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Fabulous Fungi: Mushroom Guide
Did you know that there are well over 3000 edible varieties of mushrooms grown around the world, and in the
U.S., almost every state cultivates them?
Ancient civilizations believed that mushrooms gave them superhuman strength, calling them “food of the
gods.” Today, mushrooms are enjoyed for their earthy, savory quality that brings a depth of flavor to whatever
foods they are paired with. Low in fat and nutrient dense, they have a texture that makes them an ideal
substitute for meat. In fact, research from Johns Hopkins Bloomberg School of Public Health showed that
substituting mushrooms for meat can be an effective method for reducing daily calorie and fat intake while still
feeling full and satisfied after the meal. For a mouthwatering “burger,” place grilled Portabella mushrooms on a
toasted bun and top with onions, tomato, relish, or your favorite condiment. What an easy, delicious way to put
more veggies on your plate!
With the variety of mushrooms available, you can have fun exploring their unique flavors and textures by
adding them raw to salads and sandwiches or try different cooking methods and see how each brings out a
mushroom’s individual characteristics.
Not sure where to begin? Here’s a guide on how to use seven popular and widely-available mushrooms:
WHITE BUTTON
Representing about 90% of the mushrooms eaten in the U.S., white buttons have a fairly mild
taste. They can be eaten raw, sautéed, or baked­—and blend nicely with almost any other food.
Add to salads, pasta, rice and pizza.
CRIMINI
Similar in shape to white buttons, crimini mushrooms are light tan or rich brown in color, and
have a firmer texture and a deeper flavor than white buttons. They’re also known as baby
’bellas (they’re related to the Portabella) and browns.
MAITAKES
This rippling and fan-shape variety is also called “Hen of the Woods.” Maitakes have a rich
woodsy taste and can be prepared simply by sautéing in butter; they can also be added to side
dishes and soups.
Brought To You By
For more information on mushroom nutrition, recipes and more visit www.mushroominfo.com.
OLDWAYS NUTRITION EXCHANGE: RESOURCES FOR SPREADING THE WORD ABOUT DELICIOUS AND HEALTHY EATING
This information may be reproduced for educational purposes. Please credit the Mushroom Council and Oldways Nutrition Exchange.
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PORTABELLA
Larger than crimini (they can be up to six inches in diameter), Portabella mushrooms have
a very deep meat-like flavor and texture. They can be broiled, roasted, or grilled. To grill
portabellas, remove their stems, brush both sides of the caps with olive oil and a sprinkle of
salt; place them on your grill (gill side up) and cook for approximately 5 minutes, then flip
over. Cook for another 3 to 5 minutes. They’re done when the center is soft and juicy.
Remove from the grill, and to keep them juicy, let them rest for 5 minutes before eating.
SHIITAKE
Dark brown with broad umbrella-shaped caps, shiitake have a rich, almost smoky taste.
Sauté in butter, or add to stir fries, pastas, and soups. (Be sure to remove their stems
before using.)
ENOKI
With their long spindly stems and little button caps, enoki are mild tasting and a bit crunchy.
They can be eaten raw—use them to top off salads or sandwiches for extra flavor and texture.
Trim roots and separate the stems before using.
OYSTER
Living up to its name, this mushroom has an oyster-shaped cap, smooth texture, and a hint
of oyster flavor. Because its thin cap and very short stem cooks quickly, its best to add this
mushroom at the last stage of cooking. Oyster mushrooms are common in oriental stir fries
but great in dishes from any culture.
CLEANING MUSHROOMS
Before using your mushrooms, brush off any peat moss with your fingers or a damp paper towel. Fresh
mushrooms shouldn’t be soaked, but can be rinsed briefly under running water and then patted dry. Use them
soon after rinsing so they don’t absorb residual water and become soggy. If stems are tough, trim or remove.
KEEPING MUSHROOMS FRESH
Select mushrooms that are firm, dry to the touch, and have a smooth, plump appearance. Refrigerate your
mushrooms in their original packaging or in a porous paper bag. When stored properly they may keep up to one
week. Fresh mushrooms aren’t freezer friendly, but cooked mushrooms when stored in a well-sealed container
or freezer bag may be frozen for up to one month.
EASY PREPARATION
Sautéing is the easiest way to cook whole, slide, chopped or halved mushrooms, which can then be added to
your favorite recipes. Brush a pan with oil or butter or use a non-fat cooking spray; turn heat to high; add a single
layer of mushrooms and sear them. Turn once when mushrooms turn red-brown on one side; cook until the
other side turns the same color; remove from heat and season to taste.
Brought To You By
For more information on mushroom nutrition, recipes and more visit www.mushroominfo.com.
OLDWAYS NUTRITION EXCHANGE: RESOURCES FOR SPREADING THE WORD ABOUT DELICIOUS AND HEALTHY EATING
This information may be reproduced for educational purposes. Please credit the Mushroom Council and Oldways Nutrition Exchange.