Vitamins
Long known for being low in fat and high in fibre, mushrooms are also a good dietary source of B vitamins, especially
- niacin,
- vitamin B6 and
- riboflavin (vitamin B2).
The B vitamins perform a wide variety of functions in your body and are essential for good health. For example, vitamin B6 is needed for more than 100 enzymes involved in protein metabolism and is essential for the proper functioning of your red blood cells.
Mineral content
Cultivated mushrooms (as distinct from edible field mushrooms, which vary in their content according to where they grow) are an excellent source of copper and selenium. Copper, along with iron, is needed for your body to make red blood cells. It also helps in keeping the nerves, blood vessels, bones and immune system in good condition. Selenium is an important trace element that may help to prevent certain cancers and is needed as part of certain antioxidant enzymes, which play a role in preventing cell damage.
Storage
You can keep mushrooms in the refrigerator for several days, so they can be added a few at a time to sauces, soups and other vegetable or meat dishes. It is best if air can circulate freely around them, to keep them at their best, so put them in an uncovered, shallow container. Before cooking, wash mushrooms briefly under running water and dab dry with a paper towel. Small mushrooms can be left whole, just trimming the stem; larger mushrooms should be cut in slices parallel with the stem – or sautéed whole, as a delicious accompaniment to steak or bacon.
Cooking
Mushrooms need only short cooking over high heat, because long cooking or cooking at low temperatures causes them to lose moisture and shrink. It is best not to crowd the pan, so they brown rather than steam.
This simple recipe for sautéed mushrooms makes a delicious quick meal served with bread or on toast, or can be used to accompany other dishes.
Recipe: Sauteed mushrooms
1 tablespoon butter
1 – 2 tablespoon oil
250 grams (1/4 lb) mushrooms
1 teaspoon lemon juice
salt and pepper
Heat oil and butter in a large pan. Toss clean dry mushrooms in the mixture for four to five minutes, until brown. Add lemon juice, pepper and salt and serve at once.
Kate Moriarty - I have been at various times a teacher (of science, specialising in biology and horticulture); a librarian (charged with managing a branch ...
