Mushrooms by Flavor

The Mushrooms by Flavor, Preparation and Nutrition

Photos by Carla Lucas

Mushrooms are the only source of Vitamin D in the produce aisle

Sources: A Consumers Guide to Specialty Mushrooms and The Mushroom Council (www.mushroominfo.org)

Agaricus Mushrooms

Buttons

Flavor: mild; blends with anything.

Common preparations:

raw, sauteed, fried, marinated

In a serving of 4-5 white buttons:

• 18 calories • 0 grams of fat • 3 grams of carbohydrates • good source of the antioxidant selenium, the B vitamins riboflavin, niacin and pantothenic acid; and copper • Approx. 300 mg of potassium • 2.8 mg of the antioxidant ergothioneine • 15 IU of vitamin D

Shiitake

Flavor: rich and woodsy, meaty texture

Common preparations:

best when cooked in stir-fry, pastas and soups. Can be marinated and grilled.

In a serving of 4-5 shiitake mushrooms:

• 41 calories • 0 grams of fat • 10 grams of carbohydrates • good source of the antioxidant selenium, providing 26 percent of the Daily Value. • a great source of B vitamins riboflavin, niacin and pantothenic acid; and copper

Criminis

Flavor: deeper, earthier flavor than whites, great addition to beef, game and vegetable dishes

Common prepara-

tions: saute, broil, grill, microwave

In a serving of 4-5 crimini mushrooms:

• 23 calories • 0 grams of fat • 4 grams of carbohydrates • excellent source of the antioxidant selenium, the B vitamin riboflavin and copper • a good source of potassium, phosphorus and B vitamins niacin and pantothenic acid • 4.9 mg of the antioxidant ergothioneine

Other Popular Specialty Mushrooms

Oyster

Flavor: very delicate. Common preparations: sauteed or stir fried then used in pasta dishes, meat dishes, omelets and soups.

In a serving of 4-5 oyster mushrooms:

• 36 calories • 0 grams of fat • 5 grams of carbohydrates • good source of B vitamins riboflavin, niacin and pantothenic acid; and copper. • more than 2 grams of fiber, nearly 10 percent of the Daily Value. • nearly 3 grams of protein, 6 percent of the Daily Value.

Pom Pom

Flavor: mild, sweet taste. Common preparations: slice and saute in butter, oil, or broth; can be used as a substitute for lobster or veal.

Portabellas

Flavor: deep, meat-like texture and flavor. Common preparations: grilled, broiled, sauteed and roasted; can also be used as a meat substitute.

In one medium Portabella cap:

• 22 calories • 0 grams of fat • 4 grams of carbohydrates • excellent source of the B vitamin riboflavin • good source of the antioxidant selenium, potassium, phosphorus, the

B vitamins niacin and pantothenic acid; and copper • 4.3 mg of the antioxidant ergothioneine

Royal Trumpet

Flavor: delicate, chewy texture Common preparation: grilled or used in stir frys. The stems can be substituted for baby scallops.

Maitake

Beech

Flavor: crisp with a mild nutty flavor. Common preparations: sliced or served whole in sautes. Soups, pasta dishes. Flavor: distinctive aroma and a rich, woodsy taste Common preparations: sauteed lightly in butter or oil. Use in egg dishes, pasta sauces, soups, stews, and any recipe calling for mushrooms for a richer taste.

In a serving of 4-5 maitake mushrooms:

• 31 calories • 0 grams of fat • 6 grams of carbohydrates • good source of the antioxidant selenium; B vitamins riboflavin, niacin and pantothenic acid; and copper • more than 2 grams of fiber • more than 900 IU Vitamin D