Thirty metabolically balanced recipes, and the science behind them. Instant PDF download, 59 pages, yours to keep and print.
I did not set out to write a book about mushrooms. I set out to write down what I was actually cooking, and mushrooms kept turning up.
They were there from the beginning, summers spent picking with my parents, my mother frying one particular white variety with bacon and pecorino, jars of salted chanterelles lined up in her pantry for the winter. I didn't like them then. It took me about forty years and a market stall in Vienna to come back to them.
This is the second volume in the Metabolic Kitchen Diaries collection, after The Italian Kitchen, Metabolically Balanced, and it is built the same way. A short, honest look at what the research does and does not show, then thirty recipes with the reasoning attached to each one.
The honesty matters here more than usual. Mushrooms attract a great deal of confident claim-making, and the research chapter goes through it properly; beta-glucans, ergothioneine, vitamin D, the observational studies, and tells you where the evidence stops. The best trial we have found that oyster mushroom beta-glucans raised GLP-1 by 17% and lowered self-reported hunger by 22%, and that glucose and insulin did not differ significantly. You will not often see that second half quoted. Noemi, our oncologist, keeps me honest on all of it.
What you will not find: medicinal extracts, powders, capsules or anything sold in a tub. Every recipe uses mushrooms you can buy in an ordinary shop, cooked in an ordinary kitchen, on an ordinary Tuesday.
Inside the book
Thirty full recipes, each on its own page, with UK metric quantities, prep and cook times and a numbered method
A WHY IT WORKS note on every recipe, explaining the protein, fat and fibre thinking in plain language
A TRY THIS line on every recipe, a small practical suggestion about pairing, sequencing or making it easier next time
Why Mushrooms: the research chapter, referenced throughout, with ten sources listed at the back
Knowing Your Mushrooms: what to do with each variety, and what each one is actually good at
Buying, Storing & Cooking: including how to brown them properly, which is the skill that changes everything else
Swaps & Adaptations: dairy-free, gluten-free, vegan and lower-effort versions of everything in the book
A Note on Fibre, and Going Gently : because a sudden jump in mushroom fibre does not suit everyone
The chapters
Mornings (4) · Soups & Broths (4) · Small Plates & Sides (5) · Chicken & Meat (7) · Fish & Seafood (2) · Vegetarian & Plant-Centred Mains (6) · The Mushroom Store Cupboard (2)
Mushroom Soup with Cream. Hungarian Mushroom Soup. Garlic Roasted Mushrooms (the one you will make most). My mother's Mushroom Chicken with Cream, the Sunday lunch that started all of this. Mushroom & Lamb Pie with Celeriac Mash. Brown Rice Mushroom Risotto. Mushroom Larb in Lettuce Cups. Duxelles and umami seasoning for the store cupboard, made once and used for months.
What you get
A 59-page A4 PDF, downloaded the moment you buy it and yours to keep. Read it on a phone propped against the kettle, on a tablet, on a laptop, or print the pages you cook from most and stick them inside a cupboard door. Every recipe fits a single page, which is deliberate, no scrolling back mid-method.
Every body is different. Cook these, notice how you feel, and make them your own.
This content is for educational purposes only and is not medical advice. I'm not a doctor , always consult a qualified professional before making dietary changes, especially if you have a health condition. Every body is different: experiment, listen, and discover what works for you.
Thirty metabolically balanced recipes, and the science behind them. Instant PDF download, 59 pages, yours to keep and print.
I did not set out to write a book about mushrooms. I set out to write down what I was actually cooking, and mushrooms kept turning up.
They were there from the beginning, summers spent picking with my parents, my mother frying one particular white variety with bacon and pecorino, jars of salted chanterelles lined up in her pantry for the winter. I didn't like them then. It took me about forty years and a market stall in Vienna to come back to them.
This is the second volume in the Metabolic Kitchen Diaries collection, after The Italian Kitchen, Metabolically Balanced, and it is built the same way. A short, honest look at what the research does and does not show, then thirty recipes with the reasoning attached to each one.
The honesty matters here more than usual. Mushrooms attract a great deal of confident claim-making, and the research chapter goes through it properly; beta-glucans, ergothioneine, vitamin D, the observational studies, and tells you where the evidence stops. The best trial we have found that oyster mushroom beta-glucans raised GLP-1 by 17% and lowered self-reported hunger by 22%, and that glucose and insulin did not differ significantly. You will not often see that second half quoted. Noemi, our oncologist, keeps me honest on all of it.
What you will not find: medicinal extracts, powders, capsules or anything sold in a tub. Every recipe uses mushrooms you can buy in an ordinary shop, cooked in an ordinary kitchen, on an ordinary Tuesday.
Inside the book
Thirty full recipes, each on its own page, with UK metric quantities, prep and cook times and a numbered method
A WHY IT WORKS note on every recipe, explaining the protein, fat and fibre thinking in plain language
A TRY THIS line on every recipe, a small practical suggestion about pairing, sequencing or making it easier next time
Why Mushrooms: the research chapter, referenced throughout, with ten sources listed at the back
Knowing Your Mushrooms: what to do with each variety, and what each one is actually good at
Buying, Storing & Cooking: including how to brown them properly, which is the skill that changes everything else
Swaps & Adaptations: dairy-free, gluten-free, vegan and lower-effort versions of everything in the book
A Note on Fibre, and Going Gently : because a sudden jump in mushroom fibre does not suit everyone
The chapters
Mornings (4) · Soups & Broths (4) · Small Plates & Sides (5) · Chicken & Meat (7) · Fish & Seafood (2) · Vegetarian & Plant-Centred Mains (6) · The Mushroom Store Cupboard (2)
Mushroom Soup with Cream. Hungarian Mushroom Soup. Garlic Roasted Mushrooms (the one you will make most). My mother's Mushroom Chicken with Cream, the Sunday lunch that started all of this. Mushroom & Lamb Pie with Celeriac Mash. Brown Rice Mushroom Risotto. Mushroom Larb in Lettuce Cups. Duxelles and umami seasoning for the store cupboard, made once and used for months.
What you get
A 59-page A4 PDF, downloaded the moment you buy it and yours to keep. Read it on a phone propped against the kettle, on a tablet, on a laptop, or print the pages you cook from most and stick them inside a cupboard door. Every recipe fits a single page, which is deliberate, no scrolling back mid-method.
Every body is different. Cook these, notice how you feel, and make them your own.
This content is for educational purposes only and is not medical advice. I'm not a doctor , always consult a qualified professional before making dietary changes, especially if you have a health condition. Every body is different: experiment, listen, and discover what works for you.
