In this last post of this Feature Friday Series, we are exploring one of the newest Canadian grown mushrooms, the King Oyster.
Name: Pleurotus Eryngii
Description: King oyster mushrooms have a light tan cap with a thick white stem.
Taste: This stout, thick fleshed mushroom is pleasantly chewy top to bottom and has the advantage of remaining firm when cooked. The flavour contains a delicate taste of woodsy and sweet.
Uses: This whole mushroom can be eaten. Adapts well in French, Italian, Mediterranean and Chinese cuisines. It stands up to sauteing, stir-frying, and grilling, becoming golden brown and nicely crisp.
How they Grow: King oyster mushrooms have a very similar growing process to enoki mushrooms. You can read about that process here. For the growing process in pictures visit Enviro Mushroom Farm's website here.
In this Feature Friday Series, we will explore all the different varieties of fresh mushrooms grown locally right here in Canada.
Today we are exploring a mushroom that is often mistaken as a mushroom grown in Asia, the Enoki Mushroom.
Name:FlammulinaVeluptipes
Description: Enoki mushrooms have long, slender white stems with tiny, firm caps. The sort of resemble a bean sprout.
Taste: This mushroom has a mild, delicate flavour that is complimented by a slight crunch.
Uses: Enoki mushrooms can be eaten raw or cooked. They are commonly used in Asian cooking but are also excellent in salads, sandwiches, soups, and pasta sauces.
How they Grow: Today's technology uses automated systems and machines to fill plastic bottles with substrate made of many different ingredients including ground corn cob pellets, wheat bran and soybean meal. The bottles are sterilized, inoculated with the mushroom spawn, and placed in environmentally controlled growing rooms. When the mycelium has spread through or colonized the substrate, the bottles are moved to an area where a plastic collar is attached to the top of the bottle. This collar guides the forming mushrooms to grow straight up to help control Carbon Dioxide. Enokis require a colder environment, 45 F / 7.2 C compared to 60 F / 15.5 C which is what is required by other varieties. After about 90 days, the mushrooms are harvested. The collars are removed, the Enokis plucked from the mouth of the bottle, and packaged in shrink wrapped bags. The remaining substrate is recycled because Enokis only produce one set of fruiting bodies per crop.
In this Feature Friday Series, we will explore all the different varieties of fresh mushrooms grown locally right here in Canada.
Today we are focusing on the delicate, and very visially appealing, Oyster mushrooms.
Name: Pleurotus Ostreatus
Description: Oyster mushrooms have a funnel-shaped cap, ranging in size from 1 to 4 in. (2.5 to 10 cm), with gills running up a short off-center stem. These mushrooms are available in a range of colours, most commonly eaten are the grey, but they are also available in white, brown, black, and pink.
Taste: Oyster mushrooms have a delicate, mild flavour with a velvety texture. These mushrooms are best when eaten cooked.
Uses: Its texture makes it a great compliment to chicken, seafood, and pork.
How they Grow: Like other mushrooms oyster mushrooms are also grown in an environmentally controlled building. These mushrooms require a bit more humidity and fresh air than the agaricus varieties. Oysters are grown on a range of agricultural and wood waste products including hardwood chips, chopped cereal, straw and corn cobs. After the growing medium is pasteurized it is cooled and then inoculated with oyster spawn and packed into long, tube shaped plastic bags. Holes are punched into the bag to allow for the oxygen to initiate mycelial growth. The bags are either hung or set up on racks in the controlled growing room. The oyster mushrooms will begin to grow out of the holes that were punched in the bag.
After about 14 days the mushrooms are ready to be harvested. Like all mushrooms, oysters are also harvested by hand. Pickers will simply cut the mushrooms stem as close to the plastic bag as possible. This will allow for another flush to come through.
In this New Feature Friday Series, we will explore all the different varieties of fresh mushrooms grown locally right here in Canada.
Today we are focusing on the very flavourful Shiitake mushrooms.
Name: Lentinus Edodes
Description: Shiitake mushrooms have a large, fleshy brown cap, and are anywhere from 2-4 inches in diameter. They are tan to dark brown in colour, with tan gills.
Taste: Shiitakes have a soft, spongy quality, producing a woodsy, meaty flavour and texture when cooked.
Uses: This mushroom is most commonly used in stir-fry, and pasta meals. Shiitake mushrooms are often used in Asian cultures because of the belief that they have medicinal properties.
How they Grow: Shiitake mushrooms were originally grown on natural oak logs. The process took a very long time because it takes up to four years for the mycelium to colonize the wood sufficiently enough to produce shiitakes. When the mushrooms did grow it was only in the spring and fall. One natural oak log could last up to 6 years.
With new technology, mushroom farmers can create artificial logs that produce shiitake mushrooms much faster. Oak sawdust, straw, corn cobs and other organic materials are mulched up and packed into a poly bag where it is sterilized and inoculated with spawn. These bags are place in environmentally controlled rooms, where the humidity and light are set at the ideal growing conditions for shiitake mushrooms. The man-made logs will start to produce shiitakes in seven weeks. Once the shiitake have started to grow, it takes another 7 days for them to be ready for harvest. Once a log is completely harvested and the first flush is finished, the log is soaked in ice cold water for about 1 hour. This re-actives the mushroom mycelia causing the log to start growing again. This new process takes about 4 months compared to the six year cycle on natural logs.
In this New Feature Friday Series, we will explore all the different varieties of fresh mushrooms grown locally right here in Canada.
Today we are focusing on a close relative to the white mushroom, and a "big brother" of the crimini mushroom, the Portabella.
Name: Agaricus Bisporus
Description: Portabellas are fully-grown crimini mushrooms, with a large, light tan cap. Portabellas are the largest of all domestic mushrooms.
Taste: Since they are grown to a large size, Portabella mushrooms lose some moisture, giving them a meaty texture and earthy taste.
Uses: Can be grilled, baked, or deep-fried, are great as an appetizer, side dish or entrée. Because of their natural meatiness, Portabella mushrooms are great meat substitutes with no fat, sodium, or cholesterol.
How they Grow: Since Portabella mushrooms are also in the Agaricus Bisporus family, they grow they exact same way as the whites and criminis do, with one exception; they are picked later. Since mushrooms double in size every 24 hours, a large portabella would be picked approximently 3-4 days after a crimini is picked.
In this New Feature Friday Series, we will explore all the different varieties of fresh mushrooms grown locally right here in Canada.
Today we are starting with the most popular mushroom in Canada, the White Button. Name: Agaricus Bisporus
Description: White mushrooms come in petite, button, large, stuffer and griller.
Taste: The mildest tasting mushroom out of the bunch. The taste does become stronger with cooking.
Uses: Can be used with almost anything; it is so versatile.
How they Grow: Growing white mushrooms takes several weeks. First the mushroom farmer must prepare the substrate. The substrate is the food source for which mushrooms grow. This substrate is pasteurized at 160 F/71 C to kill bacteria.
