Nutrition & Health Consulting
610-476-8877

For the Love of Mushrooms

shitake

Shitake

September 6th and 7th, 2014 is the 29th annual Mushroom Festival in Kennett Square, PA also known as the mushroom capital of the world.  This is a great festival with many foods with mushrooms to taste from fried mushrooms to mushroom ice cream. There is entertainment and educational opportunities. A great festival for all ages!

Like most children growing up, I did not like mushrooms and it wasn’t until I was much older that I gained a whole new respect for mushrooms. There is a lot more to mushrooms then meets the eye. There are more then 2,000 different kinds of edible mushrooms that offer different flavors and textures. Mushrooms are extremely versatile and stimulate the taste sense called umami. Umami is one of the five basic tastes and translates to a pleasant savory taste. This taste can be intensified or lessened depending on the way the mushroom is cooked or what it is cooked with. Although mushrooms can be eaten raw, cooking them releases more of their nutrients. Grilling, stir-frying, and sautéing mushrooms is very popular.

Aside from being a great addition to a dish, mushrooms pack a punch when it comes to nutrition. The first benefit to mushrooms is that they are very low calorie. They are cholesterol free, fat free, and low in sodium. They are also packed with vitamins and minerals including selenium, copper, potassium, riboflavin, niacin and pantothenic acid. If the mushroom has been exposed to ultraviolet light before harvesting, they can also be a great source of vitamin D. Due to the nutritive properties of mushrooms; research has found linkage between mushroom antioxidant composition and immunity. There has also been research to investigate the possibility of mushrooms and decreased cancerous tumor growth.

Whether you’re a long time lover of mushrooms or just ready to give them a shot, start with these selection, storage and care suggestions. When at the grocery store or market, purchase fresh mushrooms that are firm, fresh looking and are smooth in appearance. The mushroom should look plump and not wilted. The veil of the mushroom cap can give the flavor away; a closed veil usually indicates a delicate flavor while an open veil with exposed gills indicated a richer flavor. When handling mushrooms, be sure they are washed using your fingers to brush off any dirt. Simply rinse them and pat dry, never soak the mushroom because they will absorb the water. They can be stored in a brown paper bag for about a week but the sooner the mushroom is used the better. Some mushrooms may require stem removal before cooking but this is usually up to the discretion of the cook. Mushrooms can also be purchased canned but their texture and flavor is very altered. Canned mushrooms also tend to be very salty.

Mushrooms are extremely versatile and can be found in all types of food choices. Check these tips on several different ways to prepare mushrooms. One of the most popular uses for mushrooms right now is to replace meat or to blend with meat. By mixing mushrooms with meat, you can use less meat, which can decrease cost per serving, calories, and fat, while increasing the volume of food made and money savings. Click here to learn more about blending mushrooms with meat to save money and calories per meal! When going meatless mushrooms can be a great alternative.

Crimini

Here is a great Chipotle Mushroom Taco Recipe from Chez Us and Mushroominfo.com which serves 4 that replaces beef with portabella and crimini mushrooms:

Ingredients:

  • 1 medium yellow onion, thinly sliced
  • 3 tablespoons olive oil
  • 3 cloves garlic, finely minced
  • 10 medium crimini mushrooms
  • 1 large portobella mushroom
  • 2 large canned chipotle peppers in adobo sauce, finely minced
  • 1 tablespoon adobo sauce from the peppers
  • 1 teaspoon salt
  • corn tortillas
  • cilantro
  • feta cheese
  • salsa
portobello

Portobella

Directions:

  1. Pour the olive oil into a large frying pan and heat over medium heat.
  2. Add the onion, stir and lower the heat.  Continue cooking the onion until soft, about 10 minutes.
  3. Meanwhile, cut half of the crimini and portabella mushrooms into slices.
  4. Using a food processor, chop the remaining crimini mushrooms and set aside.
  5. Add the garlic, chipotle peppers and adobo sauce to the onion mixture.  Stir and cook for 2 minutes.
  6. Add the mushroom slices, stir and continue cooking over low heat for 10 minutes.
  7. Add the chopped mushrooms, stir and cook for another 4 minutes.
  8. Season to taste with salt.
  9. To serve, place some of the mushroom mixture onto a tortilla, and top with some cilantro and feta.  You can also add some salsa for a little more flavor and texture.
Button

Button

If you haven’t already found a love for mushrooms, give them a chance! The mushroom has a lot to offer.  Visit mushroominfo.com and americanmushroom.org to learn more about the possibilities of mushrooms in your diet. April 16th is nationally recognized as The Day of the Mushroom.

by
Nicole Sellers-Hansen, MS

Dietetic Intern, VA Greater Los Angeles Healthcare System,
Eat Fit Health Intern (2013-2014)

On September 2, 2014   /   Food Holiday, Fruits & Veggies, Healthy Food, Recipes, Travel  

Disclaimer:

The contents of the Eat Fit Health site are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Eat Fit Health site.

EAT FIT HEALTH, LLC

Eat Fit Health offers boutique nutrition and health consulting services located in suburban Philadelphia and nationwide. We work with individuals, groups, and companies who need customized services in the nutrition and health field.