Even though mushrooms are generally regarded as a vegetable, they actually contain unique nutrients not found in vegetables and are technically a fungi. With such a huge range now available to suit different dishes and cuisines, it really is time to bring them out of the dark and say “caps off to mushrooms!”
Nutrient know-how
The great thing about mushrooms is that they are low in fat and provide essential nutrients not usually associated with fresh produce, including riboflavin, niacin and selenium. In fact, only garlic provides more selenium per gram than mushrooms. Mushrooms are also being widely studied for their immune-boosting and anti-cancer effects. According to one recent US study, mushrooms can act as aromatase-blockers — interfering with the production of oestrogen which plays a crucial role in the development of hormone-dependent breast cancers. More research is still needed, however with only 100kj per 100g raw serve, you can afford to slice and dice mushrooms into your favourite salads, wraps, gourmet pizzas, casseroles, pastas and stir-fries.
Types and delights
Cultivated mushrooms have increased in popularity over the years and we have come a long way from the pure white varieties. Portobello, shiitake, enoki and oyster mushrooms are now popping up in grocery stores and in recipe books. According to the Australian Mushroom Growers Association, most people ate mushrooms from cans in the 1970s, whereas today 95 percent of people are eating them fresh. You can also find specialty dried or preserved mushrooms at Asian grocers and gourmet food stores stocking European delicacies like morels and truffles.
Last bite
Be mindful that there are also poisonous varieties of mushrooms and fungi around — including the aptly named Death Cap fungi. So, if someone offers you wild produce or you come across some gems on a country walk, make sure they are safe to eat. If in doubt, try to avoid even handling the unknown fungi, as poisonous spores on hands, clothing or baskets can still lead to severe allergic reactions.
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