Unlike other plants that grow from seeds, mushrooms reproduce through microscopic particles called spores. Spawn is made by inoculating a piece of sterile grain with mushroom spores. Farmers can buy spawn from a sterile laboratory where they are produced. The spawn is spread on trays of full substrate in rooms that are climate controlled to promote growth. The root system, consisting of a web-like mass called mycelium, allows the mushroom spores to receive nutrients in the substrate. The substrate is covered with a layer of peat moss.
Within three weeks small mushrooms appear through the peat moss, this is called "pinning". One week after the mushrooms start pinning, they are ready to be harvested. Harvesting mushrooms is done by hand. Mushrooms are processed, packed and refrigerated quickly before being shipped torestaurants or food stores within 24 hours. The production process from substrate production to market takes approximately three months.
Enjoy all the season has to offer, and surprise your guests with a tasty mushroom appetizer.
With holiday season in full swing, have you thought about what appetizers to serve at your next get together? Why not fresh Canadian mushrooms? Fresh mushrooms are easy to prepare, flavourful, elegant, and are sure to keep your guests entertained before dinner.
Mushroom Fondue Fondue is back. Especially the melted Swiss cheese version served with fresh mushrooms, whole or halved. Skewer and dip mushrooms (whites and browns are delicious) into your favourite cheese fondue mixture. Serve with dry white wine and let the conversation begin.
Mushroom Bruschetta Need something that you can prepare ahead? Combine 2 cups chopped assorted mushrooms with minced garlic, chopped fresh parsley, fresh basil, 3 tablespoons of olive oil, and pepper to taste. Refrigerate several hours or overnight. Spoon onto lightly toasted slices of fresh bread. Sprinkle with grated mozzarella and Parmesan cheese. Broil until mushrooms are cooked and cheese melts.
Mushroom Dippers Use fresh whole or thick sliced mushrooms for dipping instead of crackers or chips. They’re nutritious, great for the calorie conscious and delicious.
Mushroom Kebabs Thread mushrooms onto several bamboo skewers; brush with oil and broil, turning often. Remove mushrooms from skewers onto platter. Serve hot, with a ranch style dressing for dipping. Tasty and simple.
No matter what recipe you use, your guests will be not only entertained but also amazed by the versatility of the mushroom.
Your immune system is your body’s first line of defense against disease and infection. A healthy immune system is important at every age. A strong immune system helps protect against infections from bacteria and viruses.
There are many ways you can keep your immunity boosted. Getting enough sleep, keeping stress levels in check, exercising every day and being at a healthy weight will go a long way to maximize your wellness. Good nutrition is also essential for maintaining the immune system in top shape. Including a wide variety of nutrient-rich foods in your diet gives your body the nutrition it needs to help protect against illness and lower the risk of developing chronic diseases such as diabetes and heart disease.
Fresh Mushrooms Can Help!
Boosting Immunity with Mushrooms
A 2006 study found that the beta-glucan, a polysaccharide that is part of the soluble fibre found in mushrooms, had potential anti-inflammatory activity, which may help protect the body against disease.
Mushrooms extracts may also stimulate different cells of the immune system.
Vitamins and Minerals
A 2000 study published in the American Journal of Clinical Nutrition found that elderly subjects who were deficient in vitamins and minerals, including selenium, zinc, vitamin B6 and folate, also had fewer and less effective natural killer cells.
A ½ cup serving of uncooked, white button mushrooms is a good source of niacin, copper, pantothenic acid and riboflavin. You’ll also get some vitamin B6, vitamin C, folate and zinc.
Adding up the Antioxidants
Ergothioneine is a naturally occurring antioxidant found in mushrooms that may also help protect the body’s cells. Ergothioneine is found in both raw and cooked mushrooms.
Interested in where your fresh mushrooms come from? Then check out Maribel Linfield's interview with Whitecrest Mushroom Farm owner Murray Good.
Murray explains the whole process of mushrooms growing, and debunks a few myths along the way.
Then roll up your sleeves and throw on an apron, it's cooking time with me! I show Maribel how easy it is to prepare my favourite recipe, Sweet and Spicy Stir-Fried Mushrooms.
According to the Canadian Cancer Society, 22,700 Canadian women will be diagnosed with breast cancer is 2009. Sadly, 5,400 will die of it.
The good news is, research shows 30 to 35 percent of all cancers can be prevented by eating well, being active and not being overweight. Along with physical activity and not smoking, healthy eating is one of the cornerstones for cancer prevention.
According to research conducted at the Beckman Research Institute of the City of Hope in Duarte, Calif., linoleic acid extracted from mushrooms suppressed growth of hormone dependent breast tumors in mice.The links between mushrooms and breast tumors are:
mushrooms contain linoleic acid
linoleic acid inhibits aromatase
aromatase suppresses estrogen
estrogen is a hormone associated with tumor cell production
The strongest anti-aromatase activity was from large white “stuffer” mushrooms. Shiitake, white button mushrooms, portabella, crimini and baby button mushrooms also showed significant inhibitory effects.
The Beckman scientists suggest that a 100 g (3.5oz) serving of mushrooms per day would help suppress breast tumor growth in women. However, much more research, including human studies, needs to be done before any specific recommendations can be made.
Healthy eating is one of the cornerstones of cancer prevention, along with being active, not being overweight, and not smoking. As they are low in calories and fat, have very little carbohydrate and provide some fibre, fresh mushrooms are a delicious way to eat healthy.
“Already out of lunch ideas after the first weeks of school? Dietitians have some practical tips to help your kids increase their vegetable & fruit and milk product intake which are two problems areas for many school-age boys and girls,” says Mary Sue Waisman, registered dietitian.
Try one or more of these tips to keep lunches nutritious, delicious and fun: • Keep supplies handy to make packing lunches easier. • Work with your family to make a list of appealing healthy lunch options and keep it on the fridge so it's always handy. Make sure there are at least a few favourites on the list for each family member. • Invite your child into the kitchen to become the lunch-making chef!
According to the Canadian Community Health Survey, 59% of Canadian children and adolescents reported consuming less than 5 servings of fruit and vegetables a day. In addition, 61% of boys and 83% of girls aged 10 to 16 did not get the recommended 3 to 4 servings of milk and alternatives. As a result, your child could be missing out on key nutrients to help them grow well and do their best in school.
100 grams of fresh Canadian mushrooms count as 1 serving of Fruits & Vegetables, and with so many ways to enjoy them, you will have no problem incorporating them into your families meals. For more meal planning tools and resources visit the Dietitians of Canada's website. Delicious mushroom recipe ideas can be found in our Recipe Library.
Did you know that here in Canada, September 14th-18th is Prostate Cancer Awareness Week? It is with good reason, as prostate cancer is the most common cancer among Canadian men.
The Canadian Cancer Society statistics estimate that 25,500 men will be diagnosed with prostate cancer in 2009, and 4,400 will die from it.
The good news is, research shows 30 to 35 percent of all cancers can be prevented by eating well, being active and not being overweight. Along with physical activity and not smoking, healthy eating is one of the cornerstones for cancer prevention.
