Katie’s Healthy Bites: Marvelous Mushrooms
I grew up in West Chester, Pennsylvania, which is only a few miles away from a small town named Kennett Square. Kennett Square might seem insignificant to most, but if you love mushrooms, this is an important place. More than 51% of the nation’s mushroom crops are grown there — the town’s tagline is “The Mushroom Capital of the World.” Ok, so the world? Maybe not, but southeastern Pennsylvania does grow a lot of mushrooms. Whether it’s because I grew up here or not, one thing is for sure: I love mushrooms!
We tend to associate nutritious fruits and veggies with bright beautiful colors, but don’t be fooled — these earthy gems are packed with nutrients. They’re an excellent source of vitamin D and contain selenium, niacin, riboflavin and potassium. Better still, they’re low in calories, fat free, cholesterol free and revered by many eastern cultures for their immunity-building properties.
Mushrooms come in a variety of shapes, flavors and textures (more on that below). As for that distinct earthy flavor, mushrooms are an excellent example of umami, the fifth basic taste that roughly translates to “savory.”
Some Mushroom Basics
- BUYING:
- Make sure fresh mushrooms have a firm, smooth, plump appearance.
- Skip the slimy mushrooms.
- Dry mushrooms should be uniform in color and free of insect holes.
- Buy dried mushrooms in bulk to save money and enjoy them out of season)
- STORING:
- Mushrooms will keep for about a week in their original packaging.
- Once out of their package, re-store them in a paper bag, not plastic, which can trap moisture and cause them to get mushy.
- Don’t store mushrooms in the crisper.
- Cooked mushrooms will last for one month in the freezer; dried ones keep for up to one year.
- Don’t freeze fresh mushrooms.
- USING:
- Brush off dirt with a clean towel or your fingers.
- You can rinse mushrooms quickly under cold water but avoid soaking them as they will absorb the water. Dry them immediately.
- Soak dried mushrooms in warm water to rehydrate them; save the water for a delicious broth.
- Common Types
- White (a.k.a. “button”): mild, juicy, inexpensive and great for the mushroom novice.
- Cremini: similar to the button mushroom in size and shape but brown in color and earthy in flavor; great on the grill, sautéed or roasted.
- Portobello: a relative of the cremini but much larger in size; provides a rich, meaty texture and flavor that’s good for grilling or as a meat substitute.
- Shitake: concentrated earthy, almost woody, flavor; goes well with fish, meat and poultry (be sure to remove the stems).
- Enoki Mushrooms: delicate and mild with a bit of crunch; great addition to stir-fries.
- Morels: a wild mushroom that’s distinct for its honeycomb appearance; great for a special occasion (they’re pricey, dried ones are cheaper); avoid eating them raw as they can cause digestive upset.
- Chantrelles: a wild mushroom with a beautiful golden color and aromatic fruity aroma.
So now what you know the basics, how about a simple dish? This quick mixed mushroom sauté works as a side, with rustic bread or as the perfect topper for chicken, beef, pork or even fish.
Mushroom Sauté
Serves 4
- 2 tablespoons olive oil
- 2 pounds mushrooms, mixed varieties
- 2 garlic cloves, thinly sliced
- 2 teaspoon lemon zest
- 2 tablespoon fresh thyme
Heat the oil in two large, non-stick skillets over high heat. Add half of the mushrooms, garlic, lemon zest and thyme to each skillet (if you crowd the mushrooms they will steam instead of brown). Cook for 5 to 8 minutes until browned. Season with salt and pepper and cook 2 to 3 minutes longer or until tender.
NOTE: Don’t salt your mushrooms at the beginning of the cooking process or they will not brown.
Nutrition Info:
Calories: 89; Fat: 4.3 grams; Saturated Fat: .6 grams; Protein: 7.5 grams; Carbohydrates: 11.4 grams; Cholesterol: 0 milligrams; Sodium: 145 milligrams sodium; Fiber: 3.75 grams
I love mushrooms, but avoid them due to the connection between them being a fungus and problems with candida. Many of the health gurus will say it's best to stay completely away from mushrooms, so it's perplexing to know whether they fall into the "helpful" or "harmful" category of foods.
That's ridiculous. If they were harmful, it would be all over the news.
That's an old wive's tale..here is an informative link :
http://www.owndoc.com/candida-albicans/mushrooms-...
One more possible myth: Don't soak mushrooms.
Alton Brown did a great test on "Good Eats" where he actually measured the weight change in mushrooms that were quickly rinsed and mushrooms that were soaked. Very, very, very little difference. They pretty much soak up all they are going to during that first rinse. So don't be terrified of washing them for a few minutes too long.
That's absurd! I have NEVER heard anything bad about mushrooms. Sure, there are poisonous, hallucinogenic mushrooms, but not our everyday button, portobello, shitaki, cremini, etc.
I went to West Chester University, and I am a mushroom fanatic! I rinse mine and give them a little rub with a paper towel to get them clean. I try to cook with them as much as possible so I appreciate getting some more ideas from this site!
If you honestly think it would be "all over the news", you're kidding yourself. The horrific practices of factory farming and the discovered link of Swine flu epidemic tracing right back to pork farms seems to have gone to the wayside. Cristi is absolutely right about the connection between mushrooms and the development of candida. Of course, it is different for every individual, much in the same way some people are allergic to tree nuts or dairy and many are not. Research your foods yourself, with an open and objective eye. Be ready for what you're going to discover. You'll be very, very surprised.
I was born and raised in West Chester, Pa. and have eaten mushrooms all my life (ujst say I'm a real golden senior citizen). Never had a problem. We hear too many scare stories about a lot of foods. My rule is "If it tastes bad, spit it out". Keep up with the good recipes.
I have cooked and eaten all kinds of mushrooms for 50 years, coast to coast, Alaska, Japan and Korea and Hawaii without fear. I just don't pick up the ones that grow out in the yard. Might be my imagination, but I think soaking lessens the flavor a bit.
Stop with SWINE flu!
It is H1N1 & has nothing to do w/ the pork factories. You haven't heard of thousands of pigs being sick like you have people, have you?
I think "absorbing" water is the wrong term. The longer you expose mushrooms to water, either washing or soaking, the more water gets stuck in the gills under the shroom and held there – this then comes out of the mushrom as iit heats in the cooking process and causes the mushrooms to boil rather than fry. However IF you keep the heat going long enough to dry up the extra moisture they will start to fry as if you never washed them…and will taste no different. My best friend's sister is married to the biggest mushroom farmer in the united kingdom…nothing mysterious about cooking mushrooms! PS. A tip…they emerge closed cup and open as they grow..the dirt, if any, is on the top….so if you want to wash them, wash them individually as if they were an umberella, do not turn them over and let unecessary water go to the gills…..a good mushroom supplier/seller is very careful about the handling and condition of the mushrooms..they really should be quite clean and a simple wipe should suffice. HAPPY SHROOMING ALL
actually swine flu didn't come from pigs… the only reason its called that is because they can get it from us and then when a few ppl saw the pigs with it they speculated (incorrectly) that the pigs were the cause.
I have been told that mushrooms are better than cialas or viagra …. they provide a natural way to help men with ED. Has anyone knowledge of this issue?
I love mushrooms. I'm pleased to find that they are really good for you since they have antioxins and vitiams. I appreciate the good dishesgooddishes. P
lease keep thim comming.