September is MUSHROOM month, so I had to talk about
mushrooms now. Mushrooms are a huge part of our vegan diet, so let’s get
started!!!
What makes a mushroom edible? Edibility is mainly defined as
the absence of poisons and the presence of a desirable taste and smell. So it's
not enough that a certain mushroom won't make you sick, it has to taste good as
well! Very few species meet these criteria, thus most mushrooms are considered
inedible.
The practice of eating mushrooms dates back thousands of
years. The first reliable evidence appears with the Chinese, and continues
through time to today, spanning many different cultures.
From cultivated white buttons to elusive morels and
truffles, edible mushrooms continue to be popular throughout the world. I've
included much more information below, starting with important things to know.
This covers both health benefits and dangers. We'll then move on to cultivated
vs. wild mushrooms, and end, a few recipes. Guaranteed to make you hungry!
Important Things to Know
Edible mushrooms have uses beyond jazzing up your favorite recipe. They're known for their health benefits as well. Besides being low in sodium, fat, and calories, most mushrooms contain:
Fiber
Potassium
Protein
Selenium (an important antioxidant)
L-ergothioneine (another powerful antioxidant)
Copper (needed for cardiovascular health)
Niacin (an important B vitamin)
Cancer-fighting ingredients (polysaccharides, linoleic acid)
Zinc
Of course, your mileage may vary depending on the type of
mushroom and the environment in which it grew. To reap the greatest health
benefits, it's best to consume mushrooms that were grown organically, or that
were picked from a non-toxic environment. Never eat mushrooms from polluted
areas.
Certain poisonous mushrooms can cause illness or death. If
you're picking specimens from the wild, always make a positive identification
before eating it.
Alcohol interacts badly with a few species, such as
Coprinopsis atramentaria. Take care if eating a lot of mushrooms and drinking. They
say that everyone's allergic to something, and there are cases of mushroom
allergies. Only have a small amount as a test if you're eating a new mushroom
for the first time.
Avoid problems by educating yourself about what you're
eating.
Different Types of Edible Mushrooms
Edible mushrooms are either commercially cultivated or
picked from the wild. You can also try cultivating them at home on a small scale.
Commercially cultivated mushrooms are produced on farms and
growing sites all over the world. Below is a list of some common species that
go from growing room to grocery store.
White buttons - Agaricus bisporus - The common white
button-shaped mushroom in stores.
Cremini - Agaricus bisporus - Slightly larger, brown
strain of the white button. Known for its firm texture and heartier taste.
Portobello - Agaricus bisporus - Simply a large,
overgrown cremini. Popular on their own and as a meat substitute.
Oyster - Pleurotus ostreatus - One of the easiest
species to cultivate, produced all over the world.
Enokitake -
Flammulina velutipes - These long and thin mushrooms are popular in soups.
Shiitake - Lentinula edodes - These well-known
mushrooms are delicious and good for you.
Wild mushrooms are a little trickier. Certain species have a
mycorrhizal relationship with specific tree and plants. The fungus invades the
roots of the tree, giving it access to energy-giving sugars and giving the tree
greater surface area to absorb water and nutrients.
This relationship is not easily simulated in a lab, making
mycorrhizal fungi difficult to impossible to cultivate. For this reason they
must be picked from the wild, and are much more expensive than commercially
cultivated species.
There's a huge
industry around wild mushroom harvesting, one that's sparked much debate. It's
not yet known what ecological impact removing so many mushrooms has on the
environment. There's also controversy over how migrant mushroom harvesters are
treated.
Below is a list of some of the more popular wild edible mushrooms. Click on the links for more information:
Morels - Extremely popular the world over for their unique flavor and shape. Known to induce an intense appreciation!
Maitake - Grifola frondosa - A strange-looking larger
mushroom that is both edible and medicinal.
Porcini - Boletus edulis - Another delicious edible
loved the world over.
Giant Puffball - Calvatia gigantea - Yes, these giant white
globes are edible.
Chanterelles - Cantharellus cibarius - Considered a
gourmet edible, these beautiful mushrooms are not difficult to identify with
some practice.
Matsutake - Tricholoma matsutake - These are very
popular in Japanese cuisine.
Shaggy Mane - Coprinus comatus - Should be eaten soon
after cooking as they disintegrate into an inky mess.
Black Trumpet - Craterellus cornucopioides - These
rich-tasting mushrooms look like black chanterelles.
There are more edible species out there to be enjoyed!
Let the fun begin!!!
Serves 4
Ingredients:
3/4 cup dried shiitake, porcini, or morel mushrooms
1 cup hot water
1 tablespoon olive oil
1 pound crimini or fresh wild mushrooms, sliced
2 tablespoons minced fresh ginger
2 garlic cloves, minced
1 tablespoon finely grated lime zest
3 cups vegetable broth
2 tablespoons tamari
2 tablespoons rice wine vinegar
2 green onions, thinly sliced crosswise (green and white
parts)
Pinch of cayenne
Lime wedges
Directions:
Stir dried mushrooms and hot water together in a small bowl.
Set aside.
Heat oil in a large pot over medium heat. Add crimini
mushrooms to the pot and cook, stirring often, for 5 minutes or until mushrooms
are tender.
Add garlic, ginger, and lime zest and cook, stirring, for 2
minutes.
Remove pot from heat and stir in dried mushrooms and liquid,
broth, tamari, and vinegar.
Return pot to the heat and bring to a low simmer, adjusting
heat to medium-low.
Simmer for 10 minutes. Stir in green onions and season with
cayenne.
Serve soup hot, garnished with a lime wedge
(You can always
substitute with your favorite mushrooms)
Vegan Delight Stuffed
Mushroom
Serves 4
Ingredients
10 mushrooms
1/3 large zucchini,
minced
1/4 cup onion, minced
1 Tbsp. olive oil
Pinch sea salt
1 Tbsp. balsamic
vinegar or red wine
Directions
1. Take the stems off the mushrooms, and put them aside. Rub
the mushrooms with 1-2 teaspoons of olive oil, then with a pinch of salt. Put
the mushrooms in a baking dish into an oven at about 350 degrees F.
2. Meanwhile, mince the mushroom stems, zucchini and onion
and stir them together in a bowl. Add another teaspoon of olive oil, another
pinch of salt and the vinegar or red wine. Take the mushrooms out of the oven
and fill them with the vegetable mixture.
3. Put any extra stuffing on the side to bake separately.
Put the dish back in the oven for 20 minutes, or until the mushrooms are soft.
Vegan Mushroom
Stroganoff
Serves 4
Ingredients
2 tablespoons olive oil
1 small onion, chopped
1 clove garlic, minced
8 ounces button mushrooms, sliced
4 ounces cremini mushrooms, roughly chopped
1 tablespoon flour
2 tablespoons white wine
1 tablespoon tomato paste
2/3 cup plain soymilk
4 ounces whole wheat fettuccine
1 tablespoon chopped fresh parsley
Directions
1. Cook the
fettuccine as package directs, drain.
2. Meanwhile, heat
the oil in a large skillet over medium heat and cook onions 2 minutes or until
translucent. Add the garlic and 30 seconds longer. Add the mushrooms, reduce heat to medium low
and cook, stirring occasionally 5 to 6 minutes or until they release their
juices.
3. Sprinkle flour
over the mushroom mixture and stir to combine.
Add wine, tomato paste and soymilk.
Cook stirring until thickened.
4. Toss with the
fettuccine and sprinkle parsley over all.
Come back tomorrow for more mushroom fun!
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