MUSHROOMS! You don’t have to be a hobbit to love and appreciate these wild funghi. They come in all shapes, sizes, colors, flavors, and textures, making them a culinary superhero.

History

Mushrooms have a rich and varied history that dates back to prehistoric times, with evidence suggesting their consumption by indigenous peoples thousands of years ago. In Ancient Egypt, mushrooms were considered a delicacy and believed to grant immortality, reserved exclusively for royalty. The Greeks and Romans also valued mushrooms for their culinary and medicinal properties, with figures like Hippocrates writing about their benefits. During the Middle Ages in Europe, mushrooms were gathered from forests and fields, often associated with superstitions and folklore. The Renaissance period brought a renewed interest in natural science, leading botanists to classify and document various mushroom species, while traditional Chinese medicine continued to use mushrooms like reishi and shiitake for health and longevity.

The cultivation of mushrooms began in France in the 17th century, spreading to other parts of Europe and the United States by the 19th and 20th centuries. The study of mycology advanced significantly during this period, enhancing our understanding of fungi’s role in ecosystems. The mid-20th century saw increased interest in the psychoactive properties of mushrooms, particularly those containing psilocybin, thanks to researchers like R. Gordon Wasson who studied their use in indigenous cultures.

In the modern era, mushrooms have become a staple in global cuisine, appreciated for their umami flavor and versatility. Varieties such as shiitake, portobello, and oyster mushrooms are widely used in cooking. Research has highlighted their nutritional and health benefits, including their potential to boost the immune system and fight diseases. Mushrooms are also recognized for their environmental benefits, as they can be grown on agricultural waste and play a crucial role in decomposing organic matter and supporting plant health. Throughout history, mushrooms have held cultural, medicinal, and even spiritual significance, being used in traditional medicines and religious rituals across various cultures.

Health Benefits

Mushrooms offer loads of health benefits, making them a valuable addition to a balanced diet. They are rich in essential nutrients, including B vitamins such as riboflavin, niacin, and pantothenic acid. These vitamins are crucial for energy production and overall metabolic health. Mushrooms are also a good source of minerals like selenium, copper, and potassium, which support immune function, bone health, and cardiovascular health. They are low in calories and fat, yet high in dietary fiber, which aids in digestion and helps maintain a healthy weight. Mushrooms also contain antioxidants, including ergothioneine and glutathione, which protect cells from damage and may reduce the risk of heart disease. Certain varieties, such as shiitake and reishi, are renowned for their immune-boosting properties and have been used in traditional medicine to enhance immune response and overall vitality. The bioactive compounds in mushrooms, such as beta-glucans, also have anti-inflammatory effects, which can help manage inflammation-related conditions. Overall, mushrooms are a nutrient-dense food with significant health-promoting properties.

Nutrition Facts

1 cup (100 grams) sliced mushrooms

• Calories: 22 kcal
• Protein: 3.1 grams
• Fat: 0.3 grams
  • Saturated Fat: 0.05 grams
  • Polyunsaturated Fat: 0.16 grams
  • Monounsaturated Fat: 0.01 grams
• Carbohydrates: 3.3 grams
  • Sugars: 2.0 grams
  • Dietary Fiber: 1.0 grams
• Water: 92 grams
• Vitamins:
  • Vitamin B1 (Thiamine): 0.1 mg (6% DV)
  • Vitamin B2 (Riboflavin): 0.4 mg (25% DV)
  • Vitamin B3 (Niacin): 3.6 mg (18% DV)
  • Vitamin B5 (Pantothenic acid): 1.5 mg (15% DV)
  • Vitamin B6: 0.1 mg (5% DV)
  • Vitamin B9 (Folate): 17 µg (4% DV)
  • Vitamin D: 7 IU (1% DV)
• Minerals:
  • Calcium: 3 mg (0% DV)
  • Iron: 0.5 mg (3% DV)
  • Magnesium: 9 mg (2% DV)
  • Phosphorus: 86 mg (9% DV)
  • Potassium: 318 mg (9% DV)
  • Sodium: 5 mg (0% DV)
  • Zinc: 0.5 mg (3% DV)
  • Copper: 0.3 mg (15% DV)
  • Selenium: 9.3 µg (13% DV)

Recipes

There are a LOT of different kinds of mushrooms out there. The recipes below use mainly crimini and portabello, which are the most common kind. If you’re feeling a little adventurous, try swapping out the criminis in the recipe for a different kind of mushroom. Play with the flavors and textures mushrooms have to offer and make something new!

