Mushrooms appear in just about every type of cuisine. Mushroom are available fresh, frozen and dried. Mushrooms can be eaten both raw and cooked. Mushrooms can be part of a low-carb diet.
Mushroom Mania
Nancy Berkoff, RD, EdD, CCE
Mushrooms are unique and mysterious, as well as being a healthy and delicious food. Mushrooms are generally thought of and prepared like vegetables, but, mushrooms are fungus, a particular type of living organism that has no roots, leaves, flowers or seeds. While mushrooms can be cultivated, some of the more sought-after varieties grow only wild, making them particularly alluring.
Up to two cups of mushrooms are allowed daily during the induction phase of low carb diets, such as the Atkins and South Beach diets.. Hot appetizers, such as mushrooms caps stuffed with bacon and cheese, or side dishes, such as sautéed mushrooms with garlic and sage, can be found on restaurant menus offering low crab options.
Eat Your Fungus: It’s Good For You
Mushrooms have been valued by many cultures over the centuries for their perceived medicinal value. Recently, phytonutrients ( naturally-occurring compounds found in plants) found in mushrooms have been the object of cancer research. The white button mushroom (the "typical" mushroom found in canned mushrooms or sliced into salads), shiitake, reiki, crimini and maitake mushrooms were studied. Researchers are finding if mushrooms are added to the diet, they may possibly help protect against the development of breast cancer. It is thought that the mushroom phytonutrients may help in the prevention of excessive amounts of circulating levels of estrogen in the body. Excessive estrogen, or hyperestrogenemia, has been repeatedly linked to an increased risk of breast cancer.
The range of nutrients found in fresh and dried mushrooms is impressive. Many mushrooms are excellent sources of selenium, riboflavin, pantothenic acid (a B vitamin) and copper. Selenium is needed for the proper function of the antioxidant system, which works to reduce the levels of damaging free radicals in the body. Selenium is a necessary cofactor of one of the body\'s most important internally produced antioxidants, glutathione peroxidase, and also works with vitamin E in numerous vital antioxidant systems throughout the body. Selenium may be helpful not only against colon cancer by protecting colon cells from cancer-causing toxins, but also in possibly decreasing asthma and arthritis symptoms and in the prevention of heart disease. Eight ounces of raw Crimini or portabello mushrooms provide 107.2% of the daily value for selenium.
Copper is another trace mineral that many think may be helpful in reducing the symptoms of rheumatoid arthritis. Copper is necessary for the activity of an enzyme involved the health of connective tissue; connective tissue provides flexibility in blood vessels, bones and joints.
Crimini, brown button, portabello and shiitake are good sources of iron, which is primarily used as part of hemoglobin, the portion of the red blood cells responsible for transporting and releasing oxygen throughout the body. Hemoglobin synthesis also relies on copper, a nutrient found in mushrooms.
Many mushrooms are good sources of riboflavin, pantothenic acid and niacin, as well as a very good source of thiamin, vitamin B6 and vitamin B12, and folate. Riboflavin (vitamin B2) helps the body to process energy properly. Pantothenic acid helps the body to deal with physical stress and fatigue. Niacin is thought to be helpful in reducing cholesterol levels and in preventing osteoarthritis, and vitamins B12 and B6 are both needed to convert homocysteine, a substance that can directly damage blood vessel walls, into nonthreatening substances. At high levels, homocysteine is associated with a greatly increased risk for heart attack and stroke. An eight-ounce serving (one cup) of crimini, white and brown and oyster mushrooms contains 61% of the daily value for niacin, 10% of the DV for vitamin B12, and 18 % of the DV for vitamin B6.
Mushrooms are also an excellent source of zinc. Zinc is an important component of a healthy immune system A strong immune system depends on adequate zinc levels, so the zinc in mushrooms may also help to prevent illnesses such as recurrent colds and ear infections. An eight-ounce serving of crimini, portabello, button or shiitake mushrooms provide 20% of the daily value for zinc.
A Beginner’s Guide
Button mushrooms generally look like little cartoon umbrellas, with an umbrella-like cap attached to a stem that can be short and thick or thin and slightly curvy. There are three different types of button mushrooms – white mushrooms, crimini mushrooms and Portabello mushrooms. The white mushroom is the most common type and is the cream colored mushroom that often adorns salads. The crimini mushroom, which looks just like the button but is more mocha colored, has a more distinctive flavor. The Portabello mushroom whose large size and meaty flavor make it a popular vegetarian entrée, is actually an overgrown crimini mushroom. .
