Fabulous Fungi

by Deborah English — December 18, 2007

Mushrooms contain super-stores of B Vitamins including riboflavin, pantothenic acid, and niacin--particularly essential in carbohydrate and protein metabolization and in energy production. Mushrooms are loaded with cancer-protecting phytochemicals and are a good source of potassium, selenium, and iron. What's more, mushrooms are practically devoid of fat, are low in calories, and are loaded with healthy fiber. But the real surprise is that they contain all eight essential amino acids, which makes them a "complete" protein source--a perfect food for all of you non-meat-eating types!

These days, a multitude of mushroom varieties is available to us either fresh in-season, dried, wild, or cultivated. Unless you really know your mushrooms, picking them wild can be a fatal mistake. Leave it to the experts. Anyhow, in the right season, wild mushroom varieties are available from most local farmer's markets, and many mushrooms once considered "wild" are now cultivated and available all year-round. Modern mushroom growing techniques are rigorously clean, and the use of pesticides and fungicides is not essential, which means even if you can't source organic mushrooms, (which is difficult), you are still eating a superior food product.

Some of my favorite mushroom types are:

• White Button--Firm flesh, delicate flavor, excellent in salads and light soups
• Crimini (also known as "brown")--Included in whfoods.com list of "world's healthiest foods;" earthy flavor, excellent in casseroles and soups
• Portabella (Crimini's big brother)--Meaty texture and flavor, best for flavorsome cooked dishes
• Maitake--Gorgeous to look at with layers of thin petals fanning out; rich, foresty taste; yummy sautéed in butter or oil
• Shitake--Rich meaty texture, often used in Oriental cooking; also commonly dried; soak before you use. Unless they're in for a long, slow cook, remove the stalks as they can be tough. Perfect for Oriental noodle soups, lovely with prawns, and stir frys.
• Porcini (Also known as Ceps)--Just sauté with butter, garlic, and Italian parsley. Delicious! Also available dried. If they're in for a quick cook, soak for about 20 minutes before cooking. Use the juice as stock.
• Morels--Interesting honeycomb texture; they grow in the spring; delicious with chicken and veal

Hint: Never wash fresh mushrooms--brush them instead. The exception to the rule is Morels. Little bugs love to hide in their honeycomb texture.