Humble Mushroom Offers Spectrum of Flavors

By Lamar James, U of A Cooperative Extension

First posted on 09-17-2008

STAR CITY, Ark. - The humble mushroom, scorned by children and often bypassed in the produce department by adults, were much exalted in the past and deserve more credit today, says Jane Newton, a Lincoln County extension agent with the University of Arkansas Cooperative Extension Service.

“I admit it - mushrooms have never been my favorite food,” she says. “However, September being National Mushroom Month, I have come to have a new appreciation for this most humble of plants.

“Mushrooms can provide many of the nutritional qualities found in meat, beans and grains,” she says. “They’re low in calories, fat-free, cholesterol-free and very low in sodium, yet they provide several important nutrients.”

Mushrooms are the only fresh produce to contain vitamin D and are a source of potassium and B vitamins riboflavin, niacin and pantothenic acid.

Ancient Egyptians thought mushrooms could provide immortality and consumption was reserved for the pharaohs. Roman soldiers ate mushrooms in the belief they could gain supernatural strength.

Mushrooms come in many colors, shapes, and sizes - with some 38,000 different varieties. Several of the more common varieties are:

* White button account about for 90 percent of mushrooms consumed in the United States. They have a mild taste and blend well with other ingredients.

* Cremini, also known as “baby ‘bellas” or “browns,” have a light-tan to rich-brown cap. They have a firmer texture and a deeper, earthier flavor than whites. Their hearty taste makes them an excellent addition to beef, wild game, and vegetable dishes.

* Portabellas have tan or brown caps and measure up to 6 inches in diameter. They have a deep, meat-like texture and flavor and can be grilled, broiled, or roasted and served as appetizers, entrees or side dishes.

* Shiitakes are tan to dark brown and have broad, umbrella-shaped caps, wide open veils, tan gills and curved stems that should be removed before cooking. They have a meaty texture and add a rich woodsy flavor when cooked in stir-fry, pastas, soups, entrees and sides.

* Enoki with tiny, button-shaped caps and long, spindly stems are mild tasting and crunchy. Before using, roots should be trimmed at the cluster base and separate stems before serving. Try these mushrooms raw in salads and sandwiches or use them as an ingredient in soups, such as a stock made with soy sauce and tofu.

* Oysters can be gray, pale yellow, or even blue. They have a velvety texture and a very delicate flavor. Try them over linquine with sliced steak and red peppers, sprinkled with grated parmesan cheese.

* Edible wild mushrooms include morels, truffles and chanterelles. Because poisonous and non-poisonous mushrooms can look similar, never eat wild mushrooms without the guidance of a trained mycologist, or mushroom expert.

“When selecting mushrooms, look for ones that are firm with a fresh, smooth appearance,” Newton says. “Surfaces should be dry, but not dried out and should appear plump. A closed veil under the cap indicates a delicate flavor, while an open veil and exposed gills indicate a richer flavor.”

Keep mushrooms in the original packaging until ready to use. They’ll keep for up to a week in the refrigerator. To clean mushrooms, use your fingers or a damp paper towel to brush off any dirt then rinse fresh mushrooms only briefly under running water and pat dry with a paper towel.

For more information about mushrooms and nutrition, contact your county extension office or visit http://www.uaex.edu.

The Cooperative Extension Service is part of the University of Arkansas Division of Agriculture.