Mushroom Bowl
I think the first 2 years that Postmates existed, I probably single-handedly kept them in business.
I was the takeout queen, and the fact that Postmates made it so you could get food from any restaurant? Revolutionary!
When I was a kid, our takeout options were mediocre Chinese, mediocre Pizza, and if you’re really lucky, maybe a really, really shitty pasta joint.
But when I graduated college and moved to DC, the takeout & delivery landscape was really changing, and you could get food delivered from really legit restaurants.
I was in heaven.
Well, I was in heaven, but my guts were in hell.
Restaurant Food x Gut Health
Eating out and relying on takeout can negatively impact gut health for several reasons, mainly because of the ingredients and practices that restaurants often use to prioritize taste, cost-efficiency, and preservation. Here are the key factors:
Processed Oils and Trans Fats Many restaurants use processed vegetable oils like soybean or canola oil, which are high in omega-6 fatty acids. When consumed in excess, these oils can promote inflammation in the gut. Some foods may also contain trans fats, which are known to harm gut microbiota and increase intestinal permeability, contributing to what is known as "leaky gut."
Excessive Sugar and Refined Carbohydrates Takeout and restaurant meals often contain hidden sugars and refined carbohydrates in sauces, dressings, and bread. High sugar intake feeds harmful gut bacteria and yeasts, leading to an imbalance in the gut microbiome, known as dysbiosis. This imbalance can contribute to bloating, constipation, and other digestive issues.
Artificial Additives and Preservatives Many restaurant dishes contain additives like artificial flavorings, colorings, and preservatives, which can irritate the gut lining. Studies have shown that emulsifiers, commonly added to processed foods, can disrupt the mucus layer of the gut, increase inflammation, and negatively affect gut bacteria.
Monosodium Glutamate (MSG) MSG is a common flavor enhancer in many takeout dishes, especially in Asian cuisine. While some people tolerate it well, others report sensitivity symptoms like bloating, nausea, and headaches. MSG may also disrupt gut health by affecting neurotransmitter levels in the gut-brain axis, potentially leading to discomfort and digestive disturbances.
High Sodium Content Many restaurant meals are high in sodium, which can cause fluid retention and bloating. Excessive salt intake can also alter the balance of gut bacteria, contributing to dysbiosis. Additionally, high salt intake has been linked to increased inflammation in the digestive tract.
Antibiotic Use in Animal Products Restaurant meats often come from animals treated with antibiotics. Frequent consumption of antibiotic-treated meat can introduce antibiotic residues into your body, disrupting your gut microbiome by killing off beneficial bacteria and encouraging the growth of antibiotic-resistant strains.
Low-Quality Ingredients Restaurants may prioritize cost over quality, using conventionally grown produce that could contain pesticide residues or meats from animals raised in unhealthy conditions. Pesticides, especially glyphosate, are known to negatively affect gut bacteria, potentially leading to microbial imbalances.
Poor Food Hygiene Inconsistent hygiene practices in food preparation can expose you to harmful bacteria or pathogens. Food-borne illnesses can cause gut inflammation and temporarily or even permanently disrupt your gut microbiome.
Lack of Fiber Restaurant and takeout meals often focus on protein and refined carbs, but they may lack fiber-rich vegetables and whole grains, which are crucial for feeding beneficial gut bacteria. This can lead to constipation and decreased microbial diversity over time.
Listen…is eating at a restaurant going to kill you? Of course not.
Can you get takeout and delivery occasionally and still stay on track with your health goals? Of course.
But, by cooking at home, you have more control over ingredient quality, preparation methods, and the balance of nutrients, which better supports gut health. And lucky for you…I’ve cracked the code for having restaurant quality meals at home, and it really starts with having really good condiments.
A good sauce elevates a simple dish to some elegant & refined. That’s what happened here…what could have been a boring bowl of mushrooms is now something that you would get at a dimly-lit restaurant with an aproned-server and a $25 cocktail menu; only you get it much cheaper & you know it’s going to be good for your gut health.
This Dish
shiitake, white beech mushrooms, brown beech mushrooms, oyster mushrooms, gochugaru tahini, sunflower greens, watermelon radish, black pepper
The Benefits
good for gut health, your nervous system, and debloating. specifically:
Mushrooms and Sunflower Greens: Rich in Prebiotic Fiber Shiitake, oyster, and beech mushrooms, along with sunflower greens, are rich in prebiotic fibers that act as food for your gut bacteria. This promotes the growth of beneficial microbes, which help break down food and produce short-chain fatty acids (SCFAs). SCFAs, such as butyrate, enhance the health of your colon by maintaining the integrity of your gut lining and reducing inflammation. This can improve bowel regularity and reduce constipation by optimizing the gut environment. Additionally, a healthy gut microbiome supports serotonin production, which plays a key role in regulating both mood and digestion, helping your nervous system remain balanced.