The Canadian Cancer Society recommends choosing 5 to 10 servings of vegetables and fruit every day to reap the benefits of their disease-fighting antioxidants and phytochemicals. As they are low in calories and fat, have very little carbohydrate and provide some fibre, fresh mushrooms are a delicious way to eat healthy. In addition, emerging research suggests that nutrients in mushrooms, specifically beta-glucans and selenium, may have potent anti-prostate cancer activity.
Beta-Glucans
Beta-glucans, a type of carbohydrate, found in Maitake mushrooms, destroyed human prostatic cancers cells in a laboratory setting.
Selenium
Researchers in the Netherlands found that men who ate the most selenium in their diet had a 31% lower risk of developing prostate cancer.
Eating foods rich in selenium may also lower the likelihood of developing prostate cancer and slow prostate cancer tumor progression according to results from the Physicians’ Health Study.
A single 100 gram serving of fresh crimini mushrooms provides 37% of your Daily Value of Selenium.
The process of growing mushrooms has mystified people for years, leading to the misconception that mushrooms grow in straight manure. This belief has cause people to clean mushrooms in very unusual ways. From peeling to scrapping out the gills, people will try almost anything to get that dirt off the mushrooms.
Not very often is the question asked, what exactly are those specs of dirt on the mushrooms?
That dirt is most often sterilized peat moss. All Canadian mushroom growers use peat moss as the ‘casing layer’ on the top of the mushroom beds. Mushrooms are grown in beds in large growing rooms. The beds are made of wood, steel or aluminum. Before each crop is planted, the rooms and beds are sterilized at 160°F (71°C) for 24 hours, this ensures they will start with clean equipment.
The beds are then filled with a growth medium called substrate, which supplies carbon and nitrogen nutrients. The substrate is pasteurized at 136°F (58°C) for 8 hours before the mushroom ‘spawn’ are mixed into it. Spawn is mushroom mycelia attached to sterile grain, such as millet or rye. It is the seedstock of mushrooms. Spawn is delivered to the grower, in sealed bags from sterile laboratories that specialize in mushroom mycelia genetics.
In the beds, the substrate layer is about 8 inches (20 cm) thick. Two inches (5 cm) of peat moss is spread over the substrate to supply moisture. This is called the ‘casing layer’. The mushroom mycelia permeate throughout the substrate and grow up through the casing layer. By controlling the temperature, humidity, oxygen and CO2, the grower stimulates the mycelia to form mushrooms on the surface of the peat moss. The whole process from spawning to harvest takes about 14 days.
So what should you do to remove the specs of dirt? Simply give the mushrooms a quick rinse under cold running water and pat dry just before you enjoy them!
Get your pencils, books and lunches packed, it’s back to school time!
Can you believe that it is almost September! And you know what that brings; the common parent challenge - what to pack in the children’s lunch bags that is fast, delicious and nutritious! A good place to start is fresh fruits and vegetables.
Canada’s Food Guide recommends children ages 4-13 eat 5-6 servings of Fruit & Vegetables a day. One hundred grams (100 g) of fresh mushrooms counts as 1 serving of Fruits & Vegetables. Not only are they low in calories and fat, they also provide vitamins, minerals, fibre and protein, all important in keeping your child going throughout the day.
So when pack your children’s lunch bags for the first day of school, add these fast, tasty and nutritious mushroom snacks:
· Mushroom Dippers Send along fresh whole or thick sliced mushrooms for dipping instead of crackers or chips. Vary the dip each day for a different flavour.
· Mushroom Pita Pocket Mix sliced mushrooms with shredded cheese, chopped vegetables of your choice, and low-fat Italian dressing. Seal in a plastic container and send along with half a whole wheat pita. Stuff the pita with mushroom mixture at lunch time for a fast and tasty meal. Get the full recipe here.
· Mushroom Guacamole In a sealable container, mix finely chopped mushrooms with mashed avocado, a sprinkle of lemon juice, and garlic. Send along with whole wheat tortilla chips or pitas for dipping.
· Mushroom Pizza Make a mock mushroom pizza with an English muffin, tomato sauce, sliced mushrooms, cheese and pepperoni. Send along in individual containers so that they can assemble the pizza at school. Eat cold, or heat in a microwave until warm.
Mushrooms Canada has another great new cooking video up on our YouTube Channel called Thai Noodle and Vegetable Salad. This recipes is light, simple to prepare, and tastes even better after a day in the refrigerator.
A popular salad to serve as part of an Asian meal or an accompaniment to grilled fish or meat or serve for a lunch or light dinner.
Ingredients 6 oz. rice stick noodles 180 g
Salad Dressing: 2 tbsp Each hoisin sauce and rice vinegar 25 mL 2 tbsp Each sesame oil and soya sauce 25 mL 2 tbsp lime juice 25 mL 2 large cloves garlic, crushed 2 1½ tsp finely grated fresh gingerroot 7 mL 8 oz. sliced fresh Mushrooms (white or crimini) 250 g 1 cup julienned sweet red pepper 250 mL 1 cup julienned snow peas 250 mL 1 cup purchased pre-shredded carrot*250 mL 2 green onions, diagonally sliced 2 1/2 cup chopped fresh cilantro leaves 125 mL
Method In a large bowl soak noodles in hot water for 20 minutes; drain and cook in boiling water for 2 minutes; drain well and place in large bowl.Meanwhile in a measuring cup or jar with lid combine hoisin sauce, rice vinegar, sesame oil, soya sauce, lime juice, garlic and gingerroot; stir or shake to blend well. Pour half of the dressing over drained cooked noodles.Toss mushrooms, pepper, peas, carrot, onions and cilantro and remaining dressing with noodles. Serve at room temperature or chill until the next day. Garnish as desired when serving.
*Substitute julienned carrot for pre shredded carrot.
Variations:
Substitute 1 cup (250 mL) prepared Asian dressing and 2 tbsp (25 mL) lime juice and 2 tbsp (25 mL) soya sauce for the dressing above.
Substitute whole wheat linguine or fettuccine for rice stick noodles and cook according to package directions.
Canadian Adults should consume 1,500mg of sodium per day. According to the latest statistics available from the Canadian Community Health Survey (CCHS), the average sodium intake is above the tolerable upper intake level (UL) of 2,400mg. So, on average Canadians are eating 3,092mg of sodium daily, that is double the amount that should be consumed!
What’s the big deal you ask? Excess sodium in our daily diets causes several major health problems. One of the main consequences is increased blood pressure, which is a major factor for cardiovascular disease (which is the #1 cause of death in Canadians).
According to the CCHS data pizza, sandwiches, subs, and hot dogs are the biggest offenders, followed by soup and pasta.
Fresh mushrooms can help slash the sodium!
Fresh mushrooms are naturally very low in sodium, with only 4mg per 4 medium sized mushrooms.
Mushrooms contain Umami, which helps to boost the flavours of your food, meaning you need less salt to flavour.
A 100 g serving of fresh white button mushrooms contain 9% of your Daily Value of potassium. Getting a little more potassium will help counteract the effects of too much sodium on blood pressure.
