Eat Well Recipe: Dehydrated Mushroom "Jerky" with Black Pepper [Snack]

 

This savoury, plant-based snack is an incredible alternative to processed meats, providing a rich "umami" flavour and a satisfying chew without the added sugars or nitrates found in commercial jerky.

Dehydrated Mushroom "Jerky" with Black Pepper

Ingredients:

• 1 lb Large Shiitake or Portobello mushrooms (sliced into ¼-inch thick strips)
• 3 tbsp Low-sodium tamari or coconut aminos
• 1 tbsp Apple cider vinegar
• 1 tsp Toasted sesame oil
• 1 tsp Garlic powder
• 1 tsp Coarsely ground black pepper (plus more for topping)
• ½ tsp Smoked paprika

Method

1. Prepare: Clean the mushrooms with a damp cloth (avoid soaking them). Slice into uniform strips to ensure even drying.
2. Marinate: In a large bowl, whisk together tamari, vinegar, oil, garlic powder, pepper, and paprika. Toss the mushrooms in the marinade and let sit for at least 30 minutes (or up to 2 hours in the fridge).
3. Arrange: Place the strips in a single layer on dehydrator trays or a parchment-lined baking sheet. Sprinkle with extra black pepper.
4. Dehydrate:
• Dehydrator: Set to 140 degree F (60 degree C) for 4–6 hours until leathery and tough, but not brittle.
• Oven: Set to the lowest temperature (usually 170 degree F or 75 degree C). Prop the door open slightly with a wooden spoon and bake for 3–5 hours, flipping halfway through.
5. Cool: Let the jerky cool completely before storing in an airtight container.

Tips for Success & Diabetes Prevention

Mushrooms are a "superfood" for diabetes management. They have an extremely low Glycemic Index (GI) and contain beta-glucans, a type of soluble fibre that has been shown to improve insulin resistance and lower blood glucose levels.

Using coconut aminos or low-sodium tamari instead of traditional soy sauce reduces the sodium load, which is vital since many people with diabetes also need to manage blood pressure.¹ The black pepper adds more than just heat; it contains piperine, which may enhance metabolic performance.² This snack is high in fibre and protein but virtually free of refined carbs, making it the perfect tool to curb cravings without causing the dangerous "glucose roller coaster" associated with starchy snacks like chips or crackers.

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• Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
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