The mighty edible mushroom may be one of nutrition's best-kept secrets. Because this fungus contains a lot of water, many people believe it lacks nutrient density, and nothing could be further from the truth.
Health Benefits
Mushrooms are low in calories, and one serving is a good-to-excellent source of selenium, potassium, and the B vitamins riboflavin, niacin, and pantothenic acid. But the health benefits of mushrooms don't end with the nutrients they contain. A review of cancer studies found that eating just two medium mushrooms a day may reduce cancer risk by as much as 45 percent. The cancer-fighting benefit comes from the amino acid ergothioneine, which acts as an antioxidant that protects cells against free radicals, toxins, and harmful substances. The amino acid also encourages your body to absorb cholesterol, lowering the circulating blood levels.
Mushrooms can be an excellent source of vitamin D, but they must be exposed to ultraviolet light. Unless the grower of white button, shitake, and oyster mushrooms intentionally does so, a serving will contain less than 40 IU. However, laying sliced mushrooms in direct sunlight for 15-minutes will increase vitamin D by 10-fold. Estimates show that fresh wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving.
A study conducted at the University at Buffalo suggests that eating mushrooms with carbohydrate foods may reduce the glycemic load; thus, it may help regulate glucose levels. Not only that, but mushrooms' natural aromatase-inhibiting properties may offer a dietary, nondrug intervention to help prevent the recurrence of hormone-dependent breast cancers.
Types of Culinary Mushrooms
There are more than 2,000 varieties of edible mushrooms, the most common being the white button which has a relatively mild flavor, while darker mushrooms can have an earthier flavor. Portabella mushrooms are a more mature version of brown cremini (Baby Bella) mushrooms. Here's a fun fact: more than 60 percent of all mushrooms produced in the U.S. are grown in Kennett Square, PA, and surrounding areas.
Mushrooms are a versatile kitchen staple, and consumers can enjoy white button mushrooms raw in salads. Most other varieties, especially Asian mushrooms, should be cooked before eating and are delicious in stir-fries, pasta, sauces, pizza, omelets, and frittatas. Portabellas are known for their meat-like texture and flavor; cooks often use them as a vegetarian substitute for burgers.
You may find mushroom options limited at the market down the highway. Still, if you peruse the produce section of an Asian market, you will likely see more than a half-dozen unique varieties, including cordyceps, enoki, oyster, and lion's mane. Look for some of these varieties dried and keep them in your pantry for use in casseroles and soups.
You will find one of my favorite mushroom recipes in this edition of SaddleBag Notes.
Classic Meat Substitutes
Eating less meat in favor of mushrooms and a well-planned plant-slanted diet leads to less fat, calories, and cholesterol and a higher fiber intake, vitamins, minerals, and phytochemicals.
Because of their rich, umami flavor, mushrooms are also the perfect food to blend with meat, effectively reducing calories and fat while still feeling satiated. You can substitute chopped mushrooms for meat in many dishes, such as tacos, lasagna, casseroles, spaghetti sauce, and scrambles. Simply chop the mushroom to match the consistency of the ground protein and blend it into your traditional recipe. The technique is also an excellent way to increase meals' flavor and nutritional value. For burgers, I like to precook and cool the mushrooms before blending them with ground meat, and then I broil or grill the patties as usual.
Medicinal mushrooms are gaining in popularity, and if you are interested in this subject, be sure to read the article in next month's edition of SaddleBag Notes.
Nancy Teeter is a Registered Dietitian and a SaddleBrooke resident. Though she is mostly retired, she is passionate about sharing her nutrition knowledge with others. For dietary support, go to www.eatright.org
Spicy Umami-Rich Mushroom Pasta
Yield: 2 entrée servings
Dairy-free; Vegan; may contain soy or nuts
Ingredients
- 1 ½ Tbsp. extra virgin olive oil, divided
- 6 ounces sliced shitake mushrooms
- 1/8 tsp. salt
- 3 large cloves garlic, minced
- ¼ tsp. red pepper flakes (optional)
- 2 tsp. soy sauce, divided
- 1 Tbsp. nutritional yeast
- 2 tsp. corn starch or arrowroot powder
- 3 ounces organic soy or cashew milk
- 1 Tbsp. yellow miso paste
- 4 ounces whole grain reginetti (or another short flat) pasta + ¼ cup reserved pasta water
- Zest of one lemon
- 1 Tbsp. freshly squeezed lemon juice
- Freshly ground black pepper to taste
Instructions
- Bring a large pot of water to a boil and generously salt it. Cook the pasta according to the package and reserve 1/4 cup of the pasta water before draining.
- In a small bowl or blender, combine 1 teaspoon of soy sauce and 1 tablespoon of oil, and the nutritional yeast, corn starch, dairy-free milk, and miso. Whisk or blend until smooth and set aside. NOTE: an immersion blender is an excellent option.
- Heat a large skillet on medium heat, heat 1/2 tablespoon of oil, being careful not to allow it to smoke.
- Add the sliced mushrooms to the pan and sprinkle with 1/8 teaspoon of salt. Cook, occasionally stirring, until the mushrooms are brown and their water is evaporated.
- Add the minced garlic and red pepper flakes if using and continue to sauté until the garlic is fragrant about 1 minute.
- Add 1 teaspoon of soy sauce and toss to coat. Remove the mushrooms from the pan.
- Pour the reserved pasta water into the pan along with the blended miso sauce. Allow the sauce to simmer for 2 to 3 minutes, then add the drained pasta, stirring well to coat.
- Add the parsley, mushrooms, lemon juice, and zest, then stir once more before adding pepper to taste.
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