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Miso Mushroom Toast

This miso mushroom toast is super quick and easy, but also still nutritious and delicious! Since mushrooms are packed with proteins (and are one of the few plant-based proteins that still contain all 9 essential amino acids, making it a complete protein) I love to incorporate them into my menstrual recipes to regulate my blood sugar and stabilize my mood! Plus some goat cheese and sourdough make this recipe irresistible.

This recipe is perfect for the menstrual phase because of the miso and mushroom. During your menstrual phase, you want to focus on warm, comforting cooking methods to warm up your uterus. From the nutrition side, you want to stock up on micronutrients that are the building blocks of blood. Your hormones are at their lowest levels and energy is low, so keep your blood sugar steady with low GI foods.

Menstrual Cycle Syncing Meal: Roasted Beet Spring Salad

Miso is a phytoestrogen, as most soy-based products are, which means it mimics the effects of estrogen in our bodies. During menstrual, this is great as it can help boost mood and energy - but try to avoid soy in the later phases to ensure your body is effectively flushing out excess estrogen.

Mushrooms are high in protein, magnesium, and Vitamin B6! The protein helps manage our blood sugar levels and gives us a stabilized mood, and it is one of the few plant-based proteins that contain all 9 essential amino acids, making it a great protein choice for vegetarians. Magnesium will aid cramping and Vitamin B6 helps with healthy blood cell production.


Miso Mushroom Toast

Serves: 1 Active Time: 10 minutes Total Time: 30 minutes



  • 4 oz cremini mushrooms, sliced

  • 1/4 tbsp butter

  • 1 tsp miso

  • salt to taste

  • 1 sourdough slice

  • 1 tbsp goat cheese, or to taste

  • green onion, chopped to serve


  1. Heat a dry skillet over medium-high heat. Add the mushrooms and saute them for 6-8 minutes, or until they turn golden. You saute them over a dry skillet, without butter or oil, to allow the moisture to sweat out of the mushrooms.

  2. Once golden brown, add butter, miso, and salt to taste. Saute for another 2-3 minutes.

  3. Either toast your bread in a toaster, or in the same pan that had the miso butter for some extra flavor

  4. Spread goat cheese on your toast, and top with mushrooms and green onions.


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