Mushrooms

OCTOBER 2004 IN THIS ISSUE:        Going Veggie?        Food Guide Pyramid for Vegetarian Meal Planning   RESEARCH UPDATE        Thin and Fit is Best   RECIPE MAKEOVER        Creamy Mushroom Soup   FOOD OF THE MONTH        Mushrooms   RECIPES        Portobello Mushroom Sandwiches        Sautéed Mixed Mushrooms        Zesty Spinach Wraps   DOWNLOAD THE NEWSLETTER        Download the full-color file       This requires Adobe Acrobat

either a vegetable nor a fruit, these funky fungi have more nutrition than meets the eye: they're loaded with essential minerals, B vitamins, and may even have some medicinal value. In Asia, they're considered the ultimate health food.

Long before the concept of our immune systems existed, traditional healers in Asia would prescribe mushrooms to help the body fight off illnesses. They were definitely on to something, since there is growing evidence that mushrooms may have immunity-boosting, anti-cancer, anti-viral, and cholesterol-lowering powers. Beta-glucans, a type of polysaccharide (very large sugar molecules), are believed to be responsible for the immunity-enhancing properties of mushrooms. Shiitakes, in both fresh and dried forms, appear to be the most healthful of the readily available mushrooms. They seem to offer all of the possible health benefits discussed here. Enoki mushrooms have exhibited potent anti-tumor activity in studies, and oyster mushrooms may help prevent inflammation and clotting.

One cup of raw mushrooms has approximately 20 calories, no fat, and 1-3 grams of fiber. Mushrooms are an excellent source of potassium, with one portobello mushroom containing more of the mineral than a banana.

When you select fresh mushrooms, look for those that appear clean, fresh, smooth, moist (but not slimy), and unblemished. The gills on the underside should be tightly closed. When you bring them home, remove them from any plastic packaging and place them in a porous paper bag in the refrigerator. Clean mushrooms before use by gently wiping them with a damp paper towel or soft brush (I love my little mushroom brush from our produce department). Washing under running water or soaking fresh mushrooms is not recommended, as they will absorb the water and become mushy. However, dried mushrooms should be soaked in boiled water for several minutes before use and the soaking water should be used to add flavor to the dish. Trim the stems from most mushrooms and remove them completely from shiitakes. Mushrooms can be eaten raw or cooked, but cooking breaks down the fibrous walls and allows more of the nutrients to be released. This month, try my recipes for Sautéed Mixed Mushrooms, Portobello Mushroom Sandwiches, and Creamy Mushroom Soup.

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The nutrition recommendations found in our newsletters are general in nature and are not tailored to specific health problems. Talk to your physician or other qualified health care practitioner concerning particular health issues or before beginning any nutritional program.