This is my third article in my series of in season Veg. Today it’s all about the lovely mushroom. With summer here it is a great time to eat in-season veggies.
People can be indecisive about edible mushrooms. They either love them or hate them. The practice of eating mushrooms dates back thousands of years. The first reliable evidence appears with the Chinese, and continues through time to today, spanning many different cultures.
Besides being low in sodium, fat, and calories, most mushrooms contain:
- Fibre
- Omega 6 Fatty Acids
- Protein
- Selenium (an important antioxidant)
- Copper (needed for cardiovascular health)
- Niacin (an important B vitamin)
- Riboflavin (an important B vitamin)
- Mushrooms are also the only vegan, nonfortified dietary source of vitamin D.
Of course, this is all dependent on the type of mushroom and the environment in which it grew. To reap the greatest health benefits, it’s best to consume mushrooms that were grown organically, or that were picked from a non-toxic environment.
Variety of Mushrooms
There any many varieties to choose from such as the commonly found in shops white button mushroom or cremini slightly larger, brown strain of the white button. The portobello simply a large, overgrown cremini which is popular on their own and as a meat substitute. The tasty oyster mushroom which is one of the easiest species to cultivate and produced all over the world and the shiitake mushrooms as well as many wild grown varieties.
How to clean mushrooms
- Wipe each mushroom over with a damp paper towel for soft pastry brush if needed to remove loose dirt and debris. Work one at a time.
- Lightly rinse under cold water and thoroughly pat dry with paper towel.
- Avoid soaking mushrooms as they will absorb water like a sponge and won’t brown during cooking.
Cooking with mushrooms could not be simpler. Chop into slices and cook with olive oil and garlic or the larger variety (portobello) can be stuffed with sautéed chopped up vegetables (onion, peppers and spinach) and topped with a slice of goat cheese then baked in the oven for a tasty meal served with a fresh salad.
Locally produced #SeasonalVeg is tasty, nutritious, and sustainable. Find out more at www.vegpower.org.uk/seasonalveg @VegPowerUK
