Mushrooms
People have been enjoying mushrooms for centuries because of the flavor and excitement they contribute to our meals. Now scientists are beginning to discover the health benefits mushrooms contribute as well.
Types of Mushroom
Major types include...
WHITE: the most widely available fresh mushrooms, whites are mild in flavor, smooth and round in appearance, creamy white to beige in color and come in various sizes from button to jumbo. When small they have closed "veils" (gills are covered on the underside of the mushrooms); larger mushrooms may have open veils. White mushrooms may be eaten raw and can add excitement to soups, salads, sauces, sandwiches, main dishes and more
SHITAKE: These tan to dark brown mushrooms are also called "Oak," "Chinese" or "Black Forest" mushrooms. They have umbrella-shaped caps, open veils and tan gills. They are woodsy in flavor and best when thoroughly cooked. The stems tend to be woody and should be removed before cooking.
PORTABELLAA larger relative of the white and crimini mushroom, portabellas are allowed to mature longer than their smaller relatives and can grow to 6 inches across the top. When freshly harvested, they are a light tan with slightly rough rounded caps. They are used in the same ways as white and crimini. Their size, meaty flavor and texture makes them an excellent choice for grilling and sautéing whole or in thick slices.
Nutrition Benefits of Mushrooms
A serving (5 medium-sized mushrooms) has only about 20 calories, no cholesterol and virtually no fat and sodium.
Mushrooms are high in riboflavin, a B-vitamin that promotes healthy skin and good vision. Niacin, another B vitamin found in mushrooms, ensures that the digestive and nervous systems function as they should.
Pantothenic acid, also found in mushrooms, is involved in the production of hormones. Mushrooms are an important source of potassium; one medium-sized portabella contains more that a banana.
Selenium is an essential mineral that plays an important role in the immune system, the thyroid system, the male reproductive system and cancer prevention; mushrooms are the only produce item that contains significant amounts. Copper, also found in mushrooms, aids iron in its role in making the red blood cells that deliver oxygen to all the cells in the body.
Medical Benefits Mushrooms
Scientists are looking into the role that white mushrooms may play in treating and preventing breast cancer. Laboratory studies suggest that a mushroom extract may help prevent heart disease by reducing blood lipids and cholesterol levels. Researchers are taking a serious look at the medicinal potential of both shiitake and maitake mushroom extracts in the prevention and treatment of prostate cancer.
Storing Mushrooms
Always refrigerate mushrooms. Loose mushrooms keep well in paper bags in the refrigerator. Avoid airtight plastic bags because they will retain moisture and speed spoilage. Properly stored, fresh mushrooms will keep for five days or longer.
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