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Mushroom

SCIENTIFIC NAME

Agaricus bisporus

CLASSIFICATION

Vegetable

SEASON

January, February, March, April, May, June, July, August, September, October, November, December

About

The mighty mushroom is packed full of flavour, nutrients and texture. An earthy friend to the carnivore and the herbivore the mushroom partners fantastically with meat and as a meat alternative. With its savoury meaty texture, varietal choice, unique cancer fighting compounds and versatility the mushroom can feature throughout all parts of the daily menu – from breakfast to dinner.

Savoury, earthy and meaty the mushroom (Button and Swiss varietal), is available in abundant supply throughout the year.

Tips and Hints
Perfect partners of the mushroom:
Balsamic Vinegar
Garlic
Parsley
Pancetta
Cream

If you are not able to find the exact type of mushrooms you are looking for, feel free to replace the variety with a readily available mushroom. (This is particularly useful if you are using a cookbook published overseas.) For example, shiitake are an acceptable substitute where a recipe calls for nameko, cinnamon caps or trumpet royale; Swiss browns or Portobello mushrooms can substitute for the sulfur mushrooms (sometimes called chicken-of-the-woods, or matsutake; and oyster mushrooms can be used in place of maitake or fresh chanterelles.

When selecting, look for plump mushrooms with tight flesh and a dry surface. Avoid withered or damp mushrooms.

It is important that mushrooms are packaged in materials that allow them to breathe, so they don’t “sweat” and become slimy. The materials should also ensure they do not dry out too much. Ordinary plastic bags encourage sweating.

Mushrooms are best, stored unwashed in brown paper bags in the refrigerator, preferably on the lowest shelf. Bags are available from your local Great Green Grocer. Alternatively once home, use a cloth bag or clean tea towel to wrap the mushrooms.

The storage life of mushrooms is generally considered to be approximately five days.

If you are unsure, for best advice, speak with local Great Greengrocer.

Tips and Hints
Always store mushrooms in breathable packaging such as a brown paper bag.

One of the great things about mushrooms is that there is practically no waste, the stem is a great source of flavour and nutrients so there is no need to remove. On the occasions that you do, save the stems and add chopped to stuffings, casseroles, soups and sauces.

If you are eating your mushrooms raw, wipe them over with a clean, damp paper towel, or rinse quickly under cold running water and pat dry with paper towel.

When cooking mushrooms, to prepare, simply use a soft pastry brush to gently brush any dirt from the surface and, if necessary, trim the dry end of the stem.

Mushrooms can discolour slightly when prepared ahead of time. To prevent this discolouration, sprinkle with a little lemon juice.

Mushrooms can be enjoyed raw, pan or stir fried, baked and in soups and casseroles.

 

Tips and Hints
Don’t discard the stem as it’s a great source of flavour. Add chopped to stuffings, soups and casseroles.

One of the great things about mushrooms is that there is practically no waste, the stem is a great source of flavour and nutrients so there is no need to remove. On the occasions that you do, save the stems and add chopped to stuffings, casseroles, soups and sauces.

If you are eating your mushrooms raw, wipe them over with a clean, damp paper towel, or rinse quickly under cold running water and pat dry with paper towel.

When cooking mushrooms, to prepare, simply use a soft pastry brush to gently brush any dirt from the surface and, if necessary, trim the dry end of the stem.

Mushrooms can discolour slightly when prepared ahead of time. To prevent this discolouration, sprinkle with a little lemon juice.

Mushrooms can be enjoyed raw, pan or stir fried, baked and in soups and casseroles.

 

Tips and Hints
Don’t discard the stem as it’s a great source of flavour. Add chopped to stuffings, soups and casseroles.

Mushrooms are often referred to as “Meat for Vegetarians” but not just because of their taste. The mushroom is high in folate, protein, Vitamin B12 iron, zinc and magnesium content and the fact that it’s the only non- animal fresh food to contain vitamin D. (Adequate vitamin D lowers the risk of heart disease, type 2 diabetes, high blood pressure and bowel cancer.)

High in antioxidants, low in kilojoules and cholesterol mushrooms have virtually no fat and are filling, so are perfect for weight control.

Mushrooms also contain unique compounds that appear to protect us from breast or prostate cancer. Australian research is showing that by eating just 10 grams of mushrooms a day a woman can decrease her risk of breast cancer by 66%.

MUSHROOMS
Nutrient Value per 100 g
Proximates
Energy, including dietary fibre 103 kJ
Moisture 92.3 g
Protein 3.3 g
Nitrogen 0.75 g
Fat 0.3 g
Ash 0.6 g
Dietary fibre 1.5 g
Fructose 0.1 g
Glucose 0.1 g
Sucrose 0.1 g
Total sugars 0.3 g
Mannitol 1.1 g
Available carbohydrate, without sugar alcohols 0.3 g
Available carbohydrate, with sugar alcohols 1.4 g
Organic Acids
Malic acid 0.1 g
Quinic acid 0.1 g
Minerals
Arsenic (As) 10.4 ug
Calcium (Ca) 3 mg
Chromium (Cr) 0.2 ug
Copper (Cu) 0.342 mg
Fluoride (F) 38.08 ug
Iron (Fe) 0.27 mg
Lead (Pb) 0.2 ug
Magnesium (Mg) 10 mg
Manganese (Mn) 0.058 mg
Molybdenum (Mo) 1.6 ug
Phosphorus (P) 110 mg
Potassium (K) 310 mg
Selenium (Se) 15.4 ug
Sodium (Na) 8 mg
Tin (Sn) 0.2 ug
Zinc (Zn) 0.56 mg
Vitamins
Thiamin (B1) 0.025 mg
Riboflavin (B2) 0.369 mg
Niacin (B3) 3.17 mg
Niacin Equivalents 3.72 mg
Pantothenic acid (B5) 1.15 mg
Pyridoxine (B6) 0.02 mg
Biotin (B7) 8.9 ug
Folate, natural 18 ug
Total folates 18 ug
Dietary folate equivalents 18 ug
Alpha carotene 8 ug
Beta carotene 9 ug
Beta carotene equivalents 13 ug
Retinol equivalents 2 ug
Vitamin C 1 mg

Source:

NUTTAB 2010(Food Standards Australia New Zealand); The University of New South Wales; Professor Heather Greenfield and co-workers at the University of New South Wales; Tables of composition of Australian Aboriginal Foods (J Brand-Miller, KW James and PMA Maggiore).

Tips and Hints:

A great protein source.