MUSHROOM GUIDE
The Basics
Nutrition
Cooking Methods
Recipes
Mushroom Varieties
Quick Hints
How Mushrooms Grow
All About Fresh Mushrooms
How to buy, handle and prepare a winning ingredient
The Basics
Selection: Look for mushrooms that are firm and free of flaws. The surfaces should be dry but not dried out. A closed “veil” under the cap indicates a delicate flavor, while an open veil and exposed gills mean richer flavor. If you are in a hurry, pre-slice packaged mushrooms are now available.
Storage: Refrigerate mushrooms, unwashed, for up to a week. Store them in their original packaging until ready to use. Mushrooms purchased loose or left over from an open package should be kept in a closed paper bag or in a loosely covered container.
Trimming: The stems of white, crimini and portabella mushrooms are edible and typically need only a little trimming at the ends. Of course, some recipes call for caps only; in that case, chop the stems to cook for a filling or another use. Shiitake and oyster mushroom stems tend to be tough and should be removed before cooking.
Cleaning: Just before use, quickly rinse mushrooms with cold water and pat dry with paper towels. Or, gently wipe mushrooms with damp paper towels or a soft brush.
Freezing Mushrooms: Fresh mushrooms don't freeze well. But if it's really necessary to freeze them, first sauté in butter or oil or in a non-stick skillet without fat; cool slightly, then freeze in an air tight container up to one month.
Equivalents
1 pound Crimini or White mushrooms = 5 cups sliced (lightly packaged)
1 pound sliced Crimini or White mushrooms = 2 cups sautéed
1 pound Crimini or White mushrooms = approximately 35 medium sized mushrooms
4 ounces Shiitake mushrooms without stems = 1 1/2 cups sliced or chopped
6 ounces trimmed Portobello mushrooms = 2 1/4 cups coarsely chopped
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Nutrition
Though mushrooms are often grouped with vegetables and fruits, they are actually fungi--for that reason, they are in a class of their own, nutritionally speaking. Mushrooms do share some of the benefits of fruits and vegetables. They are low in calories, have no cholesterol and are virtually free of fat and sodium. And that’s not all. Mushrooms stand alone when it comes to some of the essential minerals and B-complex vitamins not easily found in produce. In addition, some contain substances that might prove to be useful in the treatment and prevention of serious diseases.
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Whether you’re counting carbs or calories—or just trying to include more healthful foods in your diet—fresh mushrooms are an ideal fit. Here’s Why!
Per serving:
(5 medium mushrooms)
• Only 20 calories
• Only 3 grams of carbohydrate
• Only 2 grams of Net carbohydrate
• Virtually fat free
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Potassium is a mineral your body just can’t do without. It helps maintain normal heart rhythm, fluid balance, muscle and nerve function. The U.S. Food and Drug Administration recently gave a nod to its disease-fighting capability by stating: “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.” Some mushrooms supply more potassium than foods better known as sources for this mineral. A serving of white mushrooms has more potassium than an orange or a tomato. A Portobello mushroom has more than a glass of orange juice.
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Cooking Methods < Recipes >
Mushrooms are 90% water. When cooked, some of their water evaporates concentrating their juices and intensifying their flavor. Also keep in mind that the longer mushrooms cook, the firmer they become.
Sautéing- Mushrooms must be dry, the oil hot, and the skillet large enough so they’re not crowded. Sauté only until golden and the released mushroom liquid has evaporated.
Roasting- Drizzle mushrooms with fresh lemon juice and olive oil; season with salt and pepper. Bake uncovered, at 400ºF in a single layer, about 20 minutes, until brown, stirring occasionally.
Grilling/Broiler- Preheat grill or broiler. Prepare mushrooms as you would for roasting. Arrange on skewers or on the rack of a grill or broiler pan. Cook 2 inches from heat, brushing occasionally with butter or oil, until golden, about 3 to 4 minutes. As a grill alternative, make a foil bag and fill with mushrooms, add butter, salt and pepper and seal. Place on grill for 5-10 minutes until tender.
Smoking- Smoked mushrooms are not actually cooked—they just have a smoky flavor. To smoke raw whole or sliced mushrooms, follow your smoker’s directions. If desired, sauté smoked mushrooms briefly and use as a side dish or a topping for steaks, fish, etc.
Microwaving- Place in a microwavable dish and cover with plastic wrap. Pierce plastic with the tip of a knife. Microwave on medium power for about 6 minutes.*
Convection Oven Cooking- Preheat the convection oven to 375ºF. Place mushroom caps on a lightly oiled sheet pan. Brush caps with oil and lemon juice, and sprinkle with salt and pepper. Roast for 3 to 5 minutes.
* Tested in a 600 Watt oven; cooking time can vary.
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Mushrooms Varieties
White Mushrooms
(Agaricus) (Agaricus bisporus)
DESCRIPTION / FLAVOR:
White mushrooms vary in color from creamy white to light brown and in sizes from small (button) to jumbo. They are pleasingly mild and woodsy; their flavor intensifies when cooked. Freshly picked White mushrooms have closed veils (caps that fit closely to the stem) and delicate flavor; mature Whites, with open veils and darkened caps, develop a richer, deeper taste.
SHELF LIFE:
White mushrooms remain fresh 5-7 days. Keep refrigerated in paper bags.
SERVING SUGGESTIONS:
Use raw as an hors d'oeuvre, or garnish in salads and on vegetable trays.
Sauté, braise or grill to enhance entrees, soups, sauces and stuffing's.
Marinate or sauté and serve as a side dish.
Stuff with just about anything for a classic, easy to eat appetizer.
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Portabella
(Portabella) (Agaricus bisporus)
DESCRIPTION / FLAVOR:
DOLE® Portobello mushrooms are impressive in size and appearance. The Portobello mushroom is a larger, hardier relative of the White and Baby Portobello (crimini) and can range up to 6 inches in diameter. Portobellos have a longer growing cycle than Whites and Criminis resulting in a deep, meat-like texture and flavor.
SHELF LIFE:
Portobellos should hold 7-10 days. Keep refrigerated in paper bags.
SERVING SUGGESTIONS:
Serve whole or sliced, grilled, baked, or deep fried.
Excellent stuffed as an appetizer, side dish or entree.
Add to stir-frys, sautés and sauces.
A great substitute for meat in a sandwich or entree.
Use as a meat alternative in a vegetarian entree.
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Baby Bella
(Crimini, Italian Brown) (Agaricus bisporus)
DESCRIPTION / FLAVOR:
DOLE® Baby Portobello mushrooms are similar in appearance to the Whites because they come from the same family (Agaricus). Look for a naturally light tan to rich brown cap and a very firm texture. They have a deeper, denser, earthier flavor than White mushrooms