April 16th is the Day of the Mushroom! There are over 10,000 species of fungi that produce mushrooms, broken down into three categories: edible, “magic” and poisonous. Of course, we will focus on the edible variety,
The 4 Most Common Mushrooms are:
- White Button Mushrooms represent about 90% of mushroom consumption in the United States. They hold their flavor well and can be used in almost any recipes, from soups to stir fries.
- Shiitake Mushrooms are often used in Asian cuisines and have a more robust flavor that is savory with a “meaty” taste.
- Oyster Mushrooms have a subtle, nutty flavor that goes best in soups, stews, and sauces.
- Portobellos are a great meat substitute and stand up to grilling and stuffing. When portabellos are young and small, they’re called creminis.
With the Mushroom Capital of the World around the corner in Kennett Square, PA, a celebration is in order. These fat-free, low calorie, low sodium nutrient dense powerhouses are loaded with natural antioxidants and are a good source of vitamin D and vitamin B12. Whether you are a mushroom fan, or you’re a bit skeptical of fungi, these hidden treasures offer taste, versatility, and satiety to any plate.
Enjoy these quick ideas to feature mushrooms on April 16th and all year long.
Sauté: simply heat a small amount of oil to pan and heat on high. Add mushrooms and flip after they become reddish brown. Add to any dish – from grains to gravies.
- This Broccoli Rabe and Mushroom Linguine recipe offers an alternative to the typical spaghetti with tomato sauce option. Shiitake mushrooms are sauteed until deeply golden and combined with leeks and broccoli rabe (or spinach). Serve over multigrain linguini for a delicious mellow flavor.
Roast: Place mushrooms on a baking sheet lined with parchment paper and brush with oil (about 1 Tablespoon of oil for each 8 ounces of mushrooms). Roast in an oven preheated to 450`for about 20 minutes.
Grill or Broil: This method is great for larger mushrooms, such as Portobella. Brush caps and stems with oil and season as desired. Grill or broil about 4 -6 inches from the heat source for about 4 minutes on each side. Enjoy as a veggie burger, or slice and enjoy as a side.
- Perfect for a backyard cookout, these flavorful Beef Kebabs feature marinated beef with plenty of fresh vegetables like mushrooms, bell peppers, and cherry tomatoes along with fresh pineapple.
Blend: Add chopped mushrooms to meat recipes such as tacos, burgers, chilis, and casseroles. The change may be subtle, but the nutrition profile will benefit!
- These healthy burgers are loaded with protein – and you guessed it – chopped portobello mushrooms to create a delicious hybrid burger. For a lower fat, lower sodium option, skip the cheese.
Make a Soup: This vegetarian Asian Mushroom Soup calls for a blend of shiitaki and baby bella mushrooms for a light and flavorful dish. Make it ahead and let the flavors meld overnight.
- Or enjoy this immune-boosting Miso Soup. This soup is made with shiitake mushrooms along with tofu and fresh ginger and offers a mild, delicious soup.
Wrap It Up: This Chicken Spinach Mushroom Wrap comes together in minute. Simply sauté fresh mushrooms with garlic and a few herbs along with rotisserie chicken (or extra chicken breast from last night’s dinner) to make this delicious wrap.
Marinate: Slice mushrooms into halves or quarters, depending on size, and briefly sauté in oil over medium heat. Pour your favorite vinaigrette over cooled mushrooms and enjoy as a healthy topping, a condiment for salads or a snack.
Stuff It: Enjoy these bite-size stuffed mushroom appetizers. Prepare the stuffing up to a day in advance and assemble the mushroom caps shortly before serving.
Make Chips: Toss about 1 pound of sliced mushrooms with 2 Tablespoons of olive oil, sprinkle with salt if desired. Line a baking sheet with parchment paper and bake at 400`until crisp, about 35 minutes. Serve as a snack or use as a garnish. Oyster mushrooms are great for chips, but other varieties of mushrooms can be used as well.
Add to Anything: Literally, you can add mushrooms to anything – from stir fries and omelets to quiches and pizza. Include mushrooms in a fresh vegetable platter or in a salad. It’s all good!
- These low-fat Veggie Sloppy Joes are bursting with flavor highlighted by chopped bell pepper, yellow onion, chopped mushrooms, black beans, diced tomatoes along with zesty BBQ sauce and chili powder. You will never miss the “meat.”
- Store-bought pizza crusts are great to have on hand for an easy, quick, lunch or dinner. The best part of making pizza at home is that you can dress it up with your favorite toppings. This healthy Veggie Pizza is topped with hummus, chopped mushroom, squash and zucchini, but you can use whatever veggies are in the fridge.
- This Farmer’s Market Frittata, packed with mushrooms, zucchini and tomatoes, is great any time of day.
It is time to get creative and celebrate the Day of the Mushroom on April 16th. The possibilities are endless.
