Fresh Mushrooms...Nature'shidden Treasure

Mushroom Council Chair, Fletcher Street, stands alongside Lawrence A. Soler, CEO of Partnership for a Healthier America, during PHA Summit on Friday, March 8th. 

Every day, multiple times a day, families across the country are pulling out bowls and plates, forks and knives as part of an iconic routine: mealtime. Lately, the ultimate challenge is defining a place for the flavors we love with the nutrients we need. At the Mushroom Council, we say the phrase, “The trend is to blend” to recognize how mushrooms marry delicious and nutritious food.

This is why the Mushroom Council is bringing more vegetables to the plates of American families through a formal multi-year commitment with the Partnership for a Healthier America (PHA).

Veggies often fall victim to the myth that if something is good for you, it must not taste good. But mushrooms can help you create better-for-you meals that your family will love. Challenge common notions with these three quick and easy creative solutions.

1) Challenge: My kids refuse to eat anything with veggies.

Solution: Getting kids to eat vegetables can be a lofty endeavor. The best way to help them adapt something new is by serving it in a familiar way. Blending mushrooms with meat is a simple and easy way to introduce the entire family to mushrooms, in dishes they already love and eat. From family meals to school lunches and restaurant entrees, the Council is working to bring this mushroom and meat blend to plates across the nation.

2) Challenge: I don’t have time for meal prep.

Solution: The beauty of working with mushrooms is that they can easily added to the meals you’re already making. Love omelets? Start tossing in mushrooms. Craving a burger? Try mixing mushrooms into the patty or swap it for a meaty portabella. Mushrooms’ versatility and rich umami flavor make them a perfect and simple addition to family favorites. Just add nutrient-rich mushrooms to the meals you’re already making and get extra vegetables for fewer calories in the process. Bonus Tip: Sautéed mushrooms can last for a month in the freezer – ready to be tossed into any meal.

3) Challenge: I’m tired of the same flavors and recipes.

Solution: Check out how the Partnership for a Healthier America, Let’s Move!, USDA’s MyPlate and the nation’s top recipe creators have come together on Pinterest to offer hundreds of tasty recipes to anyone looking for healthier meals. Also, find recipes on Mushroom Channel Pinterest account for breakfast, dinner, appetizers and everything in between, with new flavor opportunities in every pin.

Stay tuned to The Mushroom Channel in 2013 and join us as we continue to seek new ways to get mushrooms on plates across the country.

The Mushroom Story

mushroominfo

Flavor

They have a fairly mild taste and blend well with almost anything. Their flavor intensifies when cooked.

Preparation

They can be sautéed or cooked any way or enjoyed raw in salads.

Uses

Try them sliced and sautéed on pizza, in pasta, on quesadillas or cheeseburgers.

Nutrition

A serving of 4-5 white mushrooms provides 18 calories, 0 grams of fat and 3 grams of carbohydrates, yet is a good source of the antioxidant selenium; the B vitamins riboflavin, niacin and pantothenic acid; and copper. And mushrooms have close to 300 mg of potassium per serving, an important nutrient that many Americans do not get enough of. White buttons also contain 2.8 mg of the antioxidant ergothioneine and 15 IU of vitamin D.

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Flavor

Criminis have a deeper, earthier flavor than whites.

Preparation

Sauté, broil, microwave or cook almost any way.

Uses

Their hearty, full-bodied taste makes them an excellent addition to beef, wild game and vegetable dishes.

Nutrition

A serving of 4-5 crimini mushrooms provides 23 calories, 0 grams of fat and 4 grams of carbohydrates, yet is an excellent source of the antioxidant selenium, the B vitamin riboflavin and copper; and a good source of potassium, phosphorus and B vitamins niacin and pantothenic acid. Criminis also contain 4.9 mg of the antioxidant ergothioneine.

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Flavor

They have a deep, meat-like texture and flavor.

Preparation

Portabellas can be grilled, broiled or roasted and served as appetizers, entrees or side dishes.

Uses

Their hearty taste and texture makes them a flavorful vegetarian alternative – grill and serve them as “burgers” on toasted buns.

Nutrition

One medium Portabella cap provides 22 calories, 0 grams of fat and 4 grams of carbohydrates, yet it is an excellent source of the B vitamin riboflavin; and a good source of the antioxidant selenium, potassium, phosphorus, the B vitamins niacin and pantothenic acid and copper. Portabellas also contain 4.3 mg of the antioxidant ergothioneine.

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Flavor

Maitake have a distinctive aroma and a rich, woodsy taste.

