Mushrooms AND HOLISTIC WELLNESS

by Lauren Simon

We see them at the grocery store and sometimes in our backyard as well.

Mushrooms are surely a staple of many recipes we make. With the increased popularity of how mushrooms benefit us has come a greater awareness of their medicinal properties. Though we have grown familiar with the types we might find in our fridge at home, we must approach foraging wild mushrooms with caution. Certain types are nonedible and are harmful to ingest.

The potential for mushrooms to be used as a healing modality is expanding, and knowing the differences among varieties of mushrooms will allow us to safely consume them as we explore their benefits.

The Ones On Your Plate

From research at Ohio State University, there is no particular test that defines edible versus nonedible mushrooms. Mushrooms that have been consumed frequently without causing illness are deemed edible.

A few types of edible mushrooms as cited by PlantSnap.com include morel mushrooms, chanterelles and fairy ring mushrooms. The yellow-grey, honey-combed cap of morel mushrooms can be spotted in several parts of the U.S., particularly in burned areas and disturbed grounds.

Chanterelles, golden and funnel-shaped, are found primarily in coniferous forests. They are known for their peppery taste and cook well with butter. Like chanterelles, fairy ring mushrooms grow in North America. These types are smaller in size and grow in a ring or arc.

Healthline.com reports that hen-of-the-woods mushrooms are commonly harvested among new foragers and consist of grayish-brown shelf-like clusters that grow on tree bases. They are seen in the northeastern U.S. and are known to make a flavorful addition to stir-fries and soups.These are just a few types of mushrooms that can be consumed safely and used for a variety of dishes. However, knowing which ones to avoid is just as important when learning to forage.

Picking And Choosing Carefully

Some of the misunderstandings around edible versus nonedible mushrooms provide key tips to discerning among mushrooms. Many of us may have heard that all mushrooms that grow on wood are edible or that the ones that can be peeled are edible; both of these attributions are false

Because some poisonous and safe mushrooms share similar characteristics, it’s important to not stumble across a dangerous look-alike. Jack-o-lantern mushrooms resemble the safe-to-consume chanterelles, but are toxic; they have thinner and deeper gills than that of chanterelles. False morels are dangerous and are also known to deceive foragers, as their name suggests. They are not entirely hollow when cut, which distinguishes them from true morels.

Healing With Mushrooms

Besides being a tasty addition to meals, mushrooms come with a multitude of health benefits. They are rich in nutrients such as vitamin B 6, which supports the nervous system and red blood cell formation, and the immune-boosting mineral, zinc, according to the Cleveland Clinic. The cancer-suppressing properties of mushrooms have been highlighted by The Mushroom Council, as well as their ability to deliver antioxidants to the body and provide protection from chronic diseases. RealMushrooms.com relates that some of the healthiest ones to use as supplements are lion’s mane, reishi, cordyceps and chaga.

As we get into foraging and reap the health benefits that these types of fungi offer, remember to properly identify mushrooms to be completely sure of their edibility. Eating small amounts, one type at a time, makes for a safe introduction to the plethora of mushrooms that we can consume.

Cheesy Cauliflower Mushroom Steaks

This dish can be served as a meal or cut into smaller pieces and presented as party appetizers. Cauliflower provides vitamins B 6, K and C, magnesium and fiber. It is also a great source of glucosinolates and isothiocyanates, two types of antioxidants that have been shown to slow the growth of cancer cells.

Button mushrooms are a source of vitamin D, selenium, phosphorus and folate. They also contain polysaccharides, in doles, polyphenols and carotenoids, which are associated with cancer-fighting properties.

YIELD: 4 SERVINGS

4 slices of cauliflower, ¾-inch thick

1 tsp cooking spray

4 tsp olive oil

1 Tbsp dry Italian seasonings

2 cups fresh brown button mushrooms, sliced

2 fresh garlic cloves, minced

1 cup shredded mozzarella cheese

½ tsp sea salt

½ tsp freshly ground black pepper

½ tsp red pepper flakes

1 Tbsp fresh thyme for garnish

Preheat the oven to 400º F and spray two large baking sheets with cooking oil. Place the cauliflower slices onto one of the baking sheets. They need lots of space between them and shouldn’t overlap.

Brush each side of the cauliflower steaks lightly with the olive oil and season with sea salt, pepper and Italian seasonings. Roast 20 to 25 minutes, flipping once, until both sides are golden brown. In a mixing bowl, add mushrooms, minced garlic, a pinch of sea salt and pepper, then toss to coat well. Spread the mushroom mixture on the other oil-sprayed baking sheet and bake for 10 to 15 minutes in the preheated oven. As an alternative, sauté the mushroom mixture in a medium pan with 1 teaspoon of oil over medium-high heat for 5 to 6 minutes.

Once done, remove the pans from the oven. Sprinkle roasted cauliflower steaks with cheese and top the cheese with the roasted or sautéed mushrooms and garlic mixture. Return to the oven for 2 to 3 minutes until cheese is melted and bubbly.

Sprinkle with fresh thyme and enjoy.

Recipe and photo courtesy of Jennifer Carden.