Mighty Culinary Mushrooms

Mushrooms come in many varieties, both edible and toxic. Edible mushrooms are highly sought after due to their multitude of flavors, textures, and medicinal benefits. After the standard white button mushroom, shiitake and oyster mushrooms are the most common in todays cuisine. Both shiitake and oyster varieties are a top-notch source of fiber, and consist of 30-35% protein by weight.* These qualities make them an excellent choice for dieters. 

Shiitake mushrooms are one of the worlds healthiest foods. Some may even consider shiitake a "superfood" because of their ability to assist with weight loss, better health, and longevity. They are an outstanding source of potent B vitamins. "One hundred grams of shiitake contains more than three milligrams (mg) of riboflavin (B2), 106 mg niacin (B3), and 17 mg pantothenic acid (B5)."* Along with essential B vitamins, shiitake mushrooms also provide vitamin D and are a concentrated source of minerals - especially selenium, copper, zinc, manganese, phosphorous, and potassium. Shiitakes are a favorite among culinary mushrooms for their rich, buttery flavor and meaty texture. They taste great by themselves or pair well with vegetables, meats, poultry, or seafood.

Both shiitake and oyster mushrooms contain beta-glucan complexes that have been shown to inhibit cancer cell growth, boost immunity, and control cardiovascular health. These complexes are linked to Diabetes prevention and can help normalize cholesterol levels. Oyster mushrooms are wide, fleshy, and tender with a sweet subtle flavor. They cook quickly and will work as a substitute in most mushroom recipes.  

Cinnamon caps are exotic among gourmet mushrooms. They have a nutty flavor plus a firm, crunchy texture with creamy stems and are highly sought after due to their texture retention after cooking.
Like shiitake and oyster mushrooms, they are high in fiber,  B vitamins, and are one of the few food sources of vitamin D. Like all mushrooms, they are fat free and low in calories.

It is important to eat only organic mushrooms because they will absorb compounds in the substrates that they grow in. Mushrooms may be dried, pickled, frozen, or canned - and should always be cooked before consumption. Raw mushrooms may contain small levels of toxins, however, cooking them will eliminate these toxins and release valuable nutrients in a way that our bodies can absorb them.  Click Here for mushroom cooking times and more!

*Parts adapted from the article Culinary Mushroom Magic by: Case Adams - Naturopath
**Become a Mushroom CSA (Community Supported Agriculture) member here!

6 Tips for Preparing Your CSA Produce

The shift towards seasonal eating can be difficult, but having the joy of farm fresh vegetables is well worth it. With CSA registration, you are about to take off on a culinary adventure, so we’ve put together a few tips to help you out along the way.

1. Roast. Nearly everything that you receive in your CSA box can be roasted, including the greens! Quickly broil them in the oven, toss them into a sandwich or lettuce wrap, add them to eggs or eat them as a side dish!
2. Risotto. Risotto is a rice and chicken broth based dish that veggies can be added to. Try inventing a new risotto recipe with unique finds from your CSA box!
3. Salsa. When tomatoes ripen in late summer, you should have everything you need to make an extremely fresh homemade salsa straight from your CSA box. You are the master of your own spice level, seasonings and consistency!
4. Sauté. You can put any vegetable from your CSA box into a sauté. Simply, chop up a veggie combination that fits your mood, then add them to a sauté pan with olive or coconut oil. Toss in garlic and onion first for a big flavor boost before adding your veggies one by one. Serve over rice, quinoa or on its own.
5. Soup. Make a garden-fresh soup any day with the produce from your CSA box. From gazpacho to a hearty minestrone, soup is always in season! Freeze any extras for a warm taste of summer when winter is in full blast. You can even save discarded ends of onions, carrots and celery in the freezer to make your own vegetable stock. 
6. Salads. Kale salad, cucumber salad, pasta or potato salad… your can make it all with your CSA produce box. Try adding roasted vegetables and local meats, make a salad without lettuce, or infuse white vinegar with fresh herbs for a flavorful salad topping twist!

The trick to eating seasonal is basing your meals around your produce rather than your produce around your meals. Use a variety of veggies in each meal to avoid spoilage. Only have a small amount of something? Use your produce as a pizza topping, mix it in with macaroni, add to an omelet, or spruce up your dish with a garnish. Be creative with your food and stay connected for more meal inspiration!