Preparation

Sauté lightly in butter or oil.

Uses

For a richer taste in any recipe calling for mushrooms, use maitakes. They can be a main dish ingredient or used in side dishes and soups.

Nutrition

A serving of 4-5 maitake mushrooms provides 31 calories, 0 grams of fat and 6 grams of carbohydrates, yet is a good source of the antioxidant selenium; B vitamins riboflavin, niacin and pantothenic acid; and copper. Maitake mushrooms also contain more than 2 grams of fiber, nearly 10 percent of the Daily Value.

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Flavor

They have a meaty texture and are rich and woodsy when cooked.

Preparation

Taste best when cooked.

Uses

They add a meaty flavor and texture to stir-fry, pastas, soups, entrees and sides.

Nutrition

A serving of 4-5 shiitake mushrooms provides 41 calories, 0 grams of fat and 10 grams of carbohydrates, yet is a good source of the antioxidant selenium, providing 26 percent of the Daily Value. Shiitake mushrooms are also a great source of B vitamins riboflavin, niacin and pantothenic acid; and copper.

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Flavor

They are mild tasting and crunchy.

Preparation

Before using, trim roots at cluster base. Separate stems before serving.

Uses

Try them raw in salads and sandwiches. Or use them as an ingredient in soups, such as a stock made with soy sauce and tofu.

Nutrition

A serving of 4-5 enoki mushrooms provides 37 calories, 0 grams of fat and 6 grams of carbohydrates, yet is a good source of the antioxidant selenium; B vitamins riboflavin, niacin and pantothenic acid; and copper. And enoki mushrooms have more than 300 mg of potassium per serving, an important nutrient that many Americans do not get enough of. Enoki mushrooms also contain more than 2 grams of fiber, nearly 10 percent of the Daily Value.

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Flavor

Oysters have a very delicate flavor.

Preparation

Sauté with butter and onions to bring out their flavor.

Uses

Try over linquine with sliced steak and red peppers, sprinkled with grated parmesan cheese.

Nutrition

A serving of 4-5 oyster mushrooms provides 36 calories, 0 grams of fat and 5 grams of carbohydrates, yet is a good source of B vitamins riboflavin, niacin and pantothenic acid; and copper. Oyster mushrooms also contain more than 2 grams of fiber, nearly 10 percent of the Daily Value. And oyster mushrooms have nearly 3 grams of protein, 6 percent of the Daily Value.

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Flavor

Beeches have a crunchy texture offering a delicately mild flavor that is sweet and deliciously nutty.

Preparation

Cook whole or slice into sauces to compliment chicken or fish dishes.

Uses

Great with vegetables and in stir-fry. Add to soups, stews or sauces as a last ingredient to maintain crisp texture.

Nutrition

Please check back for new information.

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Fresh Mushrooms

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Dr. Greger's Notes

If you were thinking, “What's an intramitochondrial antioxidant?” seeMitochondrial Theory of Aging. Other examples of the magic of mushrooms can be found in Making Our Arteries Less Sticky, Vegetables Versus Breast Cancer, and Breast Cancer Prevention: Which Mushroom Is Best?. Probably best to cook them though, see Toxins in Raw Mushrooms?. Plants are powerful!

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Discover the magic of mushrooms

Source :Deepika Sahu, TNN | Dec 20, 2011, 12.00AM IST

Mushrooms not only taste good but also a great source of healthy food


Remember those stories of mushrooms making somebody big or playing shields against the dreaded monsters. So, if diseases are considered as monsters then you know how to deal with them. The answer is simple: Enjoy your share of mushrooms.


 Mushrooms are full of proteins, vitamins and minerals, amino acids, anti-biotic and anti-oxidants. From pizzas, pastas to omelettes, mushrooms can really add taste to a dish.


The health benefits of mushroom include the following:


B Vitamins are vital for turning food (carbohydrates) into fuel (glucose), which the body burns to produce energy. They also help the body metabolize fats and protein. Mushrooms contain loads of vitamin B2 and vitamin B3.


Mushrooms have zero cholesterol, fats and very low carbohydrates. The fiber and certain enzymes in them also help lower cholesterol level. The high lean protein content in mushrooms helps burn cholesterol when they are digested.


Mushrooms can be an ideal low energy diet for diabetics. They have no fats, no cholesterol, very low carbohydrates, high proteins, vitamins and minerals, a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help breaking down of sugar or starch of the food.


Ergothioneine, a powerful anti oxidant present in mushrooms is very effective in giving protection from free radicals as well as boosting up immunity. Mushrooms contain natural antibiotics (similar to penicillin, which itself is extracted from mushrooms) which check microbial and other fungal infections.


