Itz Holistically Wholesome

Did you know you can enjoy mushrooms raw or cooked? If you’ve ever eaten mushrooms before, you know they tend to be pretty bland and have a high water content. On their own—washed, clean, and nothing added—they’re not my favorite. But toss them into a salad bowl? Count me in!

My family absolutely loves mushrooms. Knowing that, I can never go wrong with a mushroom dish—so long as I get the flavor right! We enjoy mushrooms in so many ways: sautéed, curried, fried, baked, grilled, stewed—you name it, and the Chances are all in.

This past week, we embarked on a raw food journey for a couple of days. In my home, whenever I take on a health journey, the whole household is coming with me! Like Joshua said, “As for me and my house, we will serve the Lord.” Well, I’ve taken that a step further: As for me and my family, we will serve the Lord and eat healthily. Thankfully, there was no resistance! I’ve got to give a special shoutout to my hubby, who was more than happy to let me take over his menu. He was such a great sport and actually seemed to enjoy being told what to eat (and what not to eat)!

Now, back to the mushroom story. What’s a raw diet without mushrooms for a family of mushroom lovers? Hmm… what could I make? Then—lightbulb!—raw jerk mushrooms! Oh, how I love my imagination, especially when it takes me on a positive ride like this one. I adore experimenting with food—the suspense of not knowing how it will turn out and the joy of success (or lessons learned when it’s not so great).

So, without a recipe but with a great idea in mind, I went straight to work. Creating a jerk-inspired flavor sounded like fun, especially since I’m Jamaican—and we Jamaicans love our jerk seasoning! Long story short: I pulled it off. The result? It was absolutely delicious!

The Benefits of Mushrooms

Mushrooms aren’t just versatile; they’re also incredibly nutritious! They’re packed with B vitamins, selenium, potassium, and antioxidants. They’re low in calories but high in fiber, which makes them great for digestion. Plus, mushrooms contain compounds that can help support the immune system.

Now, here’s the recipe so you can try it yourself:

Raw Jerk Mushroom Recipe

Ingredients

• 2 containers of Baby Bella mushrooms
• 1 onion (finely chopped)
• 1 jalapeño (finely chopped or adjusted to taste)
• 2 tbsp soy sauce/Braggs Liquid Aminos or tamari (for gluten-free option)
• Sea salt (I used Celtic sea salt)
• 1 tsp Jamaican jerk seasoning
• 1/2 tsp ground allspice
• 1/4 cup finely chopped bell peppers
• 2 cloves garlic (minced)
• Fresh parsley and cilantro (finely chopped)

Instructions

1. Clean the mushrooms and remove the stems if desired. Slice them into bite-sized pieces or leave them whole, depending on your preference.
2. In a bowl, combine the onion, jalapeño, bell peppers, parsley, cilantro, and garlic.
3. Add the soy sauce, sea salt, jerk seasoning, and ground allspice to the bowl. Mix everything thoroughly to create the marinade.
4. Toss the mushrooms into the marinade, ensuring they’re evenly coated.
5. Cover and let the mushrooms marinate for 2–4 hours in the refrigerator. This allows them to soak up all the flavors.
6. Serve as a topping for your favorite salad bowl or enjoy them as is!

Feel free to adjust the spice level, salt, or soy sauce to suit your taste. Since I made this for my children as well, I kept it mild—but you can spice it up as much as you like!

Until next time, stay happy, stay healthy, and may God bless you abundantly!

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