Include
mushrooms—rich in unique nutrients, flavor, and health potential—in your diet
every week.
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| Our Creamy Mushroom Pasta. Recipe here. |
Rich in the savory flavor sense
known as umami, mushrooms are neither plant nor animal--they're classified in
the fungi kingdom and offer much more than just good taste.
With only 20 calories per cup,
mushrooms are rich in a type of fiber called beta-glucans, as well as other
beneficial plant compounds, such as sterols and terpenoids, which have been
linked to cholesterol-lowering effects and antioxidant activity. What's more,
mushrooms exposed to ultraviolet light during cultivation can be an excellent
source of vitamin D, which is important for bone and immune health.
Mushrooms have been prized for
thousands of years in traditional medicine for their antibacterial and
anti-inflammatory properties, and now they're gaining attention in modern
medicine for their role in immune function and cancer protection.
In Japan and China, mushrooms are
used for cancer treatment; human clinical studies on mushrooms' anti-cancer
potential are underway at City of Hope, a National Cancer Institute-designated
Comprehensive Cancer Center in Duarte, California. In particular, researchers
are intrigued by mushroom's possible protection against breast and prostate cancer.
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| Our Game Day Turkey Chili, loaded with the goodness of mushrooms. Recipe here. Photo courtesy of Damn Delicious. |
Low Calorie Mushroom-Swap
Substituting mushrooms--rich in
savory flavor and "meaty" texture--for meat in recipes can be a
useful strategy for health promotion and weight loss. According to findings
from a 2013 study published in The FASEB Journal, substituting white button
mushrooms for red meat in three meals a week over one year resulted in an
average weight loss of seven pounds, as well as improvements in total body fat
and waist circumference, compared to participants eating the standard meat diet.
You can use mushrooms to replace
some of the meat in stir-fries, taco fillings, meatloaves and more. In
addition, mushrooms add flavor and health to a number of dishes, including
stir-fries, soups, sauces, casseroles and salads.
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| Our Power Green Lean Lasagna, made with crimini mushrooms. Recipe here. |
While 90 percent of the mushrooms
used in the U.S. are of the white variety, there are many mushrooms worth
sampling, such as those listed below:
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Mushroom Varieties
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Mushroom
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Description
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White (or Button)
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The most popular variety in
the U.S., this mushroom has
a mild flavor that intensifies when cooked. Sauté
as a side dish; include in pizza, pasta, burgers, soups and casseroles; or
enjoy raw in salads.
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Crimini
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Similar in appearance to
white mushrooms, with a deeper, earthier flavor, their full-bodied taste is
an excellent addition to wild game and vegetable dishes.
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Portabella
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A larger variety with a
deep, meaty texture and flavor. Grill, broil and roast as an entrée, or a
flavorful vegetarian alternative to a hamburger.
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Maitake
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Fan-shaped, without caps, these
mushrooms offer a distinctive woodsy taste and aroma. Simply sauté in olive
oil for a flavorful side dish or enhance the richness of any recipe calling
for mushrooms with this variety.
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Shittake
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These tan-to-dark brown
mushrooms have umbrella-shaped caps, and stems that should be removed. With a
meaty texture and rich flavor, shiitake are excellent in bold stir-fries,
pastas, soups, entrees, and grain dishes.
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Enoki
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These tiny, button-capped
mushrooms with long spindly stems are mild tasting and crunchy. Try them raw
in salads and sandwiches.
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Oyster
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Delicately flavored with a
velvety texture, oyster mushrooms can be gray, pale yellow or blue. Sauté
them with a small amount of olive oil and onions to bring out their flavor,
and slice into flavorful pasta dishes.
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This article was written by
McKenzie for the November 2014 issue of Environmental Nurition.
