All About: Mushrooms

Varieties How to Store How to Cook Tips Substitution Nutrition

Once considered an expensive delicacy and a royal food, mushrooms made their way across the Atlantic from Europe to the United States in the late 19th century and are now a popular ingredient in a variety of dishes. These flavorful fungi rank higher in nutritive value than you might think and, because of their meaty texture and protein content (2 grams protein per 3.5 ounce serving), make a delicious vegetarian dish. And, 1 cup of raw mushrooms has only 20 calories!

Varieties

There are nearly 38,000 varieties of mushrooms; some are edible, but others are highly toxic and could be deadly. It's best to leave mushroom hunting to the experts and do your hunting at the local supermarket. The most popular variety is the mildly flavored button mushroom, and other varieties are becoming increasingly popular, offering a wide range of tastes and textures.

Crimini (Italian brown) — Tender and rich-flavored, crimini are among the less-expensive specialty mushrooms and are cultivated domestically. Look for a naturally light tan to rich brown cap and a very firm texture.

Enoki (enokitake, enoki-daki) — Sproutlike enoki have a mild, almost sweet taste and are best enjoyed raw in salads or soups or as a garnish.

Morel — These small, dark brown mushrooms with conical, spongy caps are among the highest-priced varieties. They have an intense, earthy flavor and a honeycombed surface that makes them perfect for sauces.

Oyster (pleurotus, tree oyster, phoenix, sovereign) — These mushrooms are widely available and range in color from off-white to gray brown. Oyster mushrooms have a delicate, mild flavor and velvety texture and taste best when cooked.

Portobello (Roma) — Impressive in size and appearance, these hearty-flavored mushrooms have circular flat tops and long, thick stems and can range up to 6 inches in diameter.

Shiitake (golden oak mushroom, forest mushroom, black forest, oriental black, Chinese black) — Ranging in color from tan to dark brown, rich-flavored shiitake mushrooms feature umbrella-shaped caps and a soft, spongy texture.

White (button) — The most common variety, white mushrooms have a mild, woodsy flavor that intensifies when cooked.

How to Store

For longer shelf life, refrigerate mushrooms in a loosely closed, porous paper bag. Do not rinse mushrooms until you're ready to use them.

How to Cook

Mushrooms do not need to be peeled. Simply rinse quickly with cold water or wipe with a paper towel and trim the stem if necessary.

Sautéing: This is the most popular method of cooking mushrooms. Melt 1 tablespoon of Crisco Oil or Crisco Butter-Flavor shortening for every 8 ounces of mushrooms and cook and stir until golden and the released juices have evaporated (about 5 minutes).

Microwaving: Clean the mushrooms, slice them thickly, and place them in a microwaveable bowl. Microwave on high for 2 to 3 minutes, stirring once during cooking.

Roasting: Place mushrooms in a shallow baking pan with 1 tablespoon of Crisco Oil for every 8 ounces of mushrooms and place in a 450ºF oven. Cook 20 minutes until lightly browned, stirring occasionally.

Grilling or Broiling: This method is ideal for portobellos or shiitake mushrooms. Brush caps lightly with Crisco Oil and sprinkle with your favorite seasoning. Grill or broil 4 to 6 inches from the heat source for 4 to 6 minutes on each side, brushing again once or twice.

Tips

Use sliced raw mushrooms to add texture and taste to sandwiches, appetizers, or mixed green salads.
Season cooked mushrooms with fresh or dried tarragon, dillweed, oregano, basil, thyme, soy sauce, parsley, lemon juice, garlic, or pepper.
Use creamed mushrooms as a topping for baked potatoes.
Add whole or quartered mushrooms to stews and soups 5 to 10 minutes before serving so that they do not overcook.
To create the taste and meatiness of fresh wild mushrooms in soups or dishes, used dried mushrooms for flavor and fresh mushrooms for texture. Dried mushrooms should be soaked before use.

Substitution

Canned mushrooms are available, but cooked fresh mushrooms contain three times the niacin and potassium, twice the iron, and 15 times the riboflavin. Canned mushrooms can also contain more than four times the sodium of fresh mushrooms and a significantly increased fat content.

Nutrition

Mushrooms are low in calories, and contain protein and substantial amounts of B vitamins, copper, and other minerals.

Vegetables

Artichokes Asparagus Avocados Bell Peppers Broccoli Brussel Sprouts Carrots Cooking Greens Corn Eggplant Mushrooms Onions Potatoes Salad Greens Squash Sweet Potatoes Zucchini