By Anne Palumbo
First, a confession. I loathed mushrooms as a kid.
Too spongy, too slimy, too gross. But these days, I can’t get enough of the fungus-y stuff. A recipe calls for a cup? I triple it.
I adore the taste, of course, but I also appreciate this mushroom’s unique nutritional benefits.
Ready to do some foraging?
Let’s begin with one of button mushroom’s most outstanding characteristics: its high and varied antioxidant content. While this vital compound may seem foreign to some, it is among the most studied nutrients due to its numerous benefits.
Researchers are keenly interested in antioxidants because they have been found to promote health and longevity by neutralizing unstable molecules called free radicals, which occur naturally in everyone. Although our body creates its own antioxidants, we benefit from even more, especially when we have an overload of free radicals and can’t keep up with neutralizing them.
What causes this imbalance? Current studies strongly suggest that an increase in free radical production is directly related to lifestyle factors: smoking, heavy drinking, poor diet, chronic inflammation, sunlight, and environmental toxins.
Over time, this accumulation can lead to some cancers, heart disease, cognitive decline, vision loss, and more. Which is why it pays to consume antioxidant-rich foods like mushrooms!
This nutrient-dense button may also stimulate a healthier gut. Research shows that mushrooms’ most abundant carbohydrate stimulates the growth of healthy bacteria that aid digestion, help the body absorb nutrients, and protect against harmful microorganisms. What’s more, because the carbs found in mushrooms pass through the stomach unchanged, they can reach the colon to encourage bacteria growth there.
While mushrooms are often touted for their plant-based vitamin D, most mushrooms purchased in grocery stores are grown in the dark and so have next to none. UV-treated mushrooms, however, are a better source of this important vitamin, and typically say “UV-treated” or “vitamin D mushroom” on the label. This version can be found in specialty stores or at farmer’s markets.
Last but not least, mushrooms may support both weight loss and maintenance. Low in calories (only 20 calories per cup) and with decent amounts of protein and fiber (two satiating nutrients), flavorful mushrooms can be a healthy addition to anyone’s diet.
Helpful Tips
Select button mushrooms that are firm, unblemished and creamy white (since they darken with age). Place loose mushrooms in a paper bag in the refrigerator to preserve freshness. Clean mushrooms with a slightly damp paper towel or mushroom brush, using as little water as possible.
Surprising Tip
You can boost your mushrooms’ vitamin D content with direct sunlight. Take them outside or place them directly in an open window that receives strong UV sunlight (regular window glass blocks most UV rays). Arrange the mushrooms with grills facing up for 15 to 30 minutes midday. Consume within two days for maximum benefit.
Mushrooms on Toast
Adapted from cookbook author David Tanis, serves 2
Ingredients
▪ 2 tablespoons butter, more as needed
▪ 1 pound sliced white or brown mushrooms
▪ 1 teaspoon dried thyme
▪ 2 garlic cloves, minced
▪ Salt and pepper
▪ Splash of sherry or Marsala (optional)
▪ ¼ cup Greek yogurt, thinned with some milk
▪ 2 slices bread, for toasting
▪ 2 tablespoons chopped parsley or drizzle of choice
Instructions
1. Heat a large skillet over medium heat and add butter, swirling pan. When butter begins to sizzle, add mushrooms and cook, stirring, until lightly browned, 6 minutes. Lower heat if necessary.
2. Add thyme and garlic, and stir to coat. Season with salt and pepper and continue to sauté for a minute more, then add sherry, if using.
3. Stir in thinned yogurt and cook for a minute more, stirring occasionally.
4. Meanwhile, toast bread slices until golden. Lightly butter and place on individual plates.
5. Spoon mushrooms over toasted bread. Top with chopped parsley or your favorite drizzle.
Note: Add protein of choice during step 3 to further boost nutrients, such as edamame, beans, shredded or crumbled cheese.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.