Edible Orange County Spring 2022

A Member of Edible Communities

Spring 2022 No. 41

Wild About Mushrooms

In Season

Fit Foodie

Spring Poem

edible

Contents Spring 2022

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Features 8

Wild About Mushrooms

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Poem

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By Michele Jacobson

By William Wordsworth

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In Each Issue 4

Editor’s Note

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In Season

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Fit Foodie Have Plan ; Will Eat

By Gina Mullins Cohen

By Gina Mullins Cohen

By Mareya Ibrahim

Cover Photo: Andreas Zerndl Dreamstime.com

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Editor’s Note edible Communities 2011 James Beard Foundation Publication of the Year

Spring’s Journey Today, as I write this, I am in the land of 10,000 lakes, Minnesota! I have been to Minnesota one time before and that was over 20 years ago.

I don’t remember much. The trip was for work. I was at a conference, housed in a big hotel - one of the chains - located just outside of Minneapolis. I remember this specifically because no one wanted to be inside listening to the talking heads of those giving presentations. Everyone wanted to be outside. Anywhere outside would do - just outside.

This time I am on vacation. My husband and I are about to venture down The Great River Road. We start in Minneapolis with a plan to end near Dubuque, Iowa. We will hike, bike, walk and canoe our way throughout the planned route of the Mississippi River, the St. Croix River, the Wisconsin and the Root as well as bluffs, valleys, glens and meadows. A true journey for us within nature and all its wonder.

And the food! So far, the food in Minneapolis has been magnificent. Vegans, vegetarians and carnivores delight in menus of field greens, walleye, beef and mushroom soup. Oh yes, mushroom soups of so many varieties – one for every palate – who knew? I wonder what the remaining days will bring. I wonder what new tastes my appetite will give way to and ache for once discovered.

This issue covers the delights of spring. Poetry, seasonal finds and yes, even mushrooms.

Author, educator and chef, Michele Jacobson, takes the challenge by writing about that exact topic – mushrooms.

Mareya Ibrahim-Jones, the Fit Foodie, covers the skill of organizing and food prepping when it comes to feeding your family and we invite you to take a different kind of journey as we relaunch our poetry of the season series.

A quick note to point out an inaccuracy in our Winter Warm 2022 issue. The byline for the article entitled Follow Your Gut, was incorrect. The correct author of that piece is Michele Jacobson, the very author of Wild about Mushrooms, in this issue.

It’s time for me to put down my pen and go out into the great northern woods surrounding me. Until next time, eat good food, laugh a lot and choose to be happy. It really is that simple.

– Gina Mullins-Cohen

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Orange County® Published by Eclipse Media Partners, LLC Editorial Staff Gina Mullins-Cohen Editor gina@edibleoc.com 310-721-3093 | 949-315-6445 Bill Cohen Editor: Arts and Culture 310-721-3093 | 949-315-6445 info@edibleoc.com Robert D. Mullins Investigative Reporter Editor info@edibleoc.com 310-721-3093 | 949-315-6445 Kim Mabon Creative By Design Creative Director kim@creativebydesign.net 951-226-5617 Moe Goode Web Master info@edibleoc.com Digital Magazine Producer Creative By Design kim@creativebydesign.net Advertising Gina Mullins-Cohen Publisher gina@edibleoc.com 310-721-3093 | 949-315-6445 No part of this publication may be used without written permission from the publisher ©2022. Every effort is made to avoid errors, misspellings and omissions. If, however, an error comes to your attention, please accept our sincere apologies and notify us. Thank you.

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In Season

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Spring

By Gina Mullins-Cohen

Apricots Asparagus Avocados Basil Beans, Green Beets Boysenberries Broccoli

Cabbage Cantaloupe Carrots Cauliflower Celery Chard Cherries Collards Corn Cucumber

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Dates (Medjool) Eggplant Figs Grapefruits Grapes Kale Kiwifruit Lettuce Melon

(Honeydew/ Persian/ Watermelon) Mushroom Nectarines Okra Onion (Dry/ Green) Olallieberries Oranges Passionfruit Peaches Peas (Blackeyed/Green) Plums Raspberries Spinach Squash (Summer) Strawberries Tomatoes Turnips

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WILD ABOUT

o o r h Mus

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BY MICHELE JACOBSON

oms

W

hat comes to mind when you think of mushrooms? The health-promoting food du jour, hallucinogenic magic ‘shrooms, poisonous toadstools…or do you simply love to eat them?

