Mushrooms Are Popular Produce Item With Nutrient-Rich Content And Versatility
By Pamela Redwine
In a time when many consumers are making more cost conscious purchases, fresh mushrooms have remained a popular produce item, likely attributed to their nutrient-rich content, taste and versatility. In fact, recent data shows that mushroom sales continue to remain strong – above other popular vegetables including tomatoes, carrots and lettuce.
Freshen up your mushroom IQ by taking a look at some of these mushroom tips:
The most popular mushroom, white buttons represent about 90 percent of mushrooms consumed in the United States.
Taste. 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, 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; 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.
Also known as baby ‘bellas or browns, criminis are similar in appearance to whites, but have a light-tan to rich-brown cap and a firmer texture.
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.
A larger relative of criminis, Portabellas have tan or brown caps and measure up to 6 inches in diameter.
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.
Maitake appear rippling and fan-shaped, without caps. They are also called “Hen of the Woods.”
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.
Shiitakes are tan to dark brown and have broad, umbrella-shaped caps, wide open veils, tan gills and curved stems that should be removed.
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.
Enoki have tiny, button-shaped caps and long, spindly stems.
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.
Oysters can be gray, pale yellow or even blue, with a velvety texture.
Flavor. Oysters have a very delicate flavor.
Preparation. Sauté with butter and onions to bring out their flavor.
Uses. Try over linguine 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.
Beech mushrooms are petite with either all-white or light-brown caps.
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.
Wild Mushrooms. Some mushroom lovers enjoy searching the woods for prized wild varieties of mushrooms, such as morels, truffles and chanterelles. Because there are thousands of varieties of inedible and poisonous mushrooms, it’s important to never eat wild mushrooms without the guidance of a trained mycologist, or mushroom expert. Poisonous mushrooms often resemble non-poisonous mushrooms, so it’s best to purchase commercially grown mushrooms. If you want to try wild varieties, be sure you only eat those purchased from a trusted retailer or served in a restaurant.
Article Source: http://www.mushroomcouncil.com/
Recipe of the week
Double Mushroom Pizza
1 (10 Ounce) whole wheat Italian thin pizza crust
1 1/2 teaspoons olive oil, divided
1 (8-ounce) package presliced cremini or button mushrooms
1 (6-ounce) package presliced Portobello mushrooms, chopped
1 1/2 teaspoons chopped fresh thyme
3 garlic cloves, minced
3/4 cup 2% reduced-fat milk
2 tablespoons all-purpose flour
3 tablespoons grated Asiago cheese
1/4 teaspoon black pepper
1 large plum tomato, thinly sliced
1 cup (4 ounces) shredded part-skim mozzarella cheese
Preheat oven to 375 degrees
Place pizza crust on a baking sheet coated with cooking spray. Bake at 375 degrees for 5 minutes. Remove crust from oven (do not turn oven off); set crust aside.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray; add 1 teaspoon oil to pan, swirling to coat. Add mushrooms to pan; sauté 8 minutes or until moisture evaporates. Stir in thyme; spoon mushroom mixture into a bowl.
Add remaining 1/2 teaspoon oil to pan, and reduce heat to medium. Add garlic to pan cook 45 seconds. Combine milk and flour in a small bowl, stirring well with a whisk. Add milk mixture to pan; cook 2 minutes or until thick, stirring constantly. Add milk mixture to pan; cook 2 minutes or until thick, stirring constantly. Add Asiago and pepper, stirring until cheese melts.
Spread sauce over crust, leaving a 1/2 inch border. Top evenly with mushroom mixture, tomato slices, and mozzarella. Bake at 375 degrees for 10 minutes or until cheese melts and begins to brown. Cut pizza into 8 wedges. Yield: 4 servings (serving size: 2 wedges)
Calories 365; fat12.3g; Protein 19.9g; Carb 11.1g; Fiber 7.5g; Chol 24mg; Iron 2mg; Sodium 523 mg; Calc 379 mg
Recipe Source: Cooking Light: Annual Recipes 2010