory Mushroom Medley (Trader Joe's version) is a quick, nutrient-rich, anti-inflammatory powerhouse with the addition of fresh ginger, garlic, onions, spinach and brown rice.  I usually don't promote store brands but the Mushroom Medley from Trader Joe's can add quick flavor to a meal. It's a mix of champignons (white button), oyster mushrooms, boletus (porcini mushrooms)and slippery jack mushrooms.  Although I primarily use fresh vegetables, I keep some frozen veggies in the freezer for emergencies, such as when I've been traveling and come back to a refrigerator that has not been restocked with fresh food. When I created this dish, I had brown rice already cooked and organic spinach, as well as the other ingredients on hand. My sister was craving a savory veggie dish so I threw this together and it was a hit! 

Mushrooms are a low-calorie food that have been used as medicine for thousands of years. They are a natural source of fiber, which promotes gut health. They are also one of the best sources of selenium, which helps the body make antioxidants that can reduce cell damage.  In addition, mushrooms are a good source of vitamins B2, B3, B5 and B9 (folate).  B vitamins are essential for cell growth and formation - which can help your brain, heart and even your hair, skin and nails.  According to the Harvard T.H. Chan School of Public Health, perhaps the more interesting properties of mushrooms are their non-nutritive plant substances—polysaccharides, indoles, polyphenols, and carotenoids in which cell and animal studies have shown antioxidant, anti-inflammatory, and anticancer effects. 

The only caution is that frozen prepared veggies, like this mix, usually has a lot of sodium.  This has 210mg per serving which is a lot.  However, when you add the other ingredients - especially the brown rice and greens - it spreads the sodium out over more servings. 


Ingredients: (6 servings)

1 bag of Trader Joe's Mushroom Medley
2 to 4 garlic cloves, minced
1 medium onion, sliced
1/2 inch ginger root, minced
2 generous handfuls of spinach (organic preferably)
2 cups cooked brown rice
extra virgin olive oil to coat pan
1/4 cup of water for steaming


  1. Saute the garlic, ginger and onion in a frying pan until the onions are softened.
  2. Add the frozen mushrooms with the water and cover the pan to let steam.
  3. When the mushrooms cooked (no longer frozen), add in the brown rice and cook for another minute or so. 
  4. Add the spinach, and another dash of water if needed.  Cover and steam until the spinach has wilted - which is a pretty fast so keep an eye on it.
  5. Stir again and enjoy!

Images & Copyright Teresa Kay-Aba Kennedy   


Teresa Kay-Aba Kennedy is a Harvard Business School-trained Strategist, Mind-Body Expert, Award-Winning Author, Keynote Speaker and Activist.  She is Founder & CEO of Power Living and creator of Elder Dignity.  Selected as a World Economic Forum Young Global Leader, her mission is to unleash human potential and create a more just and sustainable world.



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