Adding mushrooms makes a difference:
Add ½ cup white button mushrooms to your omelet or scrambled eggs instead of ½ cup cheddar cheese. Benefit: save 349 mg sodium.
Mix 1 cup of diced grilled portabella mushrooms into pasta or pasta sauce instead of sausage. Benefit: save 632 mg sodium.
Use ½ cup white button mushrooms with dips instead of corn chips. Benefit: save 552 mg sodium.
For more facts on sodium, check out what the Canadian Stroke Network has to say on the Sodium 101 website.
Fire up the grill for some fresh Canadian Portabellas this summer With barbecue season in full swing, why not fire up the grill for some fresh Canadian Portabella Mushrooms? Portabellas are the ultimate heroes of the grill, offering a great meat alternative and endless versatility.
Try ’em as a meat alternative Portabellas have a natural meaty flavour and texture, which is why they are often eaten as a meat alternative. They can absorb marinades just like meat, as well as offer their own natural Umami flavour. Take a look at the benefits of substituting a grilled portabella for a beef patty:
• Substitute a 4-ounce grilled portabella mushroom for a 4-ounce grilled beef patty (70% lean) and save 270 calories, 20 g fat, 8 g saturated fat and 93 mg cholesterol. WOW!
How versatile are they? There are many ways that you can prepare the very versatile Portabella mushroom on the grill, here are just a few quick recipe ideas.
• Burgers Grill up a portabella basted with a smoky barbecue sauce. Top with cheese, lettuce and tomatoes. Serve hot on a big toasted Kaiser bun.
• Toppers Lightly brush portabella with oil, and season with salt and pepper. Grill whole along with a thick slice of red or white onion. Serve both mushroom and onion, sliced on top of a sizzlin’ hot steak.
• Side Dishes Marinate whole portabella mushroom in balsamic or Italian vinaigrette for 1 hour. Grill over medium-high heat for 6-7 minutes. Remove from grill, slice and serve on top of a side salad.
In this Summer edition you will find: • The "Secret" to Perfect Sautéed Mushrooms • Feature Video: Simple Sautéed Mushrooms • Mushrooms and Your Health: Arthritis • "Watch for Us" telling you exactly where Mushrooms Canada will be in the coming months, including the National Women's Show, Toronto • Need a fast side to your barbecued steak, chicken or pork? Simple Sautéed Mushrooms are what you need!
Pssst! You can also check out past issues of our Award Winning Newsletter by visiting the "Newsletter" page on the Mushrooms Canada website.
Recognize this recipe? I gave you a little "behind the scenes" peek of it all the way back in January while we were on set filming. Finally I get to share the finished video with you today as our Feature Friday!
Panini literally means little breads, but in Italy it often refers to a sandwich. This delicious and nutritious panini is easy to prepare using several ingredients you may already have in your kitchen. Fresh mushrooms add a thick meaty texture to this vegetarian meal. You can use goat cheese and arugula for a different flavour profile. This recipe makes the perfect lunch or light dinner, it can be served with a side salad or soup for a complete meal.
Ingredients: 1 tbsp olive oil 15 mL 8 oz sliced fresh mushrooms 250 g 1 large clove garlic, crushed 1 1 tsp dried basil leaves 5 mL 1/2 cup chopped oil packed sun-dried tomatoes, drained 125 mL 2 cups grated old Cheddar cheese 500 mL 4 oval panini rolls (about 4"/10 cm), halved 4 1 cup baby spinach leaves 250 mL
Method In a medium frying pan heat oil over medium-high heat; add mushrooms and cook, stirring occasionally, for 3 minutes or until just until starting to brown. Stir in garlic and basil; cook 1 minute. Remove from heat and set aside. In a small bowl mix cheese and tomatoes; spread evenly on bottom half of each roll. Arrange the mushrooms, and spinach leaves, evenly on top of cheese. Top with the other half of each roll and press firmly.Place in preheated sandwich grill* (according to manufacturers directions) cook about 8 minutes or until lightly browned and cheese has melted. Cut sandwiches in half to serve. Makes 4 servings.
*If sandwich grill is not available heat a well seasoned ridged grill pan OR a non-stick skillet over medium heat. Place sandwiches in pan and place another heat-proof pan or skillet on top of sandwiches; weight down with canned goods and cook 3-4 minutes or until lightly browned. Turn panini over and repeat for other side. Lower heat after sandwich is browned to melt cheese.
Tip: Substitute other crusty rolls or Kaiser buns for panini rolls OR substitute 8 slices (½”/1 cm thick) French, Italian or Sour dough bread.
Variation: Substitute ½ cup (125 mL) softened goat cheese (about 4 oz /120 g) for Cheddar and baby arugula leaves for spinach.
Mushrooms add plenty of pizzazz and make just about any food more flavourful.
Whole wheat pasta. What could be easier than cooking up a bowl of hearty whole wheat pasta? Tossing some cooked, sliced mushrooms into the pasta or even the tomato sauce adds a satisfying meaty texture and appealing taste.
Lean white fish. Mushrooms and fish may not be the first thing you think of but once you taste this fabulous flavour pairing you’ll be happy you discovered it. Poached in a little white wine or fish stock, lemon juice and herbs, sliced mushrooms add oomph to nutritious lean white fish such as sole, haddock and tilapia.
Rice. There is nothing so elegant yet so comforting than a steaming hot bowl of creamy fresh mushroom risotto.
Polenta. Top grilled polenta with a generous spoonful of fresh sliced or chopped mushrooms, sautéed in some olive oil or butter and tossed with fresh herbs such as thyme, salt, pepper and a smidgen of sherry or balsamic vinegar. Divine.
Sandwiches and Wraps. Sliced fresh mushrooms give lovely crunch and a flavour boost to sandwiches and wraps. In fact, a grilled Portabella mushroom makes a great sandwich “filler” itself! Just layer the mushroom between two slices of whole grain bread and top with some cheese, herbed mayonnaise or some more fresh vegetables.
Soup. Make canned soups more interesting and more nutritious by adding sliced fresh mushrooms. Simmer for a few minutes to soften the mushrooms if you wish.
How does that old saying go? The way to a man's heart is through his stomach? If that's the case, you will certainly win over Dad's heart this Father's Day with this fast and easy recipe, Baked Eggs with Mushrooms.
This is the perfect breakfast to start Dad's day off right. Filled with lots of B-Vitamins, minerals, antioxidants, and protein, Baked Eggs with Mushrooms will give the whole family energy to enjoy this special day.
No need to boil, poach or scramble just bake eggs in the oven on a tasty mushroom sauté. If you don’t have ramekins try using gratin dishes, oven –proof soup, dessert or cereal dishes, coffee mugs or custard cups.
