Mushrooms are highly sought after by consumers despite their high price. So, what makes these mushrooms so special and appealing? Let’s delve deeper into the fascinating world of this mushroom and explore its unique characteristics!
1 What are Mushrooms?
Also known as oyster or abalone mushrooms, these fungi possess a natural almond-like flavor that is neither overpowering nor bland. Additionally, they boast a high nutritional value, making them a beneficial addition to any diet. Their shape resembles a chicken leg, with a white, slender stem and a spherical cap that is brown in color.
2 Nutritional Value and Benefits of Mushrooms
Nutritional Value of Mushrooms
Mushrooms are a rich source of protein, fiber, chitin, and polysaccharides. According to nutritional information provided by the USDA, 86g of raw mushrooms contain:
Calories: 28g
Fat: 0.3g
Carbohydrates: 5.2g
Fiber: 2g
Sugars: 0.95g
Protein: 2.9g
Furthermore, mushrooms contain high levels of vitamins and minerals such as:
– Aspartic acid, glutamic acid, arginine, and ergothioneine are some of the amino acids present.
– They are also packed with vitamins B1, B2, B12, C, D, and E.
– Notable minerals include potassium, phosphorus, calcium, and iron.
Additionally, mushrooms are a good source of the trace elements selenium and germanium.
Benefits of Mushrooms
Assists in Diabetes Management
Mushrooms contain β-glucans, a substance known for its blood sugar-lowering properties. As a result, they can help improve insulin resistance and reduce blood sugar levels.
Moreover, mushrooms can increase glycogen levels and repair damaged B cells, making them a valuable tool in preventing and managing Type 2 diabetes.
Aids in Osteoporosis Prevention
Mushrooms contain ergostadienol and dihydroxyergostenone, compounds that support bone metabolism. These substances can help prevent osteoporosis caused by estrogen deficiency in elderly women.
Antioxidant Properties
Mushrooms are an excellent source of ergothioneine, a potent antioxidant compound. This means they can help protect your body and promote overall health.
Assists in Lowering Blood Cholesterol
The presence of lovastatin and mevinolin in mushrooms helps reduce cholesterol levels in the blood. These substances also lower triglycerides, total lipids, phospholipids, and more.
3 How to Choose Fresh Mushrooms
Based on Appearance
– Opt for mushrooms with firm stems and uniform color. If the mushrooms have opened up, the gills underneath the cap should be evenly spaced, attractive, and dry.
– Additionally, choose mushrooms that are no longer than 15cm. Beyond this length, the insides tend to become hollow and less tasty.
– Examine the caps; fresh mushrooms will have intact, unbruised caps without any slimy residue.
Based on Color and Smell
– Mushrooms are typically white in color. Avoid those with brown spots and slime, as they have gone bad.
– A distinct but not overpowering almond scent indicates high-quality mushrooms. Steer clear of those with a weak or overly strong aroma, as they are no longer fresh and have lost significant moisture.
By Touch
When selecting mushrooms, go for those that feel dry to the touch. These will keep longer than mushrooms that exhibit springiness when gently pressed, as they have absorbed more water.
4 Delicious Mushroom Recipes
Mushroom Braised in Green Peppercorns
This mouthwatering dish combines the sweetness of mushrooms with the spiciness of green peppercorns. Served with hot rice, it’s a treat for the taste buds and can be prepared in just 30 minutes!
Recipe:
Clean and slice the mushrooms. Sauté green peppercorns and onions in a little oil, then add soy sauce, sugar, and water to a pot and bring to a boil. Add the mushrooms and braise over low heat until the sauce thickens. Serve hot.
Pan-fried Mushrooms
This dish is a perfect blend of the natural sweetness of mushrooms and the savory taste of soy sauce. It’s quick and easy to prepare, taking only 7-10 minutes!
Recipe:
Clean and dry the mushrooms, then cut them into bite-sized pieces. Heat a pan over high heat and add the mushrooms. Fry until both sides turn a golden brown. Season with salt and pepper, cover, and cook for 1-2 minutes before serving.
Mushrooms Stir-fried with Lemongrass and Chili
This dish offers a delightful combination of textures, with the mushrooms being both chewy and crispy, complemented by the fragrant lemongrass.
Recipe:
Clean and slice the mushrooms. Heat a pan, add oil, lemongrass, chili, and turmeric powder. After a while, add the mushrooms, water, 2 tablespoons of soy sauce, ½ tablespoon of salt, 1 tablespoon of sugar, and ½ tablespoon of pepper. Continue cooking over medium heat until the sauce thickens.
Mushroom Braised in a Clay Pot
The soft and chewy texture of the mushrooms, combined with a flavorful sauce, makes this dish irresistible.
Recipe:
Clean and slice the mushrooms. Heat a pan and add 1 tablespoon of oil, 2 teaspoons of chili sauce, 2 teaspoons of soy sauce, sugar, and seasoning powder. Crush and add the garlic, stirring until fragrant. If the mixture becomes too thick, add a little water. Finally, add the mushrooms and braise for a few more minutes before serving.
Mushrooms in Tomato Sauce
This relatively simple dish features soft and sweet mushrooms in a tangy tomato sauce. It’s a delightful combination of flavors!
Recipe:
Clean and slice the mushrooms. Dice the onions and tomatoes. Heat a pan, add oil and garlic, then throw in the onions and tomatoes. Season with chili sauce and seasoning powder, stirring until the sauce thickens. Finally, add the mushrooms and fresh chili peppers, cooking over medium heat before serving.
These are just a few of the many delicious and easy-to-prepare mushroom dishes out there. We hope this article has inspired you to incorporate more mushrooms into your diet and expand your culinary horizons! Have a wonderful day!
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