What Are Mushroom Benefits in the Kitchen?
Fungi are getting more attention these days, thanks to growing knowledge on the many health benefits of mushrooms. But what are mushroom benefits in the kitchen? Sharon answers your top questions on how to include more mushrooms in your cooking in her Ask Sharon feature, and she also provides her favorite healthy mushroom recipes.
What are mushroom benefits? How can I include more mushrooms in my diet? I get so many questions on mushrooms these days! The awareness on the healthfulness of mushrooms–mostly in terms of its potential anti-cancer, antioxidant, and immune-enhancing actions–has skyrocketed. Neither plant nor animal, mushrooms are technically the complex fruiting body of a fungal organism. With a tiny amount of calories, mushrooms provide a good source of beta-glucans, proteins, vitamins (even vitamin D when exposed to light!), trace elements, and naturally-occurring plant compounds like sterols, phenols, and terpenoids. So, it shouldn’t be a surprise then that you can find mushrooms in just about everything, from coffee drinks and smoothies to entrees, side dishes, and even desserts. But mushroom’s reputation for health is nothing new; people around the world have valued mushroom’s medicinal qualities over the millenia, both as traditional medicine to treat numerous health woes and as an ingredient in cooking. Delicious, savory mushrooms are a staple ingredient in many traditional dishes across diverse cultural cuisines worldwide. Italian mushroom risotto, Spanish mushroom fritters, Mexican spicy sauteed mushrooms, and Japanese simmered savory mushrooms are but a few examples of beloved preparations from around the world.
This flavorful fungus we so cherish is well known for the savory, umami qualities it imbues in recipes. In particular, mushrooms offer that “meaty” quality that plant-based eaters love to encounter in their vegan and vegetarian meals. There are just so many varieties of edible mushrooms available, including shiitake, portobello, oyster, enoki, and more (see the list below). There are so many ways you can prepare mushrooms in the kitchen, including sauteed or grilled as a side dish or a “burger”, chopped in side dishes, salads, and entrees, dried to rehydrate in cooking, and beyond. I love to include mushrooms in lots of plant-based dishes, such as veggie burgers, soups, pasta dishes, stir-fries and grain bowls. Mushrooms simply take the flavors of your cooking to another level! So, get ready to dig in as I answer your top questions on how you can include mushrooms in your cooking. Learn more about mushrooms in my blog on cooking tips and health benefits of mushrooms here.
Ask Sharon: What Are Mushroom Benefits in the Kitchen?
Question: As a plant-based dietitian, what do you love about mushrooms when it comes to nutrition? As an inspired cook, what makes mushrooms so versatile?
Sharon’s Answer:
I love mushrooms because they provide that savory, umami flavor and meaty texture you can miss on a plant-based diet. They also are so versatile in numerous dishes and recipes, especially in many traditional food cultures—from French and Scandinavian to Japanese and Chinese. You can sauté or grill them as a side dish, stir them into soups and stews, add them to grain and pasta dishes, chop them into salads or bowls, and include them in casseroles, veggie-burgers, or lentil patties. Dried mushrooms also are a great form of mushrooms, and they can be stored for long periods of time.
Question: What types of mushrooms are your favorites and what do you like about them?
Sharon’s Answer:
I love so many mushrooms! I have to say chanterelles (pictured above as main image) are some of my very favorites, and they are wild foraged in my region of Ventura and Santa Barbara Counties, but are also found in other regions around the world. I also love the firm texture of shitake and trumpet mushrooms where they are showcased in the dish. Oyster mushrooms are more soft and delicate, so I enjoy them in lightly stir-fried dishes. Enoki mushrooms are small and crisp, so they are perfect in salads. But simple button mushrooms (white or brown) are very versatile in a range of dishes, such as pasta dishes, veggie-burgers, and soups.
Here is a list of some common edible mushroom varieties you can try at home.