Ingredients 1 tbsp vegetable oil 15 mL 8 oz fresh sliced fresh Mushrooms 250 g 1/3 cup diced red pepper (optional) 75 mL 1 tbsp minced fresh parsley (optional) 15 mL 1/4 tsp Each salt and pepper 1 mL 1/2 tsp dried thyme, tarragon or basil (optional) 2 mL 4 large eggs 4 1/3 cup shredded Cheddar cheese 75 mL
Method Preheat oven or toaster oven to 350 ºF (180ºC). In a medium skillet heat oil over medium–high heat, sauté mushrooms 5-7 minutes or until lightly browned and moisture is released. Add red pepper, parsley, salt, pepper and herb if using; sauté 1 minute. Spoon evenly into 4 lightly greased (6 oz/ 90 mL) ramekins. Crack one egg into each ramekin and sprinkle cheese evenly on top. Bake in oven for 10-12 minutes (baked eggs are done when whites are set and puffy but yolks are just starting to set). Serve with toast to dip in the soft yolk.
Makes 4 servings
Tip: If using wide gratin dishes in place of ramekins make a well in the middle of the mushrooms and crack eggs into the well; increase cheese to ½ cup (125 mL). For brunch bake herbed tomato halves in the oven with the eggs.
Variations: 1. Substitute Swiss or Havarti with jalapeno cheese for Cheddar. 2. Substitute diced cooked ham for red pepper. 3. Substitute ½ cup (125 mL) salsa or chili sauce for the red pepper, salt pepper and herbs. 4. French Style: for a softer texture eggs may be baked in a water bath. Place the filled ramekins in a roasting pan or baking pan (large enough so they are not touching each other). Place the pan on the oven shelf and pour in enough boiling water into the pan to reach ½-2/3 up the side of the ramekin. Bake as directed 12- 15 minutes.
Nutritional Information (Per Serving): Calories 152, Sodium 263 mg, Protein 9.4 g, Fat 11.7 g, Carbohydrates 2.6 g, Dietary Fibre 0.9 g
With the world becoming more environmentally conscience, and with additional pressure being put on Canadians to buy local and enjoy a 100 Mile Diet, it's no wonder why people are turning to fresh Canadian mushrooms.
They are local grown year-round, they have a low environmental impact, and of course taste great!
1. Fresher and Taste Better That’s right! Locally grown Canadian mushrooms are fresher and taste better than mushrooms that have been shipped thousands of kilometers from other countries. Not only can you taste the difference, fresh Canadian mushrooms will last longer, saving you money. Make sure to check the label for the “Product of Canada” sticker.
2. Less Environmental Impact Locally grown Canadian mushrooms are not shipped thousands of kilometers, so they have a smaller carbon footprint. Mushroom farmers also follow sustainable growing practices and are agricultural recyclers; this minimizes the farms’ environmental impact.
3. Are Safe Locally grown Canadian mushrooms comply with a very strict On Farm Food Safety Program developed by Mushrooms Canada and Guelph Food Technology Center. This ensures that the mushrooms are safe before they leave the farm and hit your dinner table.
4. Support Your Local Economy Buying locally grown Canadian mushrooms supports your local farmers and helps to build your local economy. By buying from a local farm or farmer’s market today, you are ensuring there will be farms in your community tomorrow for future generations.
The weather is warming up and the sun is shining bright, could that mean that grilling season is finally upon us? Well, Mushrooms Canada has the perfect recipe video for this very occasion, Grilled Mushroom Oriental Salad. Simple to prepare and packed full of flavour, this recipe is a big crowd pleaser.
Assorted fresh mushrooms and a zesty oriental style dressing are the stars in this warm zippy salad - perfect for lunch or to accompany grilled meat. This mushroom recipe is not only easy but healthy too.
Ingredients 3 tbsp each vegetable oil and soy sauce 45 mL 1/3 cup rice vinegar 75 mL 2 cloves garlic, minced 2 1 tbsp Dijon mustard 15 mL 2 green onions, chopped 2 1 tbsp finely minced gingerroot 15 mL 1 lb. assorted sliced fresh Mushrooms (white button, crimini, portabella, shiitake, oyster) 500 g 3 tbsp teriyaki sauce 45 mL 16 cups mixed salad greens or baby spinach 4 L 1 tbsp sesame seeds 15 mL
Method In small saucepan, mix oil, soy sauce, vinegar, garlic, mustard, onions and gingerroot; set aside. Pile mushrooms in centre of large piece of heavy-duty aluminum foil. Drizzle with teriyaki sauce. Fold edges and ends to seal well. Barbecue on high heat about 5-6 minutes or until steaming. Heat dressing on barbecue or stove top just until boiling. Divide salad greens evenly among 4 large salad plates. Top with warm mushroom slices and drizzle with hot dressing. Sprinkle sesame seeds on top. Serve immediately.
Makes 4 main course servings.
Tips: Prepare dressing in micro proof bowl or glass (2 cup/500 mL) measuring cup and heat in microwave until boiling. Mushrooms could be cooked in 425º F (220 ºC) oven instead of barbecue.
Variation: Substitute roasted garlic teriyaki sauce for plain teriyaki sauce.
The Nutritional Value of Fresh Mushrooms Fresh mushrooms are making their mark! Even though they look simple, mushrooms have a whole lot going for them in the nutrition department.
Antioxidants: Fresh mushrooms contain a powerful antioxidant called l-ergothioneine. Ergothioneine is found in both raw and cooked mushrooms. Portabella and crimini mushrooms have the most, followed by white button mushrooms.
Cancer-fighting: Fresh mushrooms offer nutrients such as beta-glucans and conjugated linoleic acid, compounds that are currently being studied for their chemo-preventive potential. Recent research suggests that mushrooms (and mushroom extracts) may have powerful anticancer activity, for both breast and prostate cancer.
Essential Nutrients: A 100 gram serving of sliced fresh white mushrooms has only 25 calories, no cholesterol, is virtually fat-free, is low in sodium and has 1 gram of fibre. They are a good source of riboflavin, copper, selenium, niacin and pantothenic acid.
Fibre: Mushrooms offer both soluble and insoluble fibre, which helps to maintain good bowel health.
Immunity: A strong immune system helps protect against infections from bacteria and viruses. Emerging research indicates that certain mushroom extracts (including extracts from the white button mushrooms), may have a positive effect on the immune system.
Weight management: Fresh mushrooms are a perfect choice for low energy-dense diets, as they have high water content, are low in fat, and contain some fibre; three factors that will help keep you feeling full with fewer calories. Researchers have found that people who eat satisfying portions of foods that are less energy-dense have greater success at weight loss and maintenance.
Everybody knows that there are four primary tastes: sweet, sour, salty and bitter. But did you know there is actually a fifth primary taste? It’s called Umami.
Umami is a Japanese word meaning savoury or delicious. It extends the finish of savoury foods, making them linger on the palate longer. Found in savoury products, such as meat, cheese, broth and sauces, umami is subtle, blends well with other tastes, and expands and round-out flavours. In other words, Umami enhances the flavours of the foods it is served with making them taste better.
