3 minute read
SHROOMS HEALTHIER THAN YOU MAY KNOW
SHROOMS
HEALTHIER THAN YOU MAY KNOW
Advertisement
An often under-appreciated food, mushrooms have been eaten and used as medicine for thousands of years. Traditional and folk medicine practitioners laud the bell-shaped fungi for their healing and cleansing properties. All varieties of mushrooms are low in calories and fat and contain modest amounts of fiber and various nutrients. Mushrooms are also recognized by chefs for their ability to create savory rich flavors called umami, thanks to the presence of an amino acid called glutamate, which is also found in meats, fish, cheeses, and simmering soups. Mushrooms are the leading source of the antioxidant nutrient selenium in the produce aisle. Antioxidants, like selenium, protect body cells from damage that might lead to chronic diseases and help to strengthen the immune system, as well. In addition, mushrooms provide ergothioneine, a naturally occurring antioxidant that may help protect the body’s cells. Cooked or raw mushrooms contain selenium which isn't found in most fruits or vegetables. Selenium is a pretty powerful antioxidant, thought to prevent cancer, cardiovascular disease, cognitive decline and thyroid disease. Mushrooms also have high levels of two other antioxidants, glutathione and ergothioneine. They are thought to be essential for anti-aging, as they prevent cognitive decline and oxidative stress. Research shows people in countries who consume higher amounts of these antioxidants see fewer
Shrooms are the leading source of the antioxidant nutrient selenium incidences of neurodegenerative diseases. Luckily, you just need to consume about five button mushrooms per day to reap the full nutritional benefits! Mushrooms are rich in the B vitamins, riboflavin, niacin, and pantothenic acid. Riboflavin is essential for energy production and how our body metabolizes fat, while niacin helps metabolize macronutrients (proteins, carbohydrates and fats) in the body. Pantothenic acid aids in hormone production and assists the nervous system. Mushrooms also offer a pretty hefty dose of magnesium. One cup of cooked portobello mushrooms have even more potassium than a medium-sized banana! When selecting mushrooms look for firm whole caps with an even texture. They should be refrigerated until use, but ideally within one week. Do not wash or clean them until just before using. Storing in a brown paper bag with the top open will help to absorb moisture and keep them from spoiling, as opposed to tight plastic wrapping that traps moisture. Mushrooms are delicate and should be cleaned gently. Either place them under gentle running water to release any dirt
or brush dirt off with a dampened paper towel or soft brush.
There are many different mushrooms on the market. Be adventurous and try a few! Porcini mushrooms are great for sauces, chantrelles make a great pasta sauce! Or mix them all up and make a wild mushroom soup or sauté them in butter and garlic.
Please do not be so adventurous as to pick your own mushrooms. That is a hobby that needs to be deeply researched before starting. There are many mushrooms out there that can be fatal when eaten.
PASTA WITH CREAMY WILD MUSHROOM SAUCE
8 servings
INGREDIENTS 1 pound uncooked pasta of your choice 1 tablespoon butter 12 ounces presliced wild mushroom blend 1/2 cup chopped onion 1/3 cup finely chopped shallots 1 tablespoon minced garlic 1 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 cup dry white wine or dry vermouth 2/3 cup whipping cream 1/2 cup grated fresh Parmigiano-Reggiano cheese 2 tablespoons chopped fresh parsley
DIRECTIONS Cook pasta according to package directions, omitting salt and fat; drain. Melt butter in a large nonstick skillet over medium-high heat. Add mushrooms, onion, shallots, garlic, salt, and pepper; cook 12 minutes or until liquid evaporates and mushrooms are tender, stirring occasionally. Add wine; cook 2 minutes or until liquid evaporates, stirring occasionally. Remove from heat. Add pasta, cream, cheese, and parsley, tossing gently to coat. Garnish with minced fresh parsley, if desired. Serve immediately.