September Monthly Morsels

The Magnificent Mushroom

By Charna Sheinfeld, Nutrition Intern

Don’t be fooled by their official classification as a fungi. Mushrooms, as long as they are edible, are one of the most versatile additions to any kitchen. Their meaty, fleshy and intensely savory flavors make these little miracle caps capable of amplifying any food, or worthy of being a delicious dish on their own. What’s more, they have numerous nutritional benefits in areas such as being a source of vitamins and minerals, protecting against disease, and aiding in weight management.

Mushrooms are rich in vitamins, specifically B vitamins and Vitamin D. Some of these B vitamins include riboflavin which aids in the maintenance of red blood cell health, niacin which helps skin and digestive health, and pantothenic acid which promotes hormone production and a healthy nervous system. Mushrooms have also been touted for being one of the only few foods that contain Vitamin D. Although this can be considered an asset, one cannot assume that they will get a significant amount of Vitamin D by eating mushrooms. This is because the form found in mushrooms is usually Vitamin D1 which is not the active form of D3 needed by humans.

Minerals found abundant in mushrooms include copper, potassium zinc, and selenium. Selenium, is necessary to protect against cell damage and is usually found in high numbers in animal foods, making mushrooms a valuable source of selenium for vegetarians.

Mushrooms are a great source of protection against diseases. The main antioxidant found in mushrooms, which helps prevent damage that can occur to your DNA and proteins is Ergothioneine. These wonderful fungi also benefit your cardiovascular system as they contain anti-inflammatory properties which can protect your heart and blood vessels from oxidative damage and chronic inflammation. Recently, links have been found between mushrooms and anti-cancer components that they contain. Research on the idea of mushrooms’ ability to prevent cancer is ongoing.

Finally, mushrooms are wonderful because they are low in calories. In fact, one cup of chopped mushrooms contains only 15 calories and 0 grams of fat. Although they are low in calories, they are still filling and are even recently being used to substitute for some or all of the meat in many meat dishes such as hamburgers. In fact, the taste that has become considered your fifth basic taste along with sweet, sour, salty, and bitter is called umami. Umami refers to that savory, deep, meaty taste that can be achieved with various ingredients, one of them being mushrooms. Dried mushrooms, because of their concentrated umami flavor, are very popular for their use in building that sought after umami flavor in savory soups and stews.

There are dozens of varieties of our fungus friends but this list contains the several most common mushrooms sold and what they are best used for.

White Button- the most common and versatile mushroom with a non-threatening subtle earthy flavor.
Shiitake- grown mainly in Asian countries, these mushrooms are extremely meaty and savory with a high level of umami flavor. They are great in soups, and sauces as well as an addition to meat dishes.
Portobello-with a meaty texture but mild flavor, portobellos are considered a mature white button mushroom. They are great for stuffing because of their large size and they are also very popular for use on the grill.
Cremini- also known as Baby Bellas, are a mature version of the white button mushrooms but are less mature than Portobellos, hence the nickname “baby bellas.” They are also mild in flavor and work well together with, or as substitutes for white buttons.
Enoki- very distinct in appearance because of their long thin stems and tiny little caps, are great for use in salads and soups. Also popular in Asian cuisine, they have a great crisp texture and slightly woody flavor.
Oyster- known for their delicate and sweet flavor, are famous for their interesting appearance similar to that of their namesake. Used often in stir fries and soups, they offer an added dimension of flavor to many dishes.
Porcini-a very meaty mushroom with a nutty element, and often used in Italian cooking. It is unusual to find these sold fresh in the United States, but they are very popularly sold dried to be reconstituted and used in soups, broths, sauces and many meat dishes.

Here are 2 new recipes for you to try. One is with Portobello mushrooms, and the other with Porcini mushrooms.

Spinach Stuffed Portobello Mushrooms

Healthy and Hearty Mushroom Barley Soup