Most people don’t recognize umami when they encounter it, but it plays a very important role in making food taste delicious. Mushrooms are full of umami, which is why restaurants serve them on burgers, steaks, and in pasta and salads. Remember how that morsel of steak exploded with flavour when it was served with fresh sautéed mushrooms? Your mouth tingled as you began to enjoy the food, making you say "Mmmmm." That's umami!
So how can you amp up the umami flavour in your everyday meals? - Pile umami toppings on pizza — tomatoes, pepperoni, mozzarella and fresh mushrooms. - Add fresh Parmesan shavings to a mushroom and tomato bisque. - Top a pork tenderloin with a warm mushroom cream sauce.
If you love food (and who doesn't?), be sure to put Umami-rich mushrooms on your weekly shopping list, and discover the Umami for yourself!
After a long and grueling winter, Canadians look forward to the Victoria Day long weekend as it signifies the beginning of summer (phew, finally!).
With cold drinks in hand, we flock to social gatherings and backyard barbecues hosted by family and friends.
With all the relaxing and socializing that's happening, planning a menu to serve your guests is probably the last thing on your mind. That's why Mushrooms Canada has come up with the three best mushroom recipes to serve at your get-together this holiday weekend.
Appetizer
Fresh Mushroom and Tomato Salsa Serve with baked tortilla chips for a low calorie snack. It is also a great accompaniment to burgers, scrambled eggs and grilled fish or meat. For a Tex -Mex flavour substitute cilantro for basil and parsley.
4 oz sliced fresh Mushrooms 125 g 1 large ripe tomato, seeded 1 1/3 cup diced red or green onion 75 mL 2 cloves garlic, minced 2 1-1½ tbsp minced jalapeno pepper* 15-22 mL 1 tbsp olive oil 15 mL 1½ tbsp lime juice 22 mL 1 tbsp Each minced fresh basil and parsley 15 mL 1/4 tsp salt 1 mL
Dice sliced mushrooms to yield 1 ½ cups (375 mL) and dice tomato to yield 1 cup (250 mL). In a bowl combine mushrooms, tomatoes, onion, garlic, jalapeno, olive oil, lime juice, basil, parsley, and salt; stir to combine well. Let stand 20 minutes to allow flavours to develop or chill up to 24 hrs. Makes 3 cups (750 mL) *Jalapeno peppers vary in heat so taste and adjust as desired.
Salad
Mushroom Layered Salad An easy salad to make the day before for a relaxed buffet, picnic or potluck dinner. For convenience buy pre- sliced ready to serve mushrooms. Let salad chill for 3-24 hours.
Salad: 4 cups mixed salad greens OR spinach 1 L 1 cup thinly sliced carrots 250 mL 1 lb. sliced fresh Mushrooms 500 g 1 cup cooked fresh OR frozen green peas 250 mL 1 cup chopped mixed sweet peppers 250 mL 1 cup chopped red onion 250 mL
Dressing: 1/2 cup light mayonnaise 125 mL 1/4 cup 2% yogurt 50 mL 1/4 cup lemon juice or white wine vinegar 50 mL 1/4 cup grated Parmesan cheese 50 mL 1/4 tsp ground pepper 2 mL
In 3.5 qt /3.5L salad bowl, arrange layers, starting with salad greens, carrots, mushrooms, peas, peppers and onion. In small bowl, combine mayonnaise, yogurt, lemon juice, Parmesan and pepper. Spread over top of salad. Cover with plastic wrap and store in refrigerator several hours or overnight. Toss before serving. Makes 8 servings. Tip: Vary the vegetables according to the summer season and add cooked bacon bits with onions if desired.
Main
Hamburgers with Caramelized Onions and Mushrooms Dress up ready–made fresh or frozen plain patties with this yummy sweet and sour topping. It is great on cooked steak as well. For convenience make it ahead and reheat in microwave.
2 tbsp olive oil 25 mL 2 large onions, thinly sliced (about 3 cups/750 mL) 2 2 pkgs (227 g) pre-sliced fresh Mushrooms 2 2 cloves garlic, crushed 2 1/2 tsp salt 2 mL 1/4 tsp pepper 1 mL 1/4 cup water 50 mL 2 tbsp balsamic vinegar 25 mL 1 tbsp brown sugar 15 mL 2 tbsp minced fresh parsley (optional) 25 mL 4 4 oz/125 g lean hamburger patties 4 4 large hamburger buns split 4
Preheat barbecue to medium heat. In a 12”(30 cm) non-stick skillet heat oil on medium –high heat. Add onions and cook, stirring frequently 5-7 min or until starting to brown; add mushrooms and continue to cook and stir for another 5-7 minutes or until browned. Add garlic, salt, pepper and water; cover and simmer over low heat 10- 12 minutes or until tender. Stir in vinegar and parsley, if using. Meanwhile grill patties according to directions or about 5 minutes on each side or until no longer pink inside. Place a burger on bottom half of each bun; top each with ½ cup (125 mL) warm mushroom topping and tops of buns. Makes 4 burgers or 2 cups (500 mL) topping for steak. Variation: Spread bottom half of buns with garlic mayonnaise and top each one with a lettuce leaf, then the burger and toppings.
So enjoy this holiday weekend with family, friends and good food!
One of the most common questions I receive on a daily basis here at Mushrooms Canada is "how do I freeze fresh mushrooms?"
I say, great question! People who prefer to buy fresh mushrooms in bulk, or when they are on sale, often need a way to preserve the mushrooms, as their self life in the refrigerator is only about 5-6 days (if kept in a brown paper bag).
Freezing fresh mushrooms is a great way to keep large quantities and a way to have Canadian mushrooms readily available in your home.
Fresh mushrooms cannot be frozen without being cooked first as they are made up of over 90% water. Here are some tips, pros and cons to freezing fresh mushrooms.
Sautéing and Freezing Fresh Mushrooms This is one of the quickest and easiest ways to freeze fresh mushrooms. To start, simply rinse the mushrooms in a colander under cool running water to remove any particles of peat moss. Do not soak the mushrooms as they will absorb water and increase the risk of getting freezer burnt. Pat them dry immediately with paper towels. Slice or chop the fresh mushrooms, or if using pre-sliced mushrooms - you are one step ahead. Heat 1 tbsp olive oil (per 8oz of mushrooms) in a fry pan over medium high heat. Add mushroom to hot pan and sauté for 3-4 minutes, until mushrooms are brown and tender. If you wish to have flavoured mushrooms you may also sauté with garlic, onions, and/or spices. Allow mushrooms to cool, then transfer to a small freezer container. Pushing the mushrooms to the bottom of the container and sticking a small piece of plastic wrap directly on top of the mushrooms will help prevent freezer burn, making sure the lid is on tight will also help to prevent freezer burn. Be sure to label the containers with the date. They can be kept for approximately 2-3 months.
Uses When ready to use your frozen mushrooms simply pop them out of the container and drop the frozen block into the frying pan. Add ½ tbsp of oil and sauté until mushrooms are warm. There is no need to pre-thaw the mushrooms. If using in a recipe, sauté mushrooms until warm, then add other ingredients.
Pros - The is the best method to use when you want to maintain the taste and texture of a fresh sauté.
