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Smart Snacking with Shroom Jerky

Most of my clients are surprised to hear that snacking is legit in my nutritional practice.  Healthy eating doesn’t mean going hungry or “hangry” by denying your hunger cues.  On the flip side, when we are getting more nutrition into our meals, we feel satiated, and snacking does tend to wean away. 

If you are in dance practice, long rehearsals, or for anyone, in general, expending more energy vs. sitting down at a desk, snacking will bridge the gap between meals and can provide you with replenishing nutrients.

Mushrooms have some fantastic health benefits and are found in holistic medicine practices.  In researching mushrooms’ health benefits, they contain beta-glucan, which is excellent for your immune system, helping protect us against colds and the flu.  Yes, indeed, mushrooms pack in a host of antioxidants and nutrients, yet never sacrifice taste for nutrition.  Mushrooms add texture and savory umami flavor into your everyday eating habits.

Here is a favorite homemade shroom jerky for a snack attack healthy option.  I have mushroom jerky on hand to toss into trail mix, eat on the go with raw vegetables, or for textured umami topping in soups and salads.

Shroom Jerky

  • Two tablespoons wheat-free tamari
  • Three tablespoons apple cider vinegar
  • Two tablespoons dark strap molasses or maple syrup
  • One tablespoon extra-virgin olive oil
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon ginger
  • 1/4 hot paprika
  • Four large or medium portobello or shiitake mushroom caps, sliced into strips about 1/4-inch thick


Preheat your oven to 250°—line two baking sheets with parchment paper.
Whisk together the tamari, vinegar, syrup, olive oil, and spices in an airtight container and add the mushroom slices. Marinate them for 8 hours*.
Arrange the mushroom slices on the sheets. Bake for 1 1/2 to 2 hours, or until the pieces have shrunken, browned slightly and dried out. They should have a chewy texture—flip slices at the 1-hour mark.

*Recipe notes: Depending on your schedule and time, I have successfully marinated them for 30 mins to 2hrs.  Mushrooms are like little sponges and soak up flavors. Get creative with your spice mixes, adding garlic powder, cinnamon and cumin, and any combination that suits your palate.

Ready to introduce your palate to the taste of good health?

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