Get Cooking with Different Types of Mushrooms

Fans of fungi will be pleased to know that mushrooms have become an “it” food.  Whether sold fresh, dried or as a functional ingredient, mycologically curious consumers have doubled their spending for specialty mushrooms in the past decade, according to sales data from the Mushroom Council.¹ This means that more types of mushrooms are being seen in stores and farmers markets.

This mushroom primer will help you recognize these fascinating foods more easily and know what to do with them in your kitchen.

How Healthy Are Mushrooms?

Mushrooms contain abundant nutrients beneficial to the body for cellular, blood, immune, gastrointestinal, neurological, nervous system, and cardiovascular support. The list of contributing vitamins and minerals is vast and includes vitamin D, riboflavin, niacin, pantothenic acid, selenium, ergothioneine, copper, potassium, and beta-glucans.²

The fascinating story of vitamin D and mushrooms shines a light on how growing methods can dramatically impact human health. Vitamin D is a nutrient that is difficult to get enough of through diet alone. Remembering that our body’s exposure to sunlight is the best source of vitamin D, growers exposed mushrooms to ultraviolet (UV) light.³

They found they could significantly enhance levels of the plant sterol, ergosterol, which converts to vitamin D. With few people meeting their daily intake recommendations of 15-20 mcg (depending on age) for vitamin D, mushrooms have become a vital source.

Vitamin D Levels in Mushrooms

Types of Edible Mushrooms

• White, cremini, and portobello mushrooms are the most popular varieties. All three are from the same species, Agaricus bisporus, so botanically, they are the same type but differ in maturity at harvest. As you might suspect, white buttons are the youngest, followed by cremini and portobello. There is no limit; use sautéed, grilled, or as part of the recipe to enhance or replace meat proteins.
• Cinnamon caps are earthy and nutty. They can be eaten whole without slicing or cooked until crispy, making them a fun addition to salads and cooked vegetables.
• Enoki mushrooms grow in long, thin clusters and have a mild flavor. They are common in certain Asian cuisines and add a delightful crunch to soups and stir-fries.
• Lion’s mane is having a moment as a meat replacement because of its texture. The flavor is rich and buttery and adapts well to marinades and high heat for browning and caramelization, like a steak. The taste and texture make it a perfect replacement for crab meat.
• Oyster mushrooms get their name from their subtle bivalve flavor and delicate texture. Their taste isn’t overpowering, and they easily pick up intense flavors from other ingredients.
• King oysters have thick stems and tiny, cute-as-a-button tops that can be eaten together or separately. The stems can be sliced into thick slabs and sautéed to mimic scallops, or the whole mushroom can be sliced lengthwise and added to a braised dish with a deeply seasoned spice blend.
• Black king trumpet or black pearl is a cross between Asian and European oyster mushrooms. Its texture is soft but meaty, and its flavor is bitter and sweet. It pairs well with basil, lime, chiles, lemongrass, and maple syrup.
• Shiitake is known for its smokey, umami flavor. Try them sautéed with eggs, in stews, over meats and poultry, or in a vegetable medley.

Using Fresh, Dried, and Powdered Mushrooms

Mushrooms are remarkably high in water, as much as 85% to 95%, depending on the variety. All this moisture can lead to quick spoilage, and since many of these mushroom types are costly, any loss will be felt hard. Always store mushrooms whole in a dry paper bag lined with a paper towel. Fold the top but allow for air circulation. Place them in the refrigerator’s main section, not the crisper drawer. Eat within five days for the best flavor.

Just like their fresh counterparts, dried and powdered mushrooms are having their day. Typically, these varieties are medicinal, like reishi, chaga, cordyceps, and turkey tail.

Integrative physicians prize these types of mushrooms for their bioactive compounds and ability to support the body when addressing health issues.⁴ These dried and powdered mushroom types can also be a part of a healthy diet for warm drinks, smoothies, soups, salad dressings, and nutritious treats.

As with any complex health issue, consult an informed physician about the best way to use these nutrients if you have a specific health concern.

How to Reconstitute Dried Mushrooms

This author is partial to keeping dried mushrooms on hand at all times, especially for varieties that can’t be found in stores, like porcini, chanterelles, pioppino, and morels. Small amounts pack a flavorful punch, and the soaking broth adds a new dimension to sauces and soups. Reconstituting dried mushrooms takes only two steps.

1. Place dried mushrooms in a jar or bowl with room-temperature or warm water. In my experience, hot water extracts more flavor from the mushrooms and transfers it to the broth. Dry mushrooms float, so you may need to weigh them down with a small plate to keep them submerged. Depending on their thickness, let them sit for at least 30 minutes.
2. Strain the mushrooms, reserving the liquid. Rinse the reconstituted mushrooms to remove any grit. Pour the liquid through a fine mesh strainer or larger mesh with a paper towel, coffee filter, or cheesecloth.

References

1. Seizing the Mushroom Moment, Mushroom Council, Nov. 8, 2023. https://www.mushroomcouncil.com/press-releases/seizing-the-mushroom-movement/
2. Valverde ME, Hernández-Pérez T, Paredes-López O. Edible mushrooms: improving human health and promoting quality life. Int J Microbiol. 2015;2015:376387. doi: 10.1155/2015/376387. Epub 2015 Jan 20. PMID: 25685150; PMCID: PMC4320875. https://pubmed.ncbi.nlm.nih.gov/25685150/
3. Leung MF, Cheung PCK. Vitamins D and D2 in Cultivated Mushrooms under Ultraviolet Irradiation and Their Bioavailability in Humans: A Mini-Review. Int J Med Mushrooms. 2021;23(11):1-15. https://pubmed.ncbi.nlm.nih.gov/34936304/
4. Łysakowska P, Sobota A, Wirkijowska A. Medicinal Mushrooms: Their Bioactive Components, Nutritional Value and Application in Functional Food Production-A Review. Molecules. 2023;28(14):5393. Published 2023 Jul 14. https://pubmed.ncbi.nlm.nih.gov/37513265/