Tahini, Sesame Oil, and Lime: Healthy Fats, Magnesium, and Calcium Tahini and sesame oil are rich in healthy fats, which help coat the intestines, easing the passage of stool. This lubrication effect, combined with the magnesium found in sesame seeds, acts as a natural laxative, encouraging smoother muscle contractions in the digestive tract. Magnesium helps stimulate peristalsis, the wave-like movement of your intestines, which aids in moving waste through the colon. Calcium, another mineral found in tahini, is vital for nervous system function, helping to regulate nerve impulses and ensuring that your gut and brain communicate effectively for optimal digestion.
Lime contributes additional vitamin C, which boosts collagen production, supporting the integrity of the gut lining and promoting a healthy mucosal layer. This helps soothe the digestive tract, reducing inflammation and improving nutrient absorption, which ultimately alleviates constipation and bloating.
Garlic and Black Pepper: Anti-Inflammatory and Digestive Support Garlic contains allicin, a sulfur compound with potent antimicrobial properties that can help balance gut bacteria by targeting harmful pathogens. This improves gut health, aiding in digestion and preventing bloating caused by an imbalance of gut microbes. Garlic also stimulates bile production, which is essential for breaking down fats and ensuring smooth digestion. Black pepper, particularly its active compound piperine, increases the bioavailability of nutrients and promotes digestive enzyme activity, making it easier for your body to break down and absorb food. By supporting digestion in this way, both garlic and black pepper reduce the risk of constipation and bloating.
Watermelon Radish and Gochugaru: Rich in Antioxidants and Anti-Inflammatory Compounds Watermelon radish is high in fiber and water content, both of which contribute to softer stools and more regular bowel movements, reducing constipation. Its fiber supports gut health by feeding beneficial bacteria, which enhances digestion and reduces bloating. Watermelon radish is also packed with antioxidants, which help reduce oxidative stress and inflammation in the gut lining. This protects your digestive tract from irritants and improves overall gut function.
Gochugaru, a Korean chili flake, contains capsaicin, a compound known for its ability to increase blood flow and stimulate digestive juices. This not only supports digestion but can also have a mild laxative effect by stimulating the gut lining and encouraging bowel movements. Capsaicin also supports nerve function by reducing inflammation and promoting neurotransmitter balance, aiding the nervous system.
The Recipe
Ingredients:
4 cups mushrooms-- I used white beech, brown beech, shiitake, and oyster; but you can use whatever you can get your hands on. If you have an asian grocer near you, I highly recommend checking them out, they tend to have a lot more variety & options
2 cups sunflower greens (can sub alfalfa, or any other micro green)
1 radish
1/2 cup Gochugaru Tahini
black pepper
a little avocado oil spray
Dressing Ingredients: (yields more than 1 serving):
1/2 cup tahini
3/4 cup water
1 tbsp gochugaru flakes (can sub regular red chili pepper flakes)
2 cloves garlic
1 lime, peeled
1/3 cup tamari
4 tbsp rice vinegar
2 tbsp toasted sesame oil***
Instructions:
Pre-heat oven to 425F convection roast
roughly chop your mushrooms. if you are using shiitake, cut off the stems* and slice the caps. *note: I recommend saving the stems in a freezer bag for making broth!)
put mushrooms on a lined baking tray, spray with avocado oil, and roast until browned and fragrant, roughly 12-15 minutes
Blend all the dressing ingredients together until super super smooth
To assemble:
put the sauce in the bottom of a bowl
add mushrooms
add greens & sliced radishes
top with black pepper, if using
***I want to quickly address my decision to use toasted sesame oil, because I know seed oils are highly controversial right now. The controversy around seed oils, like canola, soybean, and sunflower oils, centers on their high content of omega-6 polyunsaturated fatty acids (PUFAs), particularly linoleic acid. Critics argue that excessive omega-6 intake promotes inflammation, which could lead to chronic diseases like heart disease, obesity, and gut issues. The imbalance between omega-6 and omega-3 fatty acids in modern diets is a key concern, as the typical Western diet provides a much higher ratio of omega-6 to omega-3 than is considered ideal.
Proponents of seed oils argue that they are rich in unsaturated fats, which are generally considered heart-healthy. Robust studies, like those in the American Journal of Clinical Nutrition, have shown that replacing saturated fats with PUFAs from seed oils can lower LDL ("bad") cholesterol and reduce the risk of cardiovascular disease. However, concerns about inflammation are based largely on animal studies or observational data, and human trials have been mixed.
A 2013 study in BMJ found that while seed oils lower cholesterol, they may not significantly reduce mortality rates from heart disease. Long-term effects of omega-6 on inflammation remain unclear, as some studies suggest that linoleic acid doesn’t inherently increase inflammation in healthy individuals. More human-based, long-term trials are needed to definitively resolve the debate.
Here’s my approach: the only seed oil I use ever is toasted sesame oil because it has an irreplaceable flavor. I never heat it, only use it in sauces, and I use it VERY sparingly. The Gochugaru Tahini sauce has 2 tbsp of toasted sesame oil in the ENTIRE recipe. That ends up being less than 1/4 TEASPOON per serving. It seems highly unlikely that it could cause any problems at those doses. This is very different from restaurants cooking everything in canola oil.
Links
I used this tahini
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