You may assume that mushrooms are vegetables, but they are not, nor do they grow the same way plants do. Rather, they are a fungi; and although we turn our noses up at the thought of mold, yeast and food rot, all are members of the fungi family and play an important ecological role. Fungi decompose organic matter - such as plants and animals - and are responsible for recycling nutrients back into the ecosystem.

A “true” mushroom has three components: a stem, a cap and gills. On the underside of the gills are thousands to billions of microscopic spores, which are the fungal seeds. The spores release in a fine powder, which travels through the air and so allow

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the fungi to reproduce, and its life cycle to begin again.

The term mushroom can be loosely used. There are mushroom “imposters,” including truffles, which are biologically classified as tubers, and lobster mushrooms, which are actually a fungus that grows on other fungi. (You never know when you may need to know some mushroom trivia.) There are over 10,000 known mushroom varieties, of which only about forty are edible. This includes wild mushrooms, such as chanterelles, and others that are widely cultivated, mostly on commercial mushroom farms. There are benefits and drawbacks to each type.

Wild Mushrooms Foraging for wild mushrooms is a popular pastime for mycophiles (devotees of mushrooms), as well as professional foragers. Wild mushrooms develop a host of potent antioxidants, which they need to protect themselves from the damaging effects of environmental challenges, including harmful insects and weather. The health-promoting benefits of these anti-oxidative compounds transfer to us when we eat wild mushrooms. Foraging, however, has its drawbacks.

Since edible and poisonous mushrooms can resemble each other, an experienced forager or mycologist is required to tell them apart.

(There’s truth to those old wives’ tales about poison toadstools; eat-

Wild Mushrooms

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ing the wrong mushroom really can kill you!) Also, foraging is often restricted or forbidden in many places. These regulations are in place to discourage depletion of a natural resource. To overcome both obstacles, there are foraging clubs in many areas, led by professionals with an eye towards safe and conscientious foraging.

Cultivated Mushrooms Fungiculture, the business of cultivating mushrooms on a mushroom farm, is an estimated $50 million dollar industry, worldwide, with the United States second only to China in commercial cultivation. That said, almost 90 percent of mushrooms consumed in the U.S. are grown domestically, led by production in Pennsylvania (the acclaimed “Mushroom Capital of the World”), followed by California.

Commercial cultivation utilizes mushroom-growing trays in a climate-controlled environment. Although this may not seem natural, fungiculture is important because the ever-increasing demand for mushrooms could quickly deplete the wild supply, harming the delicate ecosystem. The dominant cultivated varietal is the white button mushroom, also called a champignon. Native to Europe and North America, this humble white can grow into a brown button mushroom, also called baby-bella or cremini. At full maturity, it morphs into the meaty portobello.

In recent years, the American palate has shifted towards these brown-colored mushrooms, as well as a host of specialty varietals including oyster, shiitake and enoki. The modest mushroom has been honored as The New York Times 2022 Ingredient of the Year as a health-promoting, adaptogenic food, as well as its place in the mushrooming plant-based movement (pun intended).

Small, but mighty, mushrooms flex impressive nutritional muscle. In fact, a serving has almost twice the nutrients of any vegetable or fruit. They are rich in vitamins B, C and D, and minerals, such as potassium, zinc and selenium. And even though they are 90 percent water, one-cup of raw mushrooms contains three grams of plant-based protein. Mushrooms are also rich in beta-glucans, a type of fiber that strengthens the immune system.

Surprisingly, cultivated varietals pack more of a nutritional punch, containing more protein, fiber and most minerals than wild mushrooms. However, wild mushrooms boast a higher antioxidant content, making them the darling of medicinal mushroom enthusiasts. Mushrooms also contain ergosterol, a substance that, when exposed to ultraviolet light, converts to a plant source of vitamin

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Shiitake Mushrooms

D. While wild mushrooms can contain up to thirty times more ergosterol, thus producing more vitamin D, cultivated mushrooms that are exposed to UV light can also develop this nutrient. This information appears on a package label. Many people prefer dried mushrooms, which have the advantage of both highly concentrated flavor and nutrients. However, you slice or dice them, mushrooms are a superfood.