Button mushrooms have grown wild since prehistoric times. In ancient times, mushrooms were thought to have special powers. The Egyptians thought that they granted immortality, and since only the pharaohs were felt to be worthy of this gift, the common people were not even allowed to touch mushrooms, let alone eat them. In ancient Rome, people oftentimes referred to mushrooms as cibus diorum – food for the gods. The folklore of many cultures, including Russia, China and Mexico held that eating mushrooms could give someone superhuman strength.
Although mushrooms have been enjoyed by people around the world for millennia, it was not until the 17th century that they began to be cultivated. The first attempts at cultivation began near Paris, a city that still has hundreds of miles of underground caves and tunnels where mushrooms are grown. Cultivation of button mushrooms began in the United States in the late 19th century. The United States is one of the leading commercial producers of button mushrooms, with Thailand and Malaysia a close second.
Shiitake mushrooms have been served for many years, adding texture and flavor to stir frys, soups, sauces and many Asian dishes. In China, Korea and Japan, shiitakes are aggressively cultivated and are widely consumed. Fresh shiitakes grow on wood and are about two to four inches long. Cooking shiitakes intensifies their flavor, and can be added to sautéed, fried and grilled dishes.
Shiitakes were first cultivated in the United States in Virginia. Chef Marcel Desaulniers, the executive chef of the famous Williamsburg restaurant, The Trellis, introduced a shiitake pate, made with fresh whole shiitakes, onions, white wine, spinach, fresh tarragon, garlic, walnuts and cream cheese, that has been a continuous menu hit. Other chefs around the country are offering Shiitake-scallop tempura, shiitake-coated pork roast and roasted shiitake and parsley salad.
Dried shiitakes have an intense flavor and give a good "chew" to prepared dishes. Soaked in warm water, dried shiitakes yield a delightful broth that can used as a base for soups or used as a cooking liquid for rice and vegetables. Experiment with shiitakes where you use button or other type of mushrooms. The key is to cook shiitakes quickly, in as small an amount of liquid as possible; they tend to sog if allowed to soak up the sauce.
Fresh and dried shiitakes are a good source of potassium. Herbalists will tell you that shiitakes have been used over the years to help reduce blood pressure, to heal stomach ulcers, to correct anemia and to reduce the symptoms of flu.
To Market and Home
When you shop for mushrooms, look for mushrooms that are firm, plump and clean. Those that are wrinkled or have wet spots or slime should be left behind. Mushrooms darken as they age, so choose the lightest ones you can find. If your recipe calls for caps only, choose mushrooms that have short stems to avoid waste. Fresh and dried button mushrooms are available throughout the year.
The best way to extend the shelf life of fresh button mushrooms is to keep them in the refrigerator either placed in a loosely closed paper bag, wrapped in a damp cloth or laid out in a glass dish that is covered with a moist cloth. This helps to preserve their moisture and freshness without becoming soggy. Mushrooms that are purchased prepackaged can be stored in the refrigerator for up to one week in their original container. Dried mushrooms should be stored in a tightly sealed container in either the refrigerator or freezer, where they will stay fresh for six months to one year.
As for gathering your own mushrooms—don’t!!! It takes years of experience and training to select safe, nonpoisonous mushrooms. We suggest you do your mushroom-hunting at your local farmers market.
Fresh mushrooms need to be well scrubbed and trimmed before they are ready for use. Dried mushrooms need to be soaked in water until they reach the texture you desire. Save the soaking liquid (called mushroom broth) and use it in soups and sauces, or when steaming entrees or side dishes. Once reconstituted, treat dried mushrooms just like fresh mushrooms (refrigerate and use promptly).
Mushrooms can be a good addition to entrees or can be the entrée themselves. Want a fast, elegant meal, for yourself or for company? Marinate a portobello mushroom cap in garlic-infused oil or Italian dressing. Grill on the barbecue or sauté on the stove. Sauté whole button mushrooms with minced shallots or onions and serve with your favorite entrée. Toss button mushrooms with cumin, cinnamon and black pepper, sauté in olive oil. For a Mediterranean twist, slice portobellos into thin pieces, and roast with garlic, basil and sun dried tomatoes. Like Thai? Toss mushroom pieces with lemongrass, ginger, coriander and chilies; sauté or roast.
Mushrooms on the Menu
Here are some suggestions for incorporating mushrooms into your meals:
Sautéed mushrooms and onion complement most meat, fish, vegetarian and poultry entrees
Finely chopped mushrooms add flavor to sauces and salad dressings
Stuff mushroom caps with your favorite soft cheese and broil
Serve mushroom omelet as a brunch or light dinner entree
Slice onions, top each onion slice with chopped mushrooms tossed in Italian dressing; top with crumbled cheese. Broil or microwave.
Puree fresh mushrooms with cream, milk or half-and-half, season with white pepper, heat and use as a fast sauce.