Cons - If the mushrooms are not packed tight into the container, air will start to cause freezer burn. - Freezer burn can slightly alter the taste and texture of the mushrooms.
• Mushrooms, Easy from Breakfast to Dinner. • Feature Video: Mushroom and Prosciutto Cups. • Mushrooms and Your Health: Heart Health. • "Watch for Us" telling you exactly where Mushrooms Canada will be in the coming months, including The National Women's Show in Ottawa, Ontario. • Looking for a simple and elegant appetizer? Try our Mushroom and Prosciutto Cups.
Pssst! You can also check out past issues of our Award Winning Newsletter by visiting the "Newsletter" page on the Mushrooms Canada website.
Welcome to the 2009 Mushroom Showdown! In the left corner we have "Canned Mushrooms" weighing in at 132 grams, and in the right we have "Fresh Mushrooms" also weighing in at 132 grams. Today's battle will determine which mushroom will win over the taste buds of Canadians.
This is "Canned vs. Fresh!"
A little dramatic, I know, but this just happens to be one of the most common questions I receive on a daily basis: which is better, canned or fresh?
Nutrition Let's compare one can (132g) of white mushrooms to 132g of fresh white mushrooms:
Canned mushrooms have 33 calories, 0g of Fat, 561mg of Sodium, 7g of carbohydrates, 3g of dietary fiber, 3g of sugar, and 2g of protein.
Fresh white Canadian mushrooms have 29 calories, 0g of Fat, 7mg of Sodium, 4g of carbohydrates, 1g of Dietary Fiber, 2g of sugar and 4g of protein.
When compared, fresh mushrooms come out as the obvious winner. The fresh mushrooms contain less calories, sodium, carbohydrates and sugar, and are higher in protein.
100g of fresh white mushrooms are also a good source of riboflavin, niacin, copper, pantothenic acid and selenium. They are also the only vegetable that has Vitamin D.
Location Next time you are out buying canned mushrooms, take a glance at the label. Where does it say they are from? Most often canned mushrooms are from China.
Fresh mushrooms that are sold here in Canada, are grown here in Canada. So you are buying a locally grown product and supporting your local farming communities. Just check the package for the "Product of Canada" sticker.
Once again, the obvious winner is Fresh!
Taste For the taste test portion of the competition, we are going to let you Canadians decide. Do you prefer the taste of canned mushrooms or fresh? Feel free to leave your comments below.
Mushrooms Canada has another delicious new cooking video up on our YouTube Channel called French Mushroom Soup. This easy to make, creamy soup is rich in mushroom flavour, and makes the perfect starter for a dinner party. A splash of white wine adds a nice contrast that will leave your guests wondering how long you slaved away in the kitchen on this one.
Subtle herbs compliment the rich mushroom flavour in this decadent soup. It makes a perfect starter to a luncheon or dinner party.
Ingredients 1/4 cup butter 50 mL 1 lb. fresh Mushrooms, thinly sliced 500 g 1/3 cup flour 75 mL 6 cups chicken broth 1.5 L 1/2 tsp dried thyme leaves 2 mL 1 bay leaf 1 1/4 cup chopped green onions 50 mL 2 large egg yolks 2 1/2 cup whipping cream 125 mL White pepper to taste 2 tbsp minced parsley 25 mL
Method In large heavy soup pot, melt butter over medium heat; sauté mushrooms for 5-6 minutes or until mixture from mushrooms has evaporated; sprinkle flour over mushrooms and cook 1 minute. Gradually stir in broth; bring to boil, stirring constantly. Add thyme, bay leaf and green onions; reduce heat and cover. Simmer 15- 20 minutes. Remove bay leaf. In small bowl whisk egg yolks with cream; stir 1cup (250 mL) hot broth into cream mixture and then return all to saucepan. Heat over low heat until hot about 5 minutes; add pepper to taste. Serve sprinkled with parsley.
Makes 8 servings
NOTE: If table cream is substituted and allowed to boil it will curdle.
It's that time of year again! March Break; a whole week off, the perfect time to spend with family on vacation or perhaps just at home. Mushrooms Canada and The Cap Crew have some great ways to keep the kids busy this March Break with some fun activities and great recipes.
Get the kids involved in the dinner making process with this great recipe for Stuffed Pizza Pockets. Watch the Stuffed Pizza Pockets Video to see how truly easy it is.
A larger version of this Italian recipe is often called a calzone. Vary the fillings to your families liking and you will win raves at the table.
Ingredients 5-6 medium fresh white Mushrooms (about 3 oz/90g pre-sliced) 1/2 cup diced green pepper 125 mL 1/4 cup pre-cooked bacon pieces or pepperoni 50 mL 1/2 cup pizza or spaghetti sauce 125 mL 3/4 cup pre-shredded mozzarella or Italian cheese blend 175 mL 1 pkg (10 oz/283 g) refrigerated pizza dough 1 1 tbsp milk 15 mL 1 tbsp grated Parmesan cheese 15 mL
Method
Clean mushrooms with a damp paper towel or mushroom brush. On the cutting board with the sharp knife trim bottom of stems; coarsely chop the mushrooms to fill 1¼ cups (300 mL).
Place the mushrooms, diced green pepper, bacon, pizza sauce and cheese in the bowl; stir to mix well. Preheat oven to 425ºF (220ºC).
On a lightly floured counter or cutting board unroll the pizza dough according to package directions. Roll or press out to 12”(30 cm) x10” (25 cm) rectangle. With sharp knife cut into 4 equal pieces.
Using a pastry brush moisten edges of each piece of dough with water. Mound ¼ of mixture onto half of each piece of dough leaving a ½”(1 cm) border. Pull and stretch the other half of dough over the filling and press edges firmly together.
Lightly spray a large baking sheet with cooking spray and place pizza pockets about 2”(5 cm) apart on it. With the tines of a fork press edges firmly again to seal and prick a few holes in the top to allow steam to escape.
Brush top of pockets with milk and sprinkle with Parmesan cheese.
Place baking sheet in middle of oven and bake for 13 –15 min until lightly browned and crisp on top.
Using oven mitts remove baking sheet from oven and place on cooling rack for 5 minutes.
With sharp knife cut in half diagonally to serve if desired.
Makes 4 pizza pockets
Tip: If rolling dough on a cutting board, place a damp dishcloth under the board to prevent it from moving around.
Variations: Substitute broccoli for green pepper and ham for bacon.
If you make this recipe with the kids we would love for you to share your experiences, stories and photos, so feel free to drop us a line (or photo) in the comments section.
Have a great weekend, and a wonderful March Break!
Mushrooms Canada has another great new cooking video up on our YouTube Channel called Mushroom and Prosciutto Cups. This recipes is very easy to prepare, and is sure to impress all your guests at your next get together.
Bite into these flavourful appetizers and experience a wonderful contrast of textures from the crisp shell to the soft creamy filling.
