Mushrooms
Nature’s Wonder Food
M
ushrooms are one of nature’s healthiest foods. They are
low in fat and calories and high in protein and fiber. They
are known to enhance the immune system and provide essential
vitamins and minerals. They are one of the only vegetarian sources
of vitamin D2 which is the most bioavailable form of the nutrient
as well. As if that wasn’t enough, mushrooms are also as high in
anti-oxidants as many vegetables and full of B vitamins, which
boost the metabolism and increase energy.
The most popular mushroom used in American cuisine is the
button mushroom and it’s matured version, the portabella. These
mushrooms are incredibly easy to find as all grocery stores, and
even some gas stations carry them. They are a great way to add bulk
and protein to a meal without adding meat. Button and portabella
mushrooms are a good source of vitamin D, which reduces
depression and helps your immune system. These mushrooms
promote the maturation of dendritic cells (the immune system
cells) in bone marrow, which boosts immune function. It is also
believed that a special type of carbohydrate in this type boosts your
metabolism and aids in weight loss. Button mushrooms are useful in
preventing prostate cancer, which is great motivation to swap them
for the meat in some dishes as meat.
My favorite mushrooms are shiitakes. Dried ones can be found
at a specialty health or Asian-style markets to be rehydrated for
cooking. A lot of people believe the sun-drying process brings out
more of the umami flavor of the mushrooms, which are chewy and
rich-tasting. The stems are difficult to chew so they should be used
more as a flavoring than for the bulk of the dish. The American
Cancer Society says that shiitakes may be useful in preventing/
treating cancer because they enhance the immune system. They
contain lentinan which is a natural anti-tumor compound. They are
also good for lowering cholesterol and inhibiting viruses. Japanese
culture believes they boost qi (often translated as life energy) and
prevent premature aging. Another mushroom touted to have these
benefits is the maitake, especially against breast cancer, though the
flavor isn’t as nice.
It seems that everyone’s favorite mushroom in the Omaha area
is the morel. Their flavor has been likened to the truffle but it
varies depending on the soil it was spored in. Morels are
likely so prized because of their short season and the
ceremony of their retrieval, as well as their unique taste. We all have
that one friend that somehow magically procures bags of morels
every year. We beg, plead and threaten them in an attempt to gain
access to the enchanted fairy ring, but it seems the only way to
they’ll give up their hiding spot is through blood or marriage. If you
can’t con someone into taking you mushroom hunting with them,
then you’ll have to luck out at the farmers market or find some
stranger on Craigslist that sells them.
Porcini mushrooms have become more popular in restaurants,
especially in pasta and risotto dishes because they have a nutty,
smooth, creamy texture and taste. They are low in fat and digestible
carbohydrates, but high in protein, vitamins, minerals and fiber.
They also contain ergosterol, which increases cytotoxity, the process
of attacking enemy cells. They are also believed to have antiinflammatory effects.
Oyster mushrooms are another popular choice and are torn up
rather than sliced for cooking. They are slightly sweet tasting and
versatile and are usually used in stir-fries and sautés but can be
used for most anything because they cook so evenly. They are very
high in anti-oxidants and iron, and are being studied as a possible
defense against HIV.
fsmomaha.com
“The American Cancer Society says
that shiitakes may be useful in
preventing/treating cancer because
they enhance the immune system. ”
by Rachel Mulder
23