Mushrooms are the only vegetable and the second known source (after cod liver oil) to contain vitamin-D in edible form. They are rich in calcium (good for bones), iron (cures anemia), potassium ( good for lowering blood pressure) and selenium. The best source of selenium is animal proteins. So, mushrooms can be the best choice for vegetarians to obtain selenium.

The zing of dried mushrooms

Source :PREAH NARANG , TNN : Dec 10, 2011, 12.00AM IST


Dried mushrooms are a very handy ingredient to have on hand. They are very versatile and add that extra boost of flavour to create a special dish. 

The flavour of dried mushrooms is concentrated and intense, the texture - good and meaty. Like fresh mushrooms, they're terrific in everything from soups to sauces to quick stir-fries... the list goes on and on. 

There is no set rule about which mushroom goes with what. However, the origin of the mushroom says a lot. For example, it makes sense to use Italian porcini mushrooms in risotto, shiitakes in Asian dishes, and chanterelles in French dishes. Many like to mix shiitakes with other kinds of mushrooms, since they are known to complement the flavours of other mushrooms. 

Dried mushrooms need to be rehydrated in hot water before they are used. This is because first, it plumps up the mushrooms, and the soaking liquid creates a flavourful broth, which can be incorporated into your recipe to further enhance the flavour of the dish. The soaking also helps remove grit from the mushrooms that would otherwise ruin your dish! 
Put the mushrooms in a medium glass bowl and pour two cups of boiling water on them and weigh them down with a plate. Soak them till they are plump. Then remove them with a slotted spoon, place on a chopping board, squeeze out the liquid into the pan and let it cool. Remove any tough parts, and chop as required. You need to strain the soaking liquid and use it as and when needed. 

Here's what you do in a stir-fry: Once the mushrooms have been steeped in the water - they are ready to be added and should be kept aside and added once to the stir-fry if that's what you are making! It's easy to add them to stews or sauces. What you can do is to brown the meat, then saute the rehydrated mushrooms with the aromatics like shallots, garlic, or onion. Because they're moist, the mushrooms don't exactly brown, but this quick toss in hot oil really intensifies their flavour. Finally, I add the mushroom soaking liquid and finish cooking the dish. 
The quality of dried mushrooms can vary greatly. My main rule is to buy them from a trusted source. If I can get a good look inside the package, I look for mushrooms that have a nice size and shape, and I avoid overly shrivelled or crushed specimens. 

The best way to buy dried mushrooms is to inspect their quality visually - they should be intact and not too shrivelled. Dried mushrooms are sold in many supermarkets, but if you don't see them, try specialty stores and high-end grocery stores like whole-foods markets. 

For long-term storage, I seal dried mushrooms in two heavy-duty zip-top freezer bags and put them in the freezer where they'll keep indefinitely. For short-term storage (a month or less), I seal the mushrooms in an airtight container or ziptop bag and store in a cool, dark place. 

Shiitakes are extremely versatile and affordable. They have a meaty texture and are great when paired with any other variety as well. Look for shiitakes with thick brown caps ridged with white. The stems can be woody, so trim them off and discard after soaking. 

Porcini mushrooms also known as cepes, have a deep, earthy flavour that complements Italian seasonings and is delicious with pork and chicken. They have thick stems and broad caps and are generally sliced before they're dried. After rehydrating them, you can use them just as you would fresh mushrooms. 
Chanterelles have a bright, fruity flavour. They vary in size and can be quite expensive. When rehydrated, they have a chewy texture. Their stems tend to be woody and are, more often than not, discarded. Pair chanterelles with eggs and cream sauces. 

Morels need to be thoroughly rinsed before they are soaked since the hollow, honeycombed caps of wild morels harbour grit. They have a somewhat smoky, nutty, buttery flavour and go very well with spring ingredients like asparagus etc. 

Simple ways to use dried mushrooms 
Stir them into pilafs and other rice dishes. 
Add them to tomato or cream-based pasta sauces. 
Stir them into pan sauces for meats, fish, chicken and vegetables. 
Add them to stir-fries. 
Add them to eggs - saute rehydrated dried mushrooms with shallots and butter and fold into omelettes, frittatas, or scrambled eggs. 
Make flavoured butter: Pulse rehydrated morels or chanterelles with softened butter and a fresh herb in a food processor. Use immediately or shape into a log, wrap in plastic, and refrigerate. Pats of the butter are delicious on roasted or grilled meats and vegetables and even on some French bread!