Mushrooms are uniquely healthy

With their savory taste and many health benefits, mushrooms are a great addition to your healthy shopping list.  Mushrooms are truly unique. Unlike most foods which fall in the plant or animal category, mushrooms are in a kingdom of their own – fungi.

Mushroom Health Benefits

Mushrooms are nutrient-dense and naturally low in calories. They have been shown to decrease the risk of cancer, lower sodium intake, promote lower cholesterol, protect brain health, stimulate a healthy gut, support a strong immune system, and are the only vegetable to promote Vitamin D.

One portobello mushroom has more potassium than one banana.

Mushrooms are Sustainable

Mushrooms are the star of sustainable produce. They are grown from recycled waste and byproducts of other crops resulting in a smaller environmental footprint than other crops. They can be grown without sunlight, are 90% water, and can be grown and harvested year-round. They grow quickly, doubling in size every 24 hours and ready for harvest in 2-3 weeks. Farmers harvest mushrooms by hand using minimal equipment thus reducing greenhouse gas emissions. As climate-change warriors mushrooms help forests absorb CO2 by storing carbon in the soil.

Locally Grown in Pennsylvania

Living here in southeastern Pennsylvania, I can easily say that mushrooms are my favorite locally grown product. In fact, nearby Kennett Square, PA has branded itself as the “Mushroom Capital of the World” due to the high concentration of mushroom farms and its national recognition as a premiere source for exotic mushrooms.

Of course, mushrooms have been cultivated and eaten worldwide for centuries, so while mushroom capital of the world is a bit of an exaggeration, we can say that about 50% of America’s mushrooms come from the 20-mile area around Kennett Square. Here are some of the popular varieties of edible mushrooms grown in Pennsylvania.

• White Button
• Crimini
• Portobello
• Enoki
• Oyster
• Maitake
• Shiitake
• Lion’s Mane
• Nameko
• Black Pearl
• Trumpet
• Pioppino
• Chestnut
• Beech

Mushroom Cleaning and Storage

To prolong freshness, store mushrooms in a paper bag and keep in the refrigerator. To clean mushrooms, brush off debris with fingers or a damp towel. You can rinse briefly but avoid soaking in water as mushrooms will absorb water and become soggy.

Cooking with Mushrooms

If you want to brown your mushrooms, you should begin by removing excess water. Once cleaned and sliced, cook in a dry pan and watch steam rise. Remove from pan after a few minutes, heat oil or butter over medium heat and add mushrooms back to the pan in batches to avoid overcrowding. Avoid the temptation to move them around too much. Rather, allow the browning to take place and then flip over. In general, you will get the best results if you cook mushrooms separately from other vegetables.

Marinated Mushroom Layer Salad

Marinating is a simple, no cook way to prepare mushrooms. This salad brings together a variety of vegetables and herbs that enhance the savory flavor of marinated mushrooms.

Marinated Mushrooms
¼ cup extra virgin olive oil
1 clove garlic, grated
2 tablespoons apple cider vinegar
1 tablespoon chopped chives
½ teaspoon fine sea salt
¼ teaspoon ground black pepper
1/2 pound ounces mix of sliced crimini, shiitake, maitake, pompom and/or oyster mushrooms

Salad
4 cups chopped romaine lettuce
2 medium tomatoes, cored and chopped
8 to 10 mini sweet orange and yellow bell peppers, sliced
1 ½ cups green peas (thawed, if frozen)
1 bunch radishes, quartered (about 12 radishes)
6 green onions, white and green portion sliced

Salad Dressing
1/4 cup mayonnaise
1/4 cup plain yogurt
2 Tbsp apple cider vinegar
1 teaspoon chopped chives
1 teaspoon chopped parsley
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon fine sea salt

Directions:
To make marinated mushrooms, whisk together olive oil, garlic, rice vinegar, chives, salt and pepper in a medium bowl. Stir in mushrooms. Let marinate for at least 15 minutes.

To assemble salad, layer lettuce, tomatoes, and mini sweet pepper rings in a deep, clear salad bowl. Sprinkle in peas, top with radishes, and then green onions.

Stir together mayonnaise and yogurt in a medium bowl. Mix in chives, parsley, garlic powder, onion powder and salt.

Spread dressing over top of salad. Spoon mushrooms out of marinade and layer on top of dressing. Refrigerate for up to an hour before serving. Toss to mix all ingredients before enjoying.

*Note: The longer the mushrooms marinate the more flavor they will have. Aim for 15 to 30 minutes, but if you have time, let them sit for up to an hour.

References
7 Health Benefits of mushrooms. https://www.uclahealth.org/news/7-health-benefits-of-mushrooms. Retrieved September 14, 2023.
Mushroom facts, American Mushroom Institute. https://www.americanmushroom.org/main/mushroom-facts/. Retrieved September 14, 2023.
How is Kennett Square Mushroom Capital of the World. https://kennettmushrooms.com/how-is-kennett-square-the-mushroom-capital-of-the-world/. Retrieved September 14, 2023.

Karen Kruza, MPH, RDN, LDN, Registered Dietitian Nutritionist and Owner Kruza Nutrition.