Mushrooms are a good source of essential nutrients to include in your diet. Many varieties grow in the wild, as well as get cultivated by farmers, and hence have become popular around the world. They are low in calories, high in fiber and vitamins, fat, and cholesterol-free. They have a meat-like taste and add texture to homemade veggie burgers, BBQ, or stir fry.
Portabella / Oyster mushrooms, also known as cancer – fighters, are the most widely consumed mushrooms. In this preparation, they are sliced and sautéed with onions, tomatoes, and spices in a skillet/frying pan that retains its juices. Bella / oyster mushrooms retain their shape after cooking due to their high fiber content.
History: During pre-historic times mushrooms were found in the wild that were consumed by hunters and gatherers. The Egyptian Pharaohs and Romans thought it to be the food of gods and very special. The Chinese and Japanese used mushrooms for medicinal purposes. In Mexico, the church used them for magical purposes. In 1865 United States started mushroom cultivation of Portobello and Crimini.
Buying & Storage Edible & fleshy Button or Portabella mushrooms possess a mild earthy flavor. Their cap size varies from 1/2″ to 3″ and color from white to tan. They are sold in bulk or in 8 – 16 oz. packages. When buying mushrooms, look for those that are firm and evenly colored, with tightly closed caps. They are past their prime if gills are showing.
Mushroom varieties
- Different cultures cultivated different varieties. Being versatile, they grow in many shapes.
- White Button Mushroom is the mildest in flavor with 90% of this variety eaten raw in salads or cooked in soups and as a pizza topping. (Button Mushroom Saute)
- Crimino / Crimini mushroom is also known as baby Bellas are young portobellos. It is darker firmer and more flavorful than its cousin button mushroom. (Crimini bake/ grilled)
- Portobello mushroom is used in Italian cooking in sauces and pasta. It makes a great meat and bun substitute; useful for grilling and stuffing. (Portobello Saute; Stuffed Portabella – Grilled)
- Shiitake mushroom (oak fungus in Japanese) has a woody flavor while dried ones are more intense. Alternate names: black forest, black winter, Chinese black, golden oak, etc. (Shitake and snow peas stir fry)
- Maitake mushroom: alternate names – hen of the wood, sheep or ram’s head, dancing mushroom. Looks similar to a head of cabbage. It has an earthy aroma and a gamy flavor. native to Japan and the USA – grows wild in clusters to the east of the Mississippi River in August and September. (Seared maitake mushrooms)
- Oyster mushroom is whitish and fan-shaped; grows in the wild and cultivated; possesses a delicate odor and flavor. Alternate names: Tree oyster, Angel’s wings, Pleurotte en huitre, Abalone mushroom, and Shimeji. Cooked in many Chinese and Japanese dishes – soups and stir-fries.
(Grilled Oyster Mushrooms) - Enoki mushroom features small shiny white caps attached to thin stems with a distinctive crunch; they are good raw. They grow in the wild on Chinese hackberry, mulberry, persimmon, and ash trees. Alternate names: Enokitake, Enokidake, Futu, Winter fungus.
- Beech Mushroom is crunchy brown capped cluster; tastes bitter eaten raw but sweet with a nuttiness when cooked. Alternate names: Buna shimeji, Beech brown mushroom, Clamshell mushroom
- King trumpet mushroom is jumbo-sized with a thick meaty stem. Alternate names: king oyster, trumpet royale, French horn mushroom,
- Black trumpet mushroom is a wavy fungus; grows all winter in the west but in late summer in the midwest and east. Alternate names: Horn of plenty, Black Chanterelle, Trumpet of the dead.
- Chanterelle mushroom is shaped like a trumpet but with a depression in the middle of its cap. It is golden-hued, fleshy and firm, but foraged in the wild as it is difficult to cultivate. Alternate names: Golden yellow, Egg mushroom, Girolle, Pfifferling.
- Hedgehog mushroom has a sweet smell and taste. it is crunchy, nutty, and meaty similar to chanterelle. It grows in winter on the West coast. Alternate names: Sweet tooth, Wood hedgehog.