Common Edible Mushrooms
- Beech
- Cremini (aka brown)
- King Trumpet
- Lion’s Mane
- Maitake
- Oyster
- Portabella
- Shitake
- White button
- Wild mushrooms (never eat wild mushrooms without guidance from an expert)
Question: For picky eaters who might not care for the texture of mushrooms but appreciate their flavor, what kind of dishes could be a happy place?
Sharon’s Answer:
I love to use finely chopped mushrooms in recipes that can “hide” them. This is especially useful for kids. You can add chopped mushrooms to lentil patties, veggie burgers, veggie “meat” balls, and veggie loaves. You can even add them to smoothies, hummus, and pureed soups. You really can’t detect their texture, but you will get that rich savory flavor in the recipe.
Question: In your opinion, what ways of cooking mushrooms are the healthiest and maintain their flavor and nutrition?
Sharon’s Answer:
Eating raw mushrooms may cause mild gastrointestinal issues in some people, such as an upset stomach, bloating, and gas. Cooking the mushrooms typically eliminates this issue. It’s important to note that if you are foraging wild mushrooms, you must know which wild mushrooms are safe to eat, as many wild mushrooms contain toxic compounds that can have very negative health risks. You don’t need to fuss over mushrooms too much, just rinse in water and pat dry, then you’re ready to cook with them.
My favorite way to cook mushrooms is to slice and sauté them in a small amount of olive oil with garlic and lemon as a side dish. I also love to sauté them with other vegetables in a stir-fry, pasta sauce, or side-dish. They don’t take long to cook, so I add them in later during the cooking process, as I don’t want them to get too mushy or lose their flavor. Like all plant foods, try to avoid using excess liquid when cooking mushrooms to retain nutrients and flavor. If you use mushrooms in a soup or stew, cover the pan to lock in the flavors and nutrition.
Question: From your inspired, seasoned opinion, what veggies and grains pair well with certain types of mushrooms?
Sharon’s Answer:
I love to pair oyster mushrooms with spring vegetables, like asparagus or artichoke and a simple steamed rice. Shitake mushrooms are delicious with bold flavor profiles, such as a Szechuan sauce or Indian curry with brown rice. Enoki is so good with fresh cucumber and lettuce salads and grain bowls featuring millet and quinoa. Portabella mushrooms are delicious marinated and grilled as a “burger” or “steak”. Crimini mushrooms are delicious in pasta sauces and lasagna, or a scramble. Simple button mushrooms are good as a chopped ingredient in soups, pot pies, taco filling, veggie burgers, veggie loaves, or veggie patties.
Top 10 Plant-Based Mushroom Recipes
- Mushroom Lentil Vegan Meatballs
- Vegan Mushroom Gravy
- Baked Polenta with Oven Roasted Mushrooms
- Turmeric Tofu Scramble
- Golden Beet Vegan Meatballs
- Vegan Pot Pie with Sage Lentils and Mushrooms
- Snow Peas and Seitan Stir Fry
- Sonoma Kale Salad with Red Grapes and Mushroom-Red Wine Vinaigrette
- Black Lentils with Delicata Squash and Mushrooms
- Vegan Mushroom Stroganoff
Check out other nutrition questions I’m answering here:
- Is Coconut Water Healthy?
- Is Pea Protein a Healthy Choice?
- Ask Sharon: Is Oat Milk Good for You?
- What to Put in a Salad To Make it Healthy?
- How Can I Make Choices That Support Food Sustainability?
- What Are the Differences in Plant-Based Types of Diets?
- Does Roasting Vegetables Ruin Nutrients?
Send in your own nutrition question to be answered in my Ask Sharon Feature by dropping a comment below.
References
- Begum, J. (2023, September 8). Mushrooms: Health Benefits, Nutrients per Serving, Preparation Information, and More. WebMD. Retrieved August 28, 2024, from https://www.webmd.com/diet/health-benefits-mushrooms
- Health, U. (2022, January 24). 7 health benefits of mushrooms. UCLA Health. Retrieved August 26, 2024, from https://www.uclahealth.org/news/article/7-health-benefits-of-mushrooms