Medicinal Mushrooms Mushrooms have been utilized for their therapeutic effects, all over the world, for thousands of years. There is much evidence to support this traditional medicine, with research suggesting that mushrooms contain substances that may prevent or reduce incidence of cancer, heart disease, diabetes and viral infections. Research from The Harvard School of Public Health indicates that the non-nutritive substances in mushrooms, such as antioxidants, provide antiinflammatory and anti-cancer effects.

Mushrooms are often associated with traditional Asian medicine.

The most popular medicinal mushrooms include shiitake, reishi, turkey tail and lion’s mane, which are known for a wide range of attributes, including anti-inflammatory, antioxidant and immunityboosting qualities, as well as for stimulating energy levels and cognitive clarity. The reishi mushroom is so revered in traditional Chinese medicine that it is called the Divine Mushroom of Immortality!

Medicinal mushroom supplements can be found as tinctures and extracts, as well as in dried or powdered formulations. However, since research shows that whole mushrooms contain the same medicinal properties, you can get comparable therapeutic benefits by including a variety of fresh mushrooms in your diet.

Magic Mushrooms Psilocybin is a naturally occurring compound that induces altered states of consciousness. It is present in hundreds of different fungi and can elicit a range of psychoactive effects and distorted perceptions of time, space and the senses. Colloquially called magic mushrooms, psychedelics or, simply, ‘shrooms, these fungi have long been used for their spiritual and mystical effects by New World cultures, indigènes populations and seekers. When researchers discovered their usage, in Mexico in the 1950’s, they introduced them to a wider audience and popularity skyrocketed. Around that time, research on psilocybin mushrooms showed great promise for treating a range of

How To Grow-Your-Own Although it’s not a new technique, log-based mushroom cultivation has really caught on in recent years.

This is an option for home cultivators who seek a more natural process than mushrooms-in-a-box (it’s a thing!) or growing them on a tray. With this method, a log is hand-inoculated with spawn, which is basically a mushroom seeding substance. Once inoculated, the log is left out in nature for the fungi to develop and grow. Cultivating mushrooms on logs or other organic matter is a great way to mimic wild mushroom growth.

Different mushrooms grow best on specific wood types and matching the varietal to the log helps ensure a higher and more consistent yield. Some mushrooms are not picky at all, while others are choosier. Certain reishi mushrooms are partial to hemlock, though others seem to favor maple.

Both hen and chicken of the woods prefer oak, while shiitake will diplomatically grow on a broad variety of hardwoods.

Lion’s mane grows well on various woods; in this case it’s the tree that’s picky; the black walnut will only host this specific varietal. It’s a real mix and match adventure.

The most popular varietals for log-cultivation are shiitake and oyster. Many on-line tutorials provide specific information about the numerous components of log-based cultivation, including spawn-type, wood-type, inoculation, incubation and harvesting. Kits are widely available to get started with this popular method.

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Reishi Mushrooms

conditions, from severe depression to alcohol dependence to PTSD. However, the 1970’s brought the U.S. War on Drugs, legal research on psilocybin halted for a number of decades. The good news is that these mushrooms are once again being actively studied, with impressive results. A Johns Hopkins University study showed that psilocybin can substantially diminish depression and anxiety in patients with advanced cancer. In addition, researchers found that 78 percent of psilocybin study participants considered the experience among the top five most meaningful of their lives, often bringing about positive lasting changes such as altruism, gratitude and forgiveness.

The flip side is that psilocybin mushrooms can also elicit negative effects, including confusion, hallucinations and heightened blood pressure. This is why magic mushrooms, as well as any other therapeutic psychoactive compound, should only be taken with a medical professional or experienced guide, such as a shaman or indigenous healer. Legality varies from country to country; in the U.S. it is illegal to grow, buy, sell or use psilocybin mushrooms.