- Morel mushroom has a conical, spongy look and has a woodsy flavor. Alternate name Morchella.
- Porcini mushroom is one of the most prized mushrooms sought for its smooth texture and aromatic flavor. It is slightly reddish-brown in color and popular in Italy and France. Dried ones are available in the US which can be soaked in hot water and reconstituted. Alternate names: Borowik, cepe, King bolete, Polish mushroom, Steinpiltz, Stenpopp.
Nutrition Facts of Mushroom (Agaricus Bisphorus) 100g raw
| GI =32; GL = 2 | Minerals | Vitamins |
| Energy 22 cal 1% | Sodium 5mg 0.5% |
Folates 17mcg |
| Carb. 3.26g 5% | Potassium218mg 7% | Niacin3607mg 23 % |
| Protein 2.16g 4% | Calcium 3mg <1% | Pant.acid 1497mg 27% |
| Total Fat 0.34 g 1% | Copper .318mg 35% | Riboflavin 0.402mg31% |
| Dietary Fiber 1g 3% | Iron 0.5mg 6% | Pyridoxine 0.104mg 8% |
| Magnesium 9mg 2% | Thiamin 0.81mg 7% | |
| Phosphorous 86mg 12% | Vitamin C 2.1mg 3.5% | |
| Selenium 9.3mcg 17% | Vitamin D 7 IU 1% | |
| Zinc 0.52mg 15% |
(Source: USDA National Nutrient database)
Health Benefits of Portobello/ Oyster mushrooms
- Mushrooms may help lower Cancer Risk: They are the only plant source containing CLA (conjugated linoleic acid), a phytochemical that has been shown to inhibit cell proliferation and induce apoptosis (death of cancerous cells).
- Mushrooms can protect against Parkinson’s and damage to DNA with the help of Ergo – thionine (ERGO) that is antioxidant and anti-inflammatory.
- Mushrooms are a great meat alternative: Portobellos are the best to use in veggie burgers, fajitas, salads, etc. due to their high protein content of 20%. They give a similar texture to meat and easily digestible.
- Mushrooms are great sources of B vitamins: B3 and B2 to help with cholesterol, stress, blood pressure, and metabolism.
Spice & Herb Power
- Curry Powder (Paav Bhaji Masala): is full of proteins, minerals, and vitamins, anti-bacterial, and anti-fungal that prevent infections (E.coli) from affecting the body.
- Ginger: consumption of less than a gram of ginger daily has shown to actively improve cognitive abilities and memory in healthy middle-aged women besides the risk of Alzheimer’s.
- Garlic: helps with the prevention of blood clots, enhances immunity and reduces LDL cholesterol.
- Green chili: combats cold & sinus, high on vitamin C, controls pain, regulates mood, and balances sugar.
- Cilantro leaves: richest source of vitamin K 258 % DV which plays a potential role in bone mass building. and in Alzheimer’s treatment.
- Oregano leaves: have anti-cancer properties; help decrease inflammation and reduce viral infection.
- Parsley leaves: have anti-bacterial properties; contains antioxidants and cancer-fighting substances.
Method to cook Portabello/ Oyster mushrooms
When we bought a new grill, I found baby portabellos ideal to put on the metal skewers along with peppers, onions, cherry tomatoes, and pineapple pieces. I could marinate the vegetables in cilantro chutney and noticed that Bella mushrooms absorbed the most spices for grilling.
- Wash and wipe mushrooms; trim stems and slice them.
- Peel and finely chop onions & tomatoes.
- Peel and crush ginger, garlic, and green chili.(5 min)
- Heat the oil in a frying pan; add onions and sauté until translucent.
- Add spices and chopped tomatoes; sauté until oil separates.(2 min)
- Add mushrooms; sauté on high heat until all water evaporates. (5 min)
- Remove from heat and allow to cool to room temperature.
- Garnish with any of the washed herbs. (cilantro, oregano, or parsley).
Serve Portobello Mushroom Sauté with Quinoa, Rice, Naan, Pita Bread, or Pasta.
