Make Room for Mushrooms!

Many would be completely turned off at the thought of eating a food from the fungi family, but not when it comes to mushrooms! Mushrooms are the celebratory food of September as it is a special food that is neither fruit nor vegetable and offers health benefits outside the realm of nutrients produce has to offer.

One reason why mushrooms stand out from the rest of produce is that it is the only source of vitamin D found in the produce aisle and one of the few non-fortified foods containing vitamin D. Though it stands in a category of its own, mushrooms are usually classified in the vegetable family when it comes to dietary recommendations, and their nutrient quality meets the standards of those found in veggies. Mushrooms are a good source of B vitamins like riboflavin, pantothenic acid and niacin as well as providing you with important minerals such as selenium, copper and potassium. Beta glucans found in Shiitake and Split Gilled mushrooms have been shown to stimulate your immune system, particularly against allergies. As with other vegetables, mushrooms are also a good source of antioxidants that help fight oxidation in your body.

Mushrooms come in almost 10 different varieties and not all of them taste the same. White button mushrooms have a fairly mild taste, while Portabella and Crimini mushrooms have a deeper flavor. Portabella mushrooms also offer a meatier texture and their 6 inch diameter makes them great to use as caps on burgers or to stuff with tomatoes, bread crumbs, zucchini or any other vegetable of your choice. The Academy of Nutrition and Dietetics recommends that nutrient dense foods be included as part of a healthy eating plan and the mushroom does just that! A serving of 4-5 white mushrooms provides only 18 calories, 0 grams fat and 3 grams carbohydrates. The calories are only slightly higher for the Portabella variety, at about 22 calories in one medium mushroom cap.

Mushrooms blend well with other vegetables, in pasta or chicken dishes, on pizza or even sautéed on their own. So make sure you do not pass up on the mushrooms the next time you shop the produce aisle!

Your turn to take action: Tell me which is your favorite type of mushroom? And, what’s your favorite way to eat them?