Poisonous Mushrooms It’s no joke; at least 70 to 80 species of mushrooms are known to be poisonous to humans. Amanita phalloides, which goes by the fitting moniker death cap mushroom, is one of the deadliest. Native to Europe, it closely resembles the harmless straw mushroom, but is so deadly that a mere half-cup will do you in, killing at least one person a year. There are also toxic mushrooms that won’t kill you, but still can elicit a range of allergic reactions, from mild asthma to severe shock. An example is the lobster mushroom; it contains iodine, which adversely affects those with shellfish allergies. The rule of thumb is: if a wild mushroom cannot be identified, it should be considered poisonous, and not eaten. Not even just a sniff or a nibble.

How to Get Your Mushroom Fix Mushrooms are a gateway food into the exploration of other cuisines. Shiitake and enoki mushrooms, native to East Asia, are widely 12

used in Japanese cuisine. The difficult to cultivate chanterelles are so beloved by the French that there are concerns of their depletion in the wild. In China, different mushrooms are used for culinary and medicinal purposes. Common cooking mushrooms in Chinese cuisine include a combination of fresh and dried varieties, such as dried shiitake and cloud ear mushrooms and, especially, the ubiquitous black wood ear mushroom, also appealingly called tree ear fungus.

Mushroom-enhanced beverages, such as coffee, tea and chai, have recently experienced exponential growth in the American marketplace. These products generally contain a mushroom powder, called chug. It’s important to note that mushroom-enhanced foods and beverages, while all the rage, cannot legally claim health benefits.

It is also important to know the source of the mushrooms in these products, especially since they are being consumed in a concentrated formulation. Are they cultivated or wild, sourced from the U.S. or China, organic or sprayed with pesticides?

How you cook mushrooms can affect their nutrient content.

When cooked in fat, such as oil or butter, vitamin D content tends to diminish, because it is fat-soluble. Cooking in water does not affect it. In fact, the water method not only helps retain nutrients, but can also appreciably concentrate mineral content. Grilling and, surprisingly, microwaving are also good cooking methods that retain mushrooms’ manifold nutrients.

Fresh mushrooms should be consumed as quickly as possible because nutrients diminish in just a few days. It is best to refrigerate them in a container, covered with a damp paper towel. This keeps them moist, while still permitting airflow. Eating a wide variety of mushrooms is highly recommended since their inherent beneficial compounds vary, and eating different types together provides a synergistic effect. There is a plethora of great reasons to get your daily dose.

Mushrooms are incredibly versatile: most can be eaten raw, sautéd, baked, grilled, and more. They are excellent on their own and also play nicely with other ingredients, be it in a quiche with eggs and cheese, a stew with meat or chicken, or as the focus of a cream or wine sauce for fish dishes. An iconic dish is mushroom risotto, but substituting any other grain or pasta yields equally sublime results.

The savory, umami flavor that mushrooms lend to plant-based dishes has long been appreciated by vegans, vegetarians and omnivores, alike. Stuffed or stewed, the wide variety of flavors and textures make mushrooms an exciting ingredient. Even though they grow in the shade, mushrooms well-deserve their place in the sun.

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LINES WRITTEN IN EARLY SPRING

BY WILLIAM WORDSWORTH

I heard a thousand blended notes, While in a grove I sate reclined, In that sweet mood when pleasant thoughts Bring sad thoughts to the mind.

To her fair works did Nature link The human soul that through me ran; And much it grieved my heart to think What man has made of man.

Through primrose tufts, in that green bower, The periwinkle trailed its wreaths; And ’tis my faith that every flower Enjoys the air it breathes.

The birds around me hopped and played, Their thoughts I cannot measure:— But the least motion which they made It seemed a thrill of pleasure.

The budding twigs spread out their fan, To catch the breezy air; And I must think, do all I can, That there was pleasure there.

If this belief from heaven be sent, If such be Nature’s holy plan, Have I not reason to lament What man has made of man?

This poem is in the public domain and was discovered on poets.org

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HAVE PLAN, WILL EAT Why meal prepping will change your life and your waist

BY MAREYA IBRAHIM

Mareya Ibrahim is The Fit Foodie, a TV chef, holistic nutrition coach, author and award-winning entrepreneur and inventor. She is the author of “Eat Like You Give a Fork,” and a signature chef to the NY Times bestseller “The Daniel Plan: 40 Days to a Healthier Life”.

Mareya is the host of “Recipes For Your Best Life” Podcast and is a frequent guest on national cooking shows. Connect with Mareya at mareyaibrahim.com.