Garlic Butter Mushrooms

Ingredients:

• 1 pound (450g) mushrooms, whole or halved
• 3 tablespoons butter
• 4 garlic cloves, minced
• 1 tablespoon fresh thyme or parsley, chopped
• Salt and pepper to taste

Instructions:

1. Heat the butter in a large skillet over medium-high heat.
2. Add the mushrooms and cook, stirring occasionally, until they start to brown, about 5-7 minutes.
3. Add the garlic and thyme, and cook for another 2-3 minutes until the garlic is fragrant and the mushrooms are tender.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley and serve.

🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫

Mushroom Risotto

Ingredients:

• 1 cup Arborio rice
• 1 pound (450g) mushrooms, sliced
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth, warmed
• 1 cup dry white wine
• 1/2 cup grated Parmesan cheese
• 2 tablespoons butter
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onions and garlic, and sauté until translucent.
2. Add the mushrooms and cook until they release their juices and begin to brown.
3. Stir in the Arborio rice and cook for 1-2 minutes to toast the rice.
4. Pour in the white wine and cook, stirring constantly, until the wine is absorbed.
5. Begin adding the warm broth, one ladle at a time, stirring constantly and allowing each addition to be absorbed before adding the next. This process takes about 18-20 minutes.
6. Once the rice is creamy and tender, stir in the butter and Parmesan cheese. Season with salt and pepper to taste.
7. Serve hot, garnished with extra Parmesan and fresh herbs if desired.

🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫

Portabello Mushroom Burgers

Ingredients:

• 4 large Portobello mushroom caps
• 1/4 cup balsamic vinegar
• 2 tablespoons olive oil
• 1 tablespoon soy sauce
• 2 garlic cloves, minced
• Salt and pepper to taste
• 4 burger buns
• Toppings: lettuce, tomato, red onion, avocado, etc.

Instructions:

1. In a bowl, mix together the balsamic vinegar, olive oil, soy sauce, garlic, salt, and pepper.
2. Place the Portobello mushroom caps in the marinade and let sit for at least 15 minutes.
3. Preheat a grill or grill pan over medium-high heat.
4. Grill the mushrooms for about 5-7 minutes per side, until tender and juicy.
5. Serve on burger buns with your favorite toppings.

🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫

Stuffed Mushrooms

Ingredients:

• 20 large white or cremini mushrooms
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 3 garlic cloves, minced
• 2 tablespoons fresh parsley, chopped
• 4 ounces (115g) cream cheese, softened
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Clean the mushrooms and remove the stems. Chop the stems finely.
3. Heat the olive oil in a skillet over medium heat. Add the chopped stems and garlic, and sauté until tender.
4. In a bowl, mix together the sautéed stems, breadcrumbs, Parmesan cheese, parsley, cream cheese, salt, and pepper.
5. Stuff each mushroom cap with the filling and place on a baking sheet.
6. Bake for 20 minutes, until the mushrooms are tender and the tops are golden brown.
7. Serve warm.

🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫🍄‍🟫

Mushroom Stroganoff

Ingredients:

• 1 pound (450g) mushrooms, sliced
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 cup vegetable broth
• 1/2 cup sour cream
• 1 tablespoon flour
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Cooked egg noodles or rice (for serving)

Instructions:

1. Heat the olive oil and butter in a large skillet over medium heat. Add the onions and garlic, and sauté until translucent.
2. Add the mushrooms and cook until they release their juices and begin to brown.
3. Stir in the flour and cook for 1-2 minutes.
4. Add the vegetable broth, stirring to combine. Bring to a simmer and cook until the sauce thickens.
5. Stir in the sour cream and paprika. Season with salt and pepper to taste.
6. Serve over cooked egg noodles or rice, garnished with fresh parsley.