From Chestnut to Chanterelles, Portobello to Porcini, fabulous fungi really do pack a nutritional punch…
Words written by Jennifer Rhodes
Not an animal, nor plant. No roots, leaves, flowers or seeds. Instead, this extraordinary living organism is considered the ‘fruiting’ body of a fungus.
One of the most common foods bought in the UK is the mushroom, but are they used to their full potential? It’s time to embrace the ‘shroom!
SPECIES
There are over 14,000 different varieties. From delicate strands to thick bodied clumps, ranging in colour from yellow, brown, white and even blue tones – all with different flavour profiles. Mushrooms that are more commonly grown or purchased in the UK include: White Button, Portobello, Flat, Chestnut, Porcini, Oyster, Chanterelles, Cremini and Shiitake.
TASTE
Mushrooms have a savoury and earthy taste. They are included under the taste ‘umami’ (the fifth taste after salt, sweet, bitter and sour), which means simply ‘delicious’.
EATING
Mushrooms are an important food to incorporate into the diet. They are very low in carbohydrates, fat, sugar and calories. They are easy for the body to digest when cooked, and heat does not destroy the vitamins and minerals, which commonly occurs when cooking some vegetables.
Mushrooms are also a great health food. Promoting vitality and general wellness, some beneficial properties include:
- their great source of vitamin D, particularly those grown outdoors
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- their high level of the antioxidant selenium, one of the few plant foods to do so (more commonly found in animal products)
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- their source of B vitamins, which support brain function and cognition
- their great source of plant-based protein: around 3–5g of protein per 100g serving.
It is tradition in the East to use mushrooms for their medicinal properties, and now the West has caught on too, understanding the powerful natural healing potential they hold, including:
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- their alkalising effect on the body, reducing inflammation
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- antibacterial and antifungal properties
- their ability to lower cholesterol levels.
Some of the more exotic types of mushroom, such as Chaga, Reishi, Enoki, Morels and Maitake, have their very own special health benefits. These wonderful mushrooms are superfoods, offering massive immune-boosting properties. Look out for these species at health food shops – they may also be available in supplement form or even as a tea. Alternatively, purchase dried mushrooms, which can then be rehydrated to plump them back up.
COOKING
Trying to eat less meat? Rather than choosing a soy ‘meat replacement’ that can be overly processed with lots of added ingredients, opt for the simple mushroom instead. Since mushrooms contain fibre and protein, they bulk up a meal and are very satiating. The wholesome Portobello can replace a piece of meat with ease due to its substantial size and juicy texture.
Mushrooms are simple and quick to cook using a variety of methods: roasting enhances flavour; grilling increases antioxidant activity. They can also be baked, roasted, boiled, sautéed or fried.
Mushrooms are no longer just another ingredient to add into sauces, they deserve to be a distinctive centre piece of any meal! Here’s some FOODLOVER inspiration…
Burgers: Swap processed red meat for a simple Portobello mushroom burger: the chewy and hearty texture makes a great and tasty substitute for a beef patty. Top with avocado, tomato and halloumi for a delicious, nutritious and healthier burger option.
Stir-fry: Swap out chicken or prawns for mushrooms. Cut into thick slices, or keep whole. Stir fries are a perfect opportunity to experiment with different and interesting varieties. Sauté in a wok with garlic and soy sauce. Mushrooms are made for Asian flavours.
On toast: The humble button mushroom works great for a juicy base, then add other varieties to keep the dish interesting and appealing. Fry with butter, garlic, a pinch of salt and pepper, and top with cheese on buttered sourdough toast. Delicious.
Breakfast: swap sausage or bacon for a side of mushrooms instead. A veggie breakfast is much easier to digest, especially in the morning.
GROWING
Mushrooms that grow in the wild are able to absorb nutrients from the soil, giving them a deeper flavour and more complex nutritional profile. Although you can find wild mushrooms in forests, foraging for them without experience is not recommended since many mushrooms are very poisonous (unless of course you are under the supervision of a foraging expert!)