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When you have 5 mouths to feed, thinking about food is a full-time endeavor.

Even though it’s a big part of my career, making from-scratch sauces and foraging for ingredients is not part of my daily routine – especially with voracious teenagers and athletes in the family. Forget about 30-minute meals.

When they start circling the kitchen like a pack of wolves, I’ve got 10 minutes tops before they start bearing their canines.

As the owner of two businesses, mom of 5 and designated family chef, meal prep has made a monumental impact on my sanity and the collective well-being of my family. If mama doesn’t have it together, no one else will, either.

Did I mention, I’m training for my first bikini competition? That’s where you wear an ittybitty piece of fabrici and show every piece of flesh you have on public display in front of a live audience, flexing, posing and smiling for the judges. At 53, I figured, what do I have to lose other than my dignity? After all, I survived Covid and the season I’m referring to as ‘the dark days,’along with a torn ACL and meniscus, menopause and a car accident in a 2-year window.

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Getting up in front of people is a cake walk in comparison.

The success formula for any type of physique competition is 90% what you put on your fork and eating clean and macronutrient-balanced meals are much easier to control when you’re cooking at home.

A big part of my weekly strategy is creating simple hacks and lifestyle habits to save time and take the stress out of the process of cooking. By picking one day a week to meal prep, you can significantly take a lot of time and tribulation away from the kitchen. Like the saying goes: fail to plan, plan to fail and when it comes to something as important as food to a chef and nutritionist, I couldn’t stomach the idea of a frozen meal existence or worse, the default drive thru. I want to control portion sizes and where the ingredients come from. I want to know how much sodium and fat are going into my meals. I know all too well that if you eat to thrive, you help your body and brain to function at their best and that’s where we can make the biggest impact on our health three times a day.

With that, here are my top1 0 favorite meal prep strategies to help get you ready for clean eating success:

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Sun dried tomato white bean puree and grilled artichoke

Get a plan and shop with a list.

It’s tough to go into the store and wander the aisles if you don’t have a roadmap. If you have an idea of what you’re going to make during the week, you’ll never be caught with your pantries down. Write down what you plan to make each day and then build your shopping list. You can also use this to shop online so you have all your staples ready to go at the press of a button. If you’re not sure where to start, download my free week meal plan and shop from the list – I’ve already done the work for you. This will help save you money, too. You can modify for dietary needs if you’re vegan or have any particular allergies or food preferences.

Double or triple the batch.

Half the battle of cooking is shopping and getting the ingredients out of the fridge and pantry. Making two or three batches of the same dish is a breeze. Stews and soups, baked meals or banana bread are all perfect candidates for this strategy and leaning into your freezer for a homemade meal that’s already made is smart, time saving hack. It also will serve you well if you have a late day of work, are traveling or have kiddos at home that eat twice as many meals as you and can easily pop food into the oven when you need a break. It’s the ‘rainy day’ approach that makes this so savvy.

Have the right tools for the job.

Being equipped with the ‘right stuff’ in the kitchen will make your preparation much easier and more efficient. Aside from the essential sharp knives, easy-to-clean and chemical-free cookware, muffin and loaf pans and scissors for cutting herbs, these are my top 5 must-have kitchen appliances for quicker meals: • A powerful blender for smoothies, soups and sauces • A good food processor for nut butters, spreads like my Grilled Artichoke Hummus and dips like my Sundried Tomato White Bean Dip and to scoop into or top your dishes • A spiralizer for making veggie pasta noodles • A pressure cooker for fast stews and one pot ‘set it and forget it’ meals • A toaster oven for melting and crisping

Stock up on shortcut staples.

There are items that might take a long time to prep but are nearly as good to buy already pre-made that will save you time cooking and are easy items to throw into a salad or soup, or whip into a dip or sauce. These include: • Aseptic low sodium broths and stocks • Canned beans (I love cannellini, garbanzo and black beans) • Artichoke hearts • Roasted red peppers • Canned seafood like sardines, salmon and white anchovies • Nuts like almonds, walnuts and cashews

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The Fit Foodie

Pre-wash your produce.

Being a plant-based person, fresh produce is the cornerstone of my diet and for everyone, it gives the benefit of a wide variety of color, texture, flavor and freshness to your meal prep.

