Types of Mushrooms
1. Crimini – look similar to white button mushrooms. Use for stuffing.
2. Portobello – large size and meaty flavour. The are overgrown crimini mushrooms. Use for roasting and grilling.
3. White Button – Commonly served raw in salads
4. Porcini – these mushrooms also have a meaty flavour
5. Oyster – tender, velvety, mild flavour
6. Shitake – Use in asian dishes
Best Way to Store and Select
- Looks for mushrooms that are firm, plump and clean. Avoid mushrooms that are wrinkled or have wet slimy spots
- Mushrooms will remain fresh for upto 5 days when stored properly. Store them in the refrigerator in a brown paper bag and do not wash before refrigeration. If mushrooms are prepackaged, they will last longer (about 7-10 days) before the package is opened.
Best Way to Prepare and Cook
- Some sources recommend wiping mushrooms and not washing them. This is because they are very porous and will quickly absorb water and become soggy if washed. They can be cleaned with a mushroom brush and wiped with a damp paper towel.
- We usually give them a quick rinse since it is difficult to remove the soil from the mushrooms.
- Sauteing mushrooms for about 7 minutes is the healthiest way of cooking
- Grilled or Broiled mushrooms also taste great. Avoid burning mushrooms. Keep flame 4-5 inches away from mushrooms.
- If mushrooms are overcooked, they begin to lose their texture, flavor and nutrients
- Help to protect against cancer
- Excellent source of B vitamins – riboflavin, pantothenic acid, niacin, thiamin and vitamin B6 – needed for carbohydrate, protein and lipid metabolism
- Good source of folic acid
- Pantothenic acid – plays important role in prevention of fatigue since it supports the function of the adrenal glands
- They contain zinc, copper, manganese which help to scavenge free radicals
- Contain heart healthy fiber, magnesium and potassium
- Contain iron
- Contain calcium and phosphorus – which are excellent for your bones
Courtesy of whfoods.org and world’s healthiest foods book