MUSHROOMS
A mushroom or toadstool is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground, on soil, or on its food source.
IS IT EDIBLE?
Mushrooms are part of a healthy eating pattern and provide many nutrients that your body needs. It is the fleshy part of a fungus and usually grow on composted materials and nutrient sources such as tree logs. Thus, the answer is yes! There are many types of edible mushrooms, including white button mushrooms, portabella mushrooms, and shiitake mushrooms.
NUTRITION
Mushrooms are a source of:
B vitamins (B2, B3, folate, B5)
Phosphorus
Vitamin D
Selenium
Copper
Potassium
MEDICINE
Edible mushrooms like maitake and shiitake have also been used as medicine throughout history. Other mushrooms that are too tough to eat have been used solely for medicinal purposes such as reishi. Plant chemicals and components in mushrooms may exert antioxidant, anti-inflammatory, and anticancer effects, but the exact mechanism is still unclear and an area of active research.
BENEFITS
Decrease the risk of cancer.
Lower sodium intake.
Promote lower cholesterol.
Protect brain health.
Provide a source of vitamin D.
Support a healthy immune system.
RISKS
Only a number of mushroom species can make people violently ill or even kill them.
Hallucinogenic mushrooms can give people stomach cramps or make them throw up.
They also give some users diarrhea.
Not all mushrooms are edible. Wild mushrooms with white gills or a ring around the stem are considered poisonous. Some other inedible mushrooms look like edible mushrooms, so unless one is trained in recognizing wild mushrooms, it’s best to find your mushrooms at the market!
PROPER USAGE
Mushrooms are delicate and should be cleaned gently. Either place them under gentle running water to release any dirt or brush dirt off with a dampened paper towel.
Cooking mushrooms in high-temperature water such as boiling and microwaving may cause its water-soluble nutrients (B vitamins, potassium) to escape in the cooking water. Sautéing quickly over high heat, or simmering over low heat, such as in soups, are ideal cooking methods for preserving nutrients.
Add chopped mushrooms into salads, omelets, scrambled eggs, stir-fries, pasta sauces, chilis, or soups.
Sauté mushrooms in olive oil and add to cooked pasta or whole grains.
Grill large portobello mushroom caps. Remove the stems and gills if desired. Marinate the mushrooms for 10 minutes in a favorite sauce. Grill for about 3 minutes each side until they caramelize.
Mushrooms make a great replacement for meat because of their umami flavor. Replace about a quarter to a half of the meat in a recipe with chopped mushrooms.
PROPER STORAGE
Select mushrooms with firm whole caps with an even texture. They should be refrigerated until use, but ideally within one week. Do not wash or clean them until just before using. Storing in a brown paper bag with the top open will help to absorb moisture and keep them from spoiling, as opposed to tight plastic wrapping that traps moisture. Because they are about 80-90% water, mushrooms do not freeze well, becoming mushy when defrosted.
PROPER DISPOSAL
Spent mushroom substrate is excellent to spread on top of newly seeded lawns. The material provides cover against birds eating the seeds and will hold the water in the soil while the seeds germinate.
