Freaky Fungi

MUSHROOMS can be deadly! They have gills but aren’t fish (obviously), they aren’t vegetables and can hardly be considered “plants” – without roots, leaves, flowers or seeds. What are they, then? They’re part of the fungi kingdom. Don’t worry, culinary mushrooms from the produce aisle in grocery stores are cultivated and safe to consume¹, unlike some of the wild mushrooms picked up during foraging. Here are three reasons why you shouldn’t avoid the mysterious living organisms known as mushrooms: 

Cuisine 

Mushrooms offer umami, the 5th basic taste after sweet, salty, bitter and sour. The darker the mushroom the more umami it contains, and cooking intensifies this flavor^1,2. Mushrooms are known for their unique earthy flavor and chewy, meaty texture¹. White button mushrooms are milder than their darker counterparts, crimini (aka “baby bellas”) which are immature portobello mushrooms³. Dried versions of most types have super-concentrated flavor and make great additions to soups, sauces, and stocks.  

Mushrooms are great for trimming meat in dishes or used as a stand-out ingredient in stir-fries (shiitake best) or raw salads (enoki best)¹. For those who have a palate issue with them on their own, finely dicing mushrooms to match the consistency of meat then blending into traditional recipes alongside ground meat, makes them more tolerable¹. To cut back on meat you can use finely diced mushrooms as replacement for half the ground beef in tacos, lasagna, meatballs/loaves, burgers, and pasta sauce¹. 

MYCOPROTEIN is a mold member of the fungi family. Wait, what? We are told to avoid mold on foods because it is dangerous! Approved in 2001 by the FDA as a Generally Recognized As Safe (GRAS) food, mycoprotein is grown in large fermentation vats. Mycologists have studied the safety of the mold strain used and determined it produces an almost undetectable less than 0.5 parts per million mycotoxins in production⁶.  

Mycoprotein is high in fiber and protein (12% protein by weight) and contains all essential amino acids in concentrations similar to egg⁶. Due to its stringy nature, it is predominantly used as a meat substitute, though modified mycoprotein can also be used as a fat replacer in dairy products or as a grain replacement in cereals.  

As with all foods, some people may be intolerant or allergic (rare) to mycoprotein. Such cases have prompted the nonprofit Center for Science in the Public Interest to request that the FDA revoke mycoprotein’s GRAS status. If you are looking for a non-soy, non-dairy vegetarian protein source then you might consider mycoprotein. On the other hand, if you are looking for natural ‘clean’ foods, then these highly engineered mycoprotein products are not for you. 

 In summary, there are benefits to mushrooms including some that other plants can’t provide, while mycoprotein’s only value seems to be as a meat replacer. Now that you’re armed with details about each, don’t let edible fungi haunt you! 

References: 

1. Fabulous Fungi — Here’s Why Your Clients Should Be Trading Meat for Mushrooms
   L Getz.Today’s Dietitian Dec. 2014; 16 (12): 14-15. 
2. From A to Shiitake — Japanese Mushrooms May Offer Certain Benefits. LK Kay.Today’s Dietitian Nov. 2010; 12 (11): 20-21. 
3. Medicinal Mushrooms. J Ilkay. Today’s Dietitian Sept. 2011; 13(9): 30-32.
4. Are Mushrooms a Significant Source of Vitamin D? Journal of The Academy of Nutrition and Dietetics Sept 2016; 116(9): 1520.
5. Betting on Beta-Glucans.  D Webb. Today’s Dietitian May 2014; 16(5): 16-17.
6. Food Mycology: A Multifaceted Approach to Fungi and Food.  J Dijksterhuis, RA Samson. CRC Press, 2007.

Grilled Stuffed Portobellos

Method

1. Using a spoon, scrape out the gills from the underside of the mushrooms and discard. Gently toss the mushrooms together with the vinegar, 1 T of oil, and salt and pepper to taste in a large bowl, taking care to not break the mushrooms. Let sit for 10 minutes while the mushrooms absorb the marinade.
2. Combine the peppers, olives, remaining 1 T of oil, garlic, and oregano in a small bowl, and season with salt and pepper to taste.
3. Prepare a hot fire on the grill. Place the mushrooms gill side up on the grill directly over the fire and cook, covered, until well browned on the first side, about 5 minutes.
4. Flip the mushrooms and continue to cook, covered, until well browned on the second side, about 5 minutes.
5. Finally, flip the mushrooms one last time (they should be gill side up again) and spoon the pepper-olive mixture evenly among them. Top each mushroom with feta cheese and grill, covered, for 1 minute longer. Using a spatula, transfer the mushrooms to a platter and serve.

Serves 4 as a side dish 

Nutrient Analysis per serving: Calories: 180; Total fat: 13 g; Sat fat: 3 g; Cholesterol: 5 mg; Sodium: 470 mg; Total carbohydrate: 11 g; Dietary fiber: 2 g; Sugars: 6 g; Protein: 7 g 

Recipe Credit: Mushrooms — A Unique Ingredient Taken From Forest Floor to Kitchen Door. Bryan Roof. Today’s Dietitian, Aug 2012; 14(8); 74