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!

Cleaning and Cooking Your Mushrooms

Cleaning Mushrooms:

A little dirt doesn’t hurt, but it’s a good practice to clean your mushrooms. 

All you need is a cloth or a soft brush. Moisten it only slightly – making your mushrooms too wet will alter the texture.

Wipe off the caps and stems of your mushrooms to remove any debris, then knock off dirt (if any) that is in the gills or crevices.

Let your mushrooms dry for 30 minutes before cooking.

Cooking Mushrooms:

There are many methods of mushrooms preparation – the most common of which is sauté. Sautéed mushrooms may be added to a variety of recipes or served on their own.

To make a simple sauté, start with an olive oil & butter combination (1Tbsp per 4 oz. of mushrooms). Crushed garlic and/or sliced onions may be added to the sauté for added flavor and should be cooked 4-5 minutes before mushrooms are added. 

Do not stir mushrooms often, stirring will release moisture and cause them to steam instead of caramelizing. It is best to cook cap side down.

Cook Times:

• Oyster Mushrooms: 4-5 minutes
• Shiitake Mushrooms: 7-8 minutes
• Cinnamon Caps: 7-8 minutes