Mushrooms are made up of mostly water. 100g (4-5 medium mushrooms) contains only 25 calories, 1 g fibre and no fat. (1/2 cup cooked mushrooms contains 14kcal). Mushrooms are a good source of B vitamins; providing 25% DV riboflavin, 20% DV niacin and 20% DV pantothenic acid. Mushrooms are also a good source of Copper (15% DV), Selenium (15%DV), and Potassium (8% DV) and are the only natural vegetable source of Vitamin D (4% DV for button and 13% DV for Shiitake). Recent studies have shown that the level of vitamin D2 in white and brown mushrooms can be increased to 100% DV (200IU) by exposure to ultra violet light either pre-harvest or post-harvest. Super D mushrooms may be available in stores in Canada soon.
Mushrooms are also a source of the antioxidant l-ergothioneine. Best sources being Crimini and Portabella mushrooms. Some research shows that mushroom extracts may help boost immunity.
Weight loss: Because of their fluid, fibre and low calorie density, like other vegetables, they are a good choice for people trying to lose weight as they will help fill you up.
Prostate cancer: selenium may help reduce the risk
Arthritis and heart health: Beta-glucan, a carbohydrate in mushrooms, acts as an anti-inflammatory
Blood Pressure: Potassium is known to help lower blood pressure
Varieties of Canadian Mushrooms:
Portabella are fully grown brown mushrooms with a meaty texture.
Crimini are brown mushrooms firmer than white
White button mushrooms have a mild flavour
Shiitake mushrooms can last in a paper bag in the refrigerator for 14 days
Oyster mushrooms comes in clumps of thin oyster-like ivory coloured mushrooms one on top of the other. Use them right away because these mushrooms don’t last long. They have a delicate mild flavour
Enoki mushrooms have long slender white stems with a small cap and also last 14days.
How to select your mushrooms:
Choose mushrooms that are firm to the touch, have uniform colour and a slightly shiny surface. They should not look bruised or feel slimy.
Store mushrooms in the refrigerator for up to 7 days. If purchased loose, store in a brown paper bag to allow them to breathe and stay firm. If packaged, once opened store the remaining mushrooms in a brown paper bag. Prior to use, brush off the peat moss, use a damp paper towel to wipe them clean or rinse them in cold water and pat them dry.
Mushrooms are very versatile. The can be sautéed as a side dish with garlic, added to stir fries, pasta and pizza, stuffed with a filling as a delicious appetizer or grilled on the BBQ like a burger.
Blend and Extend:
Combine mushrooms and beef in recipes to bring another serving of vegetables to the plate, add volume to meals and extend portions. Just substitute a portion of the meat with mushrooms. Finely chopped mushrooms look similar and blend seamlessly with ground beef without losing taste or sacrificing texture. The benefits of blending and extending a recipe with mushrooms are a reduction in calories, reduced saturated fat and cholesterol with less meat, increased vegetable intake and additional flavour and Umami.
For great recipes go to www.mushrooms.ca
Recipes are courtesy of www.blendandentend.ca.