Mushrooms

There is always a freshness about springtime. New life is sprouting up and new possibilities as the warmer weather moves in. Excitement fills the air with thoughts of gardening and delicious fresh produce in the months to come.

Speaking of fresh produce, did you know Pennsylvania is the largest producer of mushrooms! Mushrooms are not something we have to wait to get excited about in spring time because mushrooms are grown in Pennsylvania year-round. That means that they are always in season.

There are many different varieties of mushrooms. Several popular varieties include crimini, oyster, portabella, shiitake, and white button. Each variety has its own unique texture, taste, and nutrient make up. 

You may have seen crimini mushrooms labeled as "baby bellas." They are very similar to white button mushrooms, but have a darker brown cap. Another difference from the popular white button mushrooms is that crimini mushrooms have an earthier flavor. This characteristic makes them a great option to blend with beef, pork, or any vegetable dish. They also have a firmer texture which makes them a great addition to soups and stews.

Oyster mushrooms can come in different colors like gray, pink, yellow, or blue. They have a very delicate flavor. They can be briefly be sautéed with butter and onions to be used as a topper on dishes like pasta. If you are preparing a dish with a longer cook time, add the mushrooms towards the end of cooking.

Portabella mushrooms have brown caps and typically are larger. They are a larger version of crimini mushrooms. Portabella mushrooms have a meat-like texture and flavor making them a great substitution for things like burgers! Portabella mushrooms can be broiled, roasted, or grilled.

Shiitake mushrooms are known for their curved stems. These stems should be removed before cooking, but don't throw them away! You can use the stems for additional flavor in soups and stocks. The Shiitake mushrooms also have a meaty texture making a great addition to stir-fries, entrees, vegetables, soups, and pastas.

The most popular variety of these are the white buttons. They represent the largest amount of mushrooms that are consumed in the United States. White button mushrooms have a mild flavor and they blend well with other ingredients. You can sauté them and add them to pasta, pizza, or your weekend omelet. You can even slice them and add them raw to a salad.

As you can see, there are many ways that you can eat mushrooms and they are a healthy addition to your plate. Mushrooms are low in calories, fat-free, cholesterol-free, and very low in sodium. They provide us with vitamins, minerals, and fiber. Specific varieties will vary in which general vitamins and minerals they contain. The USDA Dietary Guidelines breaks down the recommended daily vegetable intake into vegetable subgroups. These subgroups include dark-green vegetables, red and orange vegetables, legumes (beans & Peas), starchy vegetables, and other vegetables. Mushrooms would fall into the "other" category of vegetables.

There has been a lot of research conducted around mushrooms and the health benefits associated with their consumption. Researchers at Penn State University have studied specific antioxidants, ergothioneine and glutathione, that are found in mushrooms. The amount of these antioxidants varies from species to species of mushroom. According to Dr. Robert Beelman, Professor Emeritus of Food Science and Director Center for Plant and Mushroom Foods for Health, porcini mushrooms have the highest amount of these antioxidants. Antioxidants help to fight against free radicals that produce stress and damage in our bodies. Including things like antioxidant rich mushrooms in our diet, can protect against this damage.

When choosing any variety of mushrooms, make sure the mushrooms are firm with a fresh appearance and dry surface. You can store the mushrooms in their original package or in a paper bag for up to seven days. When cleaning mushrooms, brush off any debris from the mushrooms or rinse them briefly under running water and pat dry with a paper towel.

Mushrooms are one of those love it or hate it foods. However, as you can see there are many different varieties that all have unique flavors and textures. If you try one variety and don't like it, give a different variety a try. If you didn't like mushrooms cooked a certain way, try them cooked a different way. The good news is that here in Pennsylvania we have lots of local options to explore when it comes to mushrooms.

Kale and Basil Pesto Zoodles with Mushrooms

Author: Mushroom Council
Prep Time: 30 minutes
Cook Time: 10 minutes
Total Time: 40 minutes
Yield: 3-4

Ingredients

2 cups chopped kale leaves
¼ cup lightly packed basil leaves
8 tablespoons extra virgin olive oil
2 garlic cloves chopped
4 tablespoons freshly grated Parmesan cheese
2 tablespoons pine nuts
½ teaspoon fine sea salt
8 ounces white button mushrooms, chopped
3 medium zucchinis (about 1 ½ pounds) cut into zoodles
Fine sea salt to taste

Instructions

1. Place the kale, basil, and 4 tablespoons of olive oil in a small food processor or the cup of a single serving blender.
2. Pulse in 10 second intervals until all ingredients are combined and the kale is finely chopped.
3. Add 2 more tablespoons of olive oil, the garlic, 2 tablespoons of Parmesan cheese, pine nuts, and the ½ teaspoon of sea salt.
4. Pulse in 10 second intervals until all ingredients are finely chopped and transform into a thick dressing.
5. Heat the remaining 2 tablespoons of olive in a large, deep skillet over medium-high heat.
6. Add the mushrooms and cook for 2 minutes, just until the being to soften.
7. Add the zoodles and cook 2 to 3 minutes more, just until they begin to become tender.
8. Pour in the pesto and cook for 1 more minute to heat all ingredients.
9. Garnish with the remaining 2 tablespoons of Parmesan and season with any addition salt to taste before serving.