Mushrooms 101
Although considered a vegetable, mushrooms are neither a plant or an animal food. They’re a fungus. Mushrooms vary in appearance with more than 10,000 known varieties in all shapes, colors, sizes, and flavors. The button mushroom is the most popular in the United States and is the mildest tasting mushroom. Mushrooms are low in fat and calories and have a savory, umami flavor, so they’re commonly used in plant-based dishes.
Mushrooms also contain B vitamins, which can help the body generate energy from food, and potassium, which is crucial for maintaining fluid levels inside cells to regulate body temperature.
Let’s take a look at the most common mushrooms available:
Chanterelle: the cap is a wavy golden trumpet-like shape - prized by chefs for their playful shape, warm color, and subtle flavor - a balance of fruity, peppery, and gently earthy.
Cremini (baby bella): a young Portobello mushroom that is dark and firm - they have an earthy, savory flavor that tastes like a milder version of a portobello.
Enoki: long, thin white stems with small white caps that are eaten raw or cooked - unlike popular Asian mushrooms like shiitake or king oyster, the enoki mushroom has a rather mild, slightly fruity taste. What makes it stand out is its crunchy texture which is rare in the mushroom family.
Maitake: a head that resembles flowering leaves - it has a strong earthy, peppery flavor and is best served cooked. When you cook them, be sure to offset them with robust savory and salty flavors.
Morel: the cap is a spongy dimpled oblong shape - unlike many cultivated mushrooms such as cremini and portabella that have a robust, meaty flavor when cooked, morels have a much more subtle texture and taste. They are often described as earthy, woodsy, and nutty. The darker varieties can even have a mild smokiness.
Oyster: a fan-shaped delicate cap - have a subtle seafood flavor with hints of anise and a faint, earthy taste. Cooked oyster mushrooms bring a soft, meaty texture to soups, stir-frys, and salad recipes. They're a good source of protein, and they're also high in fiber and vitamin B.
Porcini: a reddish-brown rounded cap with a thick cylindrical stem - is meaty and the taste is intense: rich and woodsy with subtle nutty undertones. These mushrooms are delicate in flavor but vigorous enough in body to be used in brown sauces and gravies.
Portobello: a large brown thick cap with rich juicy flavor that work well as a meat substitute - have a wonderfully earthy flavor that is often times described as meaty. They taste similar to cremini mushrooms or button mushrooms, but have a richer and more intense umami flavor.
Button: also called white mushrooms - buttons have a very mild flavor with a tender texture.
Shiitake: a dark brown umbrella cap with a thin cream-colored stem - flavor is often described as rich, buttery, or filled with umami. Umami, by the way, is known as one of the five basic tastes — along with sweet, sour, salty, and bitter — and adds savoriness to a food or dish.
BUY
Mushrooms look smooth, fresh and dry. Select mushrooms with firm whole caps with an even texture. Avoid mushrooms that have dark spots or appear slimy.
Storage
Whole mushrooms can be left in their original package and refrigerated for up to 5 days. For longer storage, transfer mushrooms to a paper bag lined with a paper towel and refrigerate up to 10 days.
Prep
Mushrooms can be wiped clean with a damp towel, or quickly rinsing under running water to remove dirt. Dry immediately with a towel.
Make
Sautéing quickly over high heat, or simmering over low heat, such as in soups, are ideal cooking methods for preserving nutrients.
Add chopped mushrooms to salads, hashbrowns, tofu scrambles, stir-fries, pasta sauces, chilis, or soups.
Sauté mushrooms in a dash of vegetable stock, tamari, or balsamic, and add to cooked pasta or whole grains.
Grill large portobello mushroom caps. Remove the stems and gills if desired. Marinate the mushrooms for 10 minutes in a favorite oil-free marinade. Grill for about 3 minutes each side until they caramelize.
Mushrooms make a great replacement for meat because of their umami flavor.
Did you know?
Not all mushrooms are edible. Wild mushrooms with white gills or a ring around the stem are considered poisonous. Some other inedible mushrooms look like edible mushrooms, so unless one is trained in recognizing wild mushrooms, it’s best to find your mushrooms at the market!