Ingredients 24 thin wonton wrappers 24 1 tbsp olive oil 15 mL 1 small onion, diced 1 8 oz fresh mushrooms, coarsley chopped 250 g 1 clove garlic, minced 1 1/2 tsp dried rosemary leaves 2 mL 1/4 cup water 50 mL 1 tbsp balsamic vinegar 15 mL 1 pkg (250g) light cream cheese, cubed 1 1/2 cup minced lean prosciutto (about 1 1/2 oz/45 g) 125 mL Freshly ground pepper to taste
Garnishes: minced fresh parsley, diced red pepper or grated Parmesan cheese (optional)
Method Lightly coat mini muffin pans with cooking spray. Separate wonton wrappers and press into mini muffin pans, pleating to form a cup. Bake in a 350°F (180°C) oven for 7-9 minutes or until crisp and golden brown. Remove from pan and cool on rack. Meanwhile in large skillet heat oil over medium-high heat; add onion and sauté until lightly softened, about 2 minutes. Stir in mushrooms, garlic and rosemary and sauté about 4 minutes or until lightly browned. Reduce heat to medium; add water and vinegar cook another 1-2 minutes. Stir in cheese cubes and heat, stirring constantly until melted and well mixed. Remove from heat and stir in prosciutto until evenly combined. Taste and add pepper; spoon about 1½ tbsp (22 mL) of mixture into each cup; garnish as desired. Serve warm.
Makes 24 Appetizers
*Wonton wrappers can be found in the produce section of most supermarkets or in Oriental stores.
Tips: Wonton cups can be baked 1 week in advance; cool and store in an airtight container. The filling can also be made ahead, refrigerated or frozen and then reheated over low heat, adding about 1 tbsp (15 mL) water if too thick OR fill the cups and heat in 350°F (180°C) oven for 5-10 minutes or until warm.
Looking for ways to keep your Heart Healthy? Now is your chance! February is Heart Month in Canada, and what better time to make some heart friendly lifestyle changes than now.
So, where do you start? Maintaining a healthy weight is one of the best ways to keep your heart healthy. Keeping blood cholesterol levels on target is another key in lowering the risk of heart disease. Eating 5 to 10 servings of fruits and vegetables each day can help us protect our hearts against cardiovascular disease by providing protective substances such as vitamins, minerals, antioxidants and fibre.
Including fresh mushroom in your daily diet can also help!
Cut the Cholesterol
Fresh mushrooms contain both soluble and insoluble fibre. Soluble fibre has been shown to help prevent and manage cardiovascular disease by lowering the levels of total and LDL cholesterol.
Watch the Weight
Fresh mushrooms are a perfect choice for weight management, since they have high water content, are low in fat and contain some fibre: three factors that will help you feel full with fewer calories. That means less room for calorie-laden foods.
Adding the Antioxidants
Fresh mushrooms contain significant levels of l-ergothioneine, which acts as an antioxidant. Ergothioneine doesn’t break down when it’s heated, which means you can enjoy mushrooms raw or cooked and still benefit from this powerful phytochemical.
Adding Fresh Mushrooms Can Make a Difference:
Add ½ cup white button mushrooms to your omelet or scrambled eggs. Benefit: one 1 extra gram of fibre.
Mix 1 cup of diced portabella mushrooms into pasta or pasta sauce. Benefit: three 3 extra grams of fibre.
Include 1 ½ cups sliced crimini (brown) mushrooms in risotto or other rice dishes. Benefit: five 5 extra grams of fibre.
The brown paper bag. What is the mystery behind the brown paper bag? We see them at the grocery store hung up by the mushroom display, some of us use them, some of us don't, and a lot of us ask the question, "what's with the brown paper bags?"
Truth is, you should always store fresh mushrooms in a brown paper bag. The bag acts as a barrier between the refrigerator moisture and the mushrooms. It will actually absorb most of the moisture and allow for proper air circulation, so that your fresh mushrooms stay fresh, and don't get all slimy and brown. You all know what I mean! We have all at one time or another put fresh mushrooms in the fridge in a plastic bag, and two days later they were brown and glistening!
What about when you buy them in a package? Same rule apply. When you buy mushrooms in a cello-wrapped package, you should always grab a brown paper bag with it. It is very handy to have just in case you don't eat the whole package in one sitting. (For all you mushroom lovers, you know what I am talking about when I say, mine don't usually make it to this next part!) You can then take the remaining mushrooms out of the package and place them in the bag. They will keep longer than in the plastic, saving you money!
So next time you buy fresh mushrooms don't leave the store without the brown paper bag.
Welcome to Feature Friday, a weekly post about new and exciting mushroom information from Mushrooms Canada and around the web. I come across great articles, recipes, and videos on a regular basis, and would love to share these great finds with all you mushroom lovers, Feature Friday gives me the opportunity to do just that!
Today's Feature Friday is brought to you by Mushrooms Canada.
We have a great new cooking video up on our YouTube Channel called Asian Mushroom Lettuce Wraps. This recipes is simply delicious and easy to prepare. Take a minute and check it out here.
This is a low fat, super fresh tasting version of the Chinese classic. Since they can be eaten in hands it is kid friendly and makes a good summertime lunch, appetizer or supper. The mixture can be made ahead and reheated to serve, so why not double the recipe.
Ingredients 8 oz fresh Mushrooms 250 g 1 tbsp vegetable oil 15 mL 8 oz ground lean chicken 250 g 2½ tbsp grated fresh gingerroot 32 mL 3 cloves garlic, crushed 3 3 tbsp Each soy sauce, hoisin sauce and rice vinegar 45 mL ¼ - ½ tsp Asian chile or hot sauce (optional) 1-2 mL 1/2 cup chopped green onions 125 mL 6 hearts of Romaine lettuce leaves 6
Garnishes: grated carrot, diced cucumber, chopped peanuts, chopped mint or coriander leaves or peanut sauce.
Method Finely chop mushrooms in food processor or by hand to yield 3 cups (750 mL). Heat oil in large skillet over medium-high heat; add chicken breaking up with spoon. Stir in mushrooms, ginger and garlic; cook and stir for 4-5 minutes or until mushroom liquid has evaporated. Stir in soy sauce, hoisin sauce, rice vinegar. Reduce heat and simmer about 4-5 minutes to blend flavours. Taste and add chile or hot sauce if desired. Stir in green onion just before serving.
Present lettuce leaves and a bowl of filling on a platter or tray. Have guests help themselves by spooning filling into lettuce leaves, and garnish as desired; then wrap lettuce around the filling to enclose and eat in hands OR serve filled lettuce leaves open face on a plate and serve with cooked rice or rice salad and steamed snow peas.
Makes 6 lettuce wraps (3 servings).
Note: Reheat in microwave or in skillet, adding a little water if necessary.
Variation: Substitute ground pork for chicken and add finely chopped water chestnuts with soy sauce.
Funding for this project has been granted through the Canada-Ontario Research and Development Program,
as funded by Agriculture and Agri-Food Canada and the Ontario Ministry of Agriculture, Food and Rural Affairs
Name: Pleurotus Eryngii
Salad:
