You’ve probably heard, “Eat your vegetables!” plenty of times in your life, but rarely have you heard, “Eat your fungi!” It wouldn’t really be an ill-advised thing to say—mushrooms, though considered vegetables from culinary and nutritional perspectives, would be classified botanically as types of fungus. Appetizing? Maybe fungus isn’t appetizing in theory, but the taste of well-prepared mushrooms is enough to turn a mycophobe (that is, someone who is afraid of mushrooms) into a mycophile (someone who loves them). Plus, they’re rich in nutrients and antioxidants.
Mushrooms have a long history in the human diet, dating back millennia to ancient cultures. Not all culinary ventures with mushrooms turned out well in those early days, as some wild mushrooms are indigestible or poisonous. Thankfully, today’s mushrooms that are cultivated and sold in grocery stores are safe for consumption.
Mushrooms are rich in a compound called glutamate ribonucleotides, which gives them a savory flavor that chefs describe as umami, a taste often found in meat, cheese, and fish, but not often found in vegetables. This makes mushrooms an ideal alternative for those who are trying to cut back on meat or salt in their diet—mushrooms can deliver a similar taste and texture without the fat, cholesterol, or sodium.
There’s much more to a mushroom’s nutritional panel besides being fat-free, of course. Mushrooms are rich in B vitamins like riboflavin, which you need for a healthy immune system, and niacin, which helps the body form red blood cells. Mushrooms also have potassium, an electrolyte mineral necessary for proper fluid balance in the body. Potassium can help offset the effects of high sodium in your diet, something that’s important for people who are trying to watch their high blood pressure.
Furthermore, mushrooms are rich in the antioxidants ergothioneine and glutathione, both of which have been shown to help the body fight physical and mental signs of aging, including the onset of Parkinson’s and Alzheimer’s.
When you’re browsing mushrooms at the grocery store, you’ll notice they come in all shapes and sizes—and you might be wondering what the difference is. Some of the more common types are:
Button mushrooms: Sometimes called white mushrooms, these have small white domes and short stems. They’re great for cooking, but they also work well raw in salads.
Portobello mushrooms: These are distinguished by their broad, thick brown caps. If they have a stem, it’s usually short, not extending far beyond the bottom of the cap. Portobello mushrooms have a rich flavor when cooked, and they work well as a substitute for meat on sandwiches or in pastas.
Cremini mushrooms: These are sometimes called baby bella mushrooms because they’re younger versions of the Portobello. Cremini mushrooms have brown caps that are firmer and rounder than their more mature counterparts, but they cook up just as well.
Shiitake mushrooms: These are easily distinguishable by their brown caps with white stems that are often long and thin. Shiitake mushrooms have the same meaty texture as Portobello and cremini mushrooms when they’re cooked, though their flavor is a little earthier.
Oyster mushrooms: Much more delicate than other varieties of mushrooms, these have caps that are broad and shaped like a fan. They aren’t ideal raw, but they have a seafood-like taste when cooked.
Porcini mushrooms: These have the thickest stems of any edible mushroom variety, topped off by round caps that bear a reddish-brown color. When cooked, their meaty taste has a slight nuttiness to it.
When you’re selecting mushrooms, go for ones that have their caps intact without any tears, blemishes, or broken gaps. The texture of the cap should be smooth, and its color should be uniform. Bring them home and store them unwashed in the refrigerator for up to one week. To prevent them from collecting moisture and spoiling too quickly, store them in a container with plenty of ventilation, such as a brown paper bag with its opening unfolded. If you find you have more mushrooms than you know what to do with, you can always cook them and freeze them—however, freezing them raw isn’t recommended, as their high water content will make them mushy when they start to defrost.
Don’t be afraid to experiment with mushrooms when you’re working with them in the kitchen. All it takes is a little bit of heat to soften them and bring out their flavor, and then you can use them in a variety of dishes. Here are a couple of options you’ll want to try:
Mushroom Risotto
Ingredients:
- 3 cup vegetable broth
- 1/4 cup olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 cup Arborio rice
- 2.5 cups cremini
- mushrooms
- 2.5 cups porcini or
- shiitake mushrooms
- 1/2 cup red wine
- 2 cups fresh spinach
- 1/4 cup grated
- Parmesan cheese
- 1/2 teaspoons parsley
- 1/2 teaspoon thyme
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Heat the olive oil in a large skillet over medium heat. Add the onions and garlic, allowing them to soften and brown. Add rice to the skillet, followed by parsley, thyme, salt, pepper, and mushrooms. Stir gently as the mushrooms cook and release their juices. Add the red wine and stir until absorbed. Heat the vegetable broth in a saucepan over medium heat and bring to a simmer. Slowly add the warm broth to the skillet, cup by cup, allowing it to absorb as you go. Add baby spinach and allow to soften. Transfer to a serving dish and sprinkle with parmesan. Garnish with fresh parsley and serve immediately.
Stuffed Mushrooms
Ingredients:
- 2 pounds cremini
- mushrooms
- 1/2 cup butter
- 5 cloves garlic, minced
- 1/2 cup whole-grain bread crumbs
- 1/2 cup steamed spinach
- 1 cup soft goat cheese
- 1/4 cup grated
- Parmesan cheese
- 1/4 cup grated
- Romano cheese
- 1/4 cup grated
- Asiago cheese
- 1/4 cup chopped parsley
- 2 tablespoons
- chopped thyme
- 1 tablespoon salt
- 1 tablespoon pepper
Preheat oven to 400F and line a baking sheet with parchment paper. Wash mushrooms and remove the stems. Line the mushrooms cap side down along the baking sheet. Add butter to a large skillet and set over medium heat to melt. Add garlic and allow to brown. Wrap the spinach in cheesecloth or a paper towel and squeeze excess moisture away. Add to the skillet and stir to combined with garlic butter. Add breadcrumbs and combine. Remove from the heat and allow to cool. Transfer to a large mixing bowl and add cheese, parsley, thyme, salt, and pepper. Using a small spoon, fill the de-stemmed mushroom caps with the mixture. Afterward, sprinkle with any remaining grated cheese if desired. Bake for approximately 30 minutes or until the mushrooms have softened and the cheese filling is golden and bubbly.