But washing produce takes time and if you rinse it with water in advance, it can make it go bad faster. I created eatCleaner® to not only help you eat cleaner, safer produce but to help it last

longer. It’s not like water. Bring your produce home, wash it with eatCleaner® and store each item in a sealed container – like a salad bar in your fridge. Your greens, berries, root veggies and anything else you clean will be ready to eat when you are – and just watch how much longer it lasts and how much more your family eats.

You’ve now made your produce more convenient to eat, without spending a lot of money on all the pre-washed produce that often is questionable when it comes to freshness and safety. You can find it online at eatcleaner.com or at retailers like Albertsons, Vons and Stater Bros. We even make a Seafood + Poultry Wash that’s ideal of taking the ‘stank’ off of shellfish, the slime of chicken and tenderizing it into juicy submission.

Pre-cook proteins and grains.

I like to pick a couple of proteins and a couple of grains to cook off during my meal prep that can easily get incorporated into a taco or burrito, to make a bowl or salad, a wrap, a stir fry or a baked dish. Hardboiled eggs, baked salmon, a whole roasted chicken are all standbys that my family loves are versatile in a wide variety of dishes. For grains, I love the pressure cooker for brown or black rice, barley, quinoa or millet for a high-fiber base to basically a million different variations. The barley makes a wonderful breakfast cereal, steeped in coconut milk and topped with chopped nuts, dried dates and a sprinkle of chia seeds. And you can always top a quick stir fry with a fried egg for a meal in less than 5 minutes.

The One-Sheet-Wonder pan meal.

I owe this hack to my dad. Way before sheet pan meals took over Pinterest, I credit him for this amazing strategy for the simple reason he created it. “I don’t like a mess in the kitchen.” The key to this is picking ingredients that cook evenly at once. For proteins, shrimp, thin fish fillets and cuts of steak all work well. You can follow the same lead for plant-based proteins like tempeh and canned beans. Add quick-cooking veggies like diced bell peppers, onions and garlic and you have oven-baked fajitas in no time. I recently made a one-pan paella with plant-based sausage, cauliflower rice, shrimp, roasted red pepper and spices and it was the BOMB.

Stock up on sauces and spices.

Chicken sausage spelt and pepper skillet

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You’ll never get bored with your staples if you vary up the seasoning. Load up your spice cabinet with flavor blends so it’s one and done. I love the grinders from Melissa’s Produce for this

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The best kind of balls

because they come out fresh and just in the right amount. One time, those beans are Mexican flavors and another time, they’re Mediterranean – or a fusion of both (my favorite). I also love making my freezer flavor bombs. Just take an old school ice cube tray, fill each compartment ¾ of the way with EVOO, grapeseed oil or avocado oil, add fresh herbs like rosemary and chopped garlic, a grind of your favorite seasoning and freeze. Then pop out a cube to add to veggies, proteins and grains and POW – instant, concentrated flavor and fat in one step. Romesco, salsa, pesto, hummus and olive tapenade are always around in my kitchen for easy, flavorful meals and sidekicks for veggies.

Pound it out, chop it up.

The thinner the cut, and the smaller the dice, the faster the cooking time. If you have a thick chicken breast, butterfly it, then pound it thin with a kitchen mallet and BAM – you’ve cut your time in half. The same goes for potatoes, root veggies and other produce that might take a little more time to cook.

Shredded carrots will always cook faster than chunks. If you make the pieces smaller, less surface equals less time cooking and more time enjoying.

Defer to veggies.

When it comes to getting meals made faster, vegetables are almost always going to cook quicker than their animal protein and starchy counterparts. Noodles made from zucchini or yam noodles cook up in about 2 minutes and tossed with a ready-to-eat pesto and some toasted pine nuts get dinner on the table in less than five. A stir fry featuring cauliflower rice, bite-size broccoli, bok choy and baby corn with pre-broiled tofu or tempeh and a premade sauce gets the meal on the table in about 6 minutes. Even if you’re an omnivore, pick 2 days a week where you eat more of a plant-based diet and reap the benefits of a more nutrient-dense plate, easier digestion and more energy, too.

Recipes can be found in Mareya’s book, “Eat Like You Give a Fork: The Real Dish on Eating to Thrive.” (St. Martin’s Griffin) available at eatcleaner.com.

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