Full of flavor, and bursting with compounds that can reduce cholesterol and improve immunity, mushrooms are nutritional—and curative—champions.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Of all the earth’s natural substances, mushrooms are among the most medicinal. While researchers are only beginning to understand how the many compounds in mushrooms can fight ailments ranging from infections to cancer, two compounds appear to rise above the rest: terpenoids, potent antiviral, antibiotic, and anti-inflammatory agents, and polyaccharides, chainlike sugars that enhance the immune system and may help the body fight cancerous tumors. All mushrooms are low in fat and are a good source of B vitamins—including folate, which protects against birth defects and may prevent heart disease—as well as fiber and protein. Many mushrooms also provide vitamin D, which helps the body absorb calcium and is present in few other foods. Of course, each type of mushroom has distinct qualities. Shiitakes may boost the immune system, thanks to the carbohydrate lentinan, which has antiviral and antimicrobial properties. Antioxidants thioproline and ergothioneine may also attack free radicals. In addition, preliminary laboratory research suggests that extracts of shiitake may help inhibit the proliferation of breast and colon cancer cells. Maitake mushrooms (also known as hen-of-the-woods) also have cancer-fighting properties, and have been used to ease the side effects of chemotherapy. They may enhance the immune system, lower blood sugar, and help control high blood pressure. Fan-shaped oyster mushrooms may lower cholesterol by inhibiting an enzyme that’s key to cholesterol synthesis. Morels provide seven amino acids, and portobellos (including creminis, also called “baby portobellos”) are a prime source of potassium. Even white button mushrooms contain more antioxidants than the more expensive maitakes, and studies have shown that they may also help prevent breast cancer. Dried mushrooms have the same nutritional value as fresh, and a more intense flavor.

　　

HOW TO BUY

Step 2

When buying fresh, look for mushrooms with a firm texture and gills that are pink or tan. Avoid those that are discolored or slimy, or that have pitted caps. When possible, buy whole mushrooms in bulk rather than presliced and packaged. Dried mushrooms are sold by weight (1 ounce dried equals about 1 cup prepared). Choose packages with large pieces and plenty of caps, which are preferable to stems; avoid mushrooms with lots of holes.

　　

HOW TO STORE

Step 3

Keep fresh mushrooms in a paper bag in the refrigerator for up to 3 days. Do not store mushrooms in a plastic bag, which will trap moisture and cause them to become soggy. Store dried mushrooms in an airtight container in a cool, dark, and dry place for up to a year (do not refrigerate).

　　

PREPARATION TIP

Step 4

Use a soft, dry brush or paper towel to remove dirt from fresh mushrooms before using. For stubborn dirt, rinse mushrooms under a thin stream of cool water, then dry thoroughly with paper towels. Do not soak them, as they will absorb water rapidly and turn mushy when you cook them. Trim the spongy tips and any tough stems off white button mushrooms, creminis, portobellos, and oyster mushrooms; the rest is edible. Shiitakes have tough, inedible stems that should be removed; maitake stems are also tough, and should be sliced thinly if used. Sauté mushrooms in oil over high heat, stirring occasionally, until any liquid has evaporated and they are cooked through, then use in pastas or as a sandwich or pizza topping. Whole Portobello caps can also be grilled (about 4 to 5 minutes on each side) to make meatless burgers. To prepare dried mushrooms, rinse them under cold water to remove grit, then soak them in warm liquid to soften. Drain mushrooms in a sieve lined with a paper towel or coffee filter, and reserve the liquid to use in recipes calling for broth, such as soups or risottos.

　　

DID YOU KNOW?

Step 5

Mushrooms have been used in China and Japan for centuries, possibly millennia, to boost immunity and fight cancer and other diseases.

　　

Recipes

Step 6

Mushroom and Scallion Frittata p. 86

　　

Step 7

Grilled Mushroom Burgers with White-Bean Spread p.129

　　

Step 8

Shiitake Nori Rolls p.137

　　

Step 9

Mushroom Soup with Poached Eggs and Parmesan Cheese p.156

　　

Step 10

Soba Noodle Soup with Shiitakes and Spinach p.163

　　

Step 11

Asparagus with Shiitakes, Shallots, and Peas p.186

　　

Step 12

Sablefish en Papillote with Shiitake Mushrooms and Orange p.219

　　

Step 13

Brown Rice with Tofu, Dried Mushrooms, and Baby Spinach p.232

　　

Step 14

Swiss Chard, Mushroom, and Quinoa Salad p.256

　　

Step 15

Farro and Mushroom Dressing p.313

　　Power Foods