Prepare a mushroom duxelle by finely chopping mushrooms with shallots or sweet onions. Here are some duxelle tips:
the key to a good duxelle is finely chopped mushrooms. Chop them by hand or use a food processor. Use button mushrooms, morels, oyster mushrooms or chanterelle or a combination of them.
Duxelle is a deeply flavorful stuffing that can be used to fill onions, tomatoes, eggplant or peppers that can then be baked. You can also cut extra firm tofu into large squares, scoop out a small amount of tofu from the center, fill duxelle, recap with tofu and bake.
Use duxelle to create a roulade, or rolled, stuffed entrée, with thinly sliced steak, fish or poultry
If you have leftover duxelle, allow it to cool and add to oil and vinegar to create a new salad dressing
RECIPES
Mushroom Lasagna
serves 4-6
1/2 pound ground beef
one half (or 8 ounces)1/4 pound mild or hot loose Italian sausage (not in casing) one quarter (or four ounces)1/2 cup chopped onion one half1 clove minced garlic2 teaspoons ground black pepper6 large Portabello mushroom caps, washed and dried1 cup ricotta cheese 1 large egg
½ cup grated mozzarella cheese
1 ½ cups prepared tomato saucePreheat oven to 350°F. Brown sausage and ground beef with onions, adding garlic and pepper. Be certain all the black gills have been removed from the mushrooms Beat egg into ricotta cheese. Spread a small amount of spaghetti sauce in a large baking dish or shallow roasting pan to prevent sticking. Generously pack each mushroom cap with ricotta mixture and place in the baking dish or roasting pan ricotta side up. Top each cap with a handful of the grated mozarella. Then top each cap with a with a generous amount of the meat/onion mixture. Top each cap with another handful of mozarella. Pour spaghetti sauce over the each cap and around the bottom of the pan. Top with the remaining mozarella cheese. Bake at 350°F for 30-35 degrees. Allow to cool for about 10 to 15 minutes.
Nutrition Info per serving:
Calories: 450
Total Carbs: 20
Fiber grams: 4.5
Net Carbs: 15.5
Cholesterol milligrams: 35
Sodium milligrams: 470
Mushroom Tapenade
Serve tapenade as a sandwich spread, a dip or as a salad dressing
Yield: approx 2 cups
1½ pounds mixed, fresh mushrooms, cleaned and stemmed one half3 Tablespoons extra-virgin olive oil 3 cloves minced garlic1 Tablespoon drained capers 2 teaspoons. minced fresh rosemary1/2 teaspoon salt one half
Preheat the oven to 425 F. Toss mushrooms with the olive oil. Arrange in a single layer onto a baking sheet and roast for 20 minutes. Some will appear dried. Allow to cool.
In a food processor or blender combine garlic, capers ,rosemary and salt. Slowly add mushrooms to form a moist paste. If mixture is too dry, you can slowly add a small amount of olive oil
Nutrition Info per serving: ( about 2 teaspoons per serving)
Calories: 210
Total Carbs: 4
Fiber grams: 1.2
Net Carbs: 2.8
Cholesterol milligrams: 5
Sodium milligrams: 47
Savory Mushroom Soup
Serves 4-6
16 oz cleaned, sliced fresh mushrooms ( about 2 cups)
1 Tablespoon fresh lemon juice
1 clove minced garlic
2 Tablespoons butter
1 Tablespoon olive oil
2 cups chicken broth
1 teaspoon ground white pepper
¼ teaspoon ground nutmeg
½ teaspoon onion salt
1/2 cup cream
Preheat oven to 325ºF
Arrange mushrooms in a oven proof baking dish in a double layer. Add the lemon juice, garlic, butter and oil. Bake for about 1 hour or until very tender.
Place cooked mushrooms in a blender or food processor canister. Add the broth and process until smooth. Pour into soup pot, season with pepper, nutmeg and onion salt and allow to heat for about five minutes. Slowly stir in cream and allow to heat, stirring, for five more minutes, or until flavors are blended and soup is hot.
Nutrition Info per serving:
Calories: 410
Total Carbs: 10.5
Fiber grams: 5.5
Net Carbs: 4.5
Cholesterol milligrams: 89
Sodium milligrams: 270
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Duxelle ( mushroom stuffing)
makes about 1 ¼ cups
vegetable oil spray
1 cup finely diced fresh mushrooms*
¼ cup finely chopped onions
2 teaspoons lemon juice
½ teaspoon garlic powder
1 teaspoon chopped fresh parsley
Heat a medium skillet and spray with oil. Add all ingredients and saute until very soft and most fluid is evaporated ( about 5 minutes). Serve hot or refrigerate until ready to use.
Nutrition Info per serving: ( about 1 Tablespoon per serving)