Include mushrooms in your diet

Mushrooms are a great ingredient for vegetarian dishes. They are tasty, healthy and easy to prepare. Mushrooms have a rich, spicy taste – the fifth taste, called umami. For vegetarians, mushrooms are a great food to add nutritional value to a main course. Useful Properties Mushrooms are low in calories but high in vitamins and minerals. Like all vegetables, they are low in calories but rich in nutrients. One cup of sliced ​​raw mushrooms contains only 20 calories. Mushrooms are a good source of potassium, and certain types of mushrooms can also provide selenium and copper. Mushrooms also contain vitamin B complex: riboflavin, niacin and pantothenic acid. Vitamin B is required by the body for the synthesis of enzymes, the absorption of proteins, fats and carbohydrates. Scientists have found that mushrooms grown under the sun or grown in the dark and then left for some time under the sun have significantly higher vitamin D content. Types There are over 2000 types of edible mushrooms. They come in a variety of shapes, sizes and textures. I will only talk about a few: Agaricus (larch sponge) is a medicinal tinder fungus that grows on larch. It has a mild flavor and can be added to any dish. Chanterelles are yellow or red funnel-shaped mushrooms with a fruity apricot aroma and a mild peppery flavor. Chanterelles are ideal for frying. Crimini, or brown Italian mushrooms, belong to the champignon family. From the mushrooms we are used to, they differ in color and a richer earthy taste. Enoki, or winter mushrooms, are unusual thin porcini mushrooms on long legs with a delicate taste. They are used mainly in Asian dishes (enoki soups are especially good). Morel – shriveled mushrooms in the form of pyramids, come in different colors: from light yellow to dark brown. They have a pronounced earthy taste. They must be cooked. Oyster mushrooms are smooth mushrooms with a light aroma, similar in shape to a funnel. Porcini are red-brown mushrooms with a nutty taste. Try them in a classic Italian risotto. Portobellos are large, firm, rather fatty mushrooms. Ideal for making veggie burgers. I first marinate them in Italian sauce and then grill them. Shiitake – like portobello, they are quite fatty, and they definitely need to be boiled. Caution: never pick or eat mushrooms you don’t know – they can be poisonous. Preparation In cooking, mushrooms give us a lot of space for creativity: they can be grilled and pan-fried, marinated, boiled, salted and stewed. Mushrooms are one of those plant foods that can provide nutrients to the body only when cooked. Mushrooms are an excellent meat substitute and an essential ingredient in Italian cuisine. A few ideas on how to include mushrooms in your diet: – mushroom sauce enriches the taste of pasta dishes; – with mushrooms, vegetable rolls are even tastier; – grilled mushrooms, bell peppers, zucchini and tomatoes – a great summer lunch or dinner; – mushrooms – an excellent topping for pizza; Dried mushrooms can be added to soups and risottos. Selection and storage of mushrooms The main rule: choose mushrooms with a firm texture and with a dense hat. Mushrooms can be stored in the refrigerator in a paper bag for up to a week. Thoroughly washed mushrooms must be dried with a paper towel before cooking. Mushrooms should not be soaked. Some mushrooms, such as shiitake mushrooms, do not use the stem in cooking. Source: eatright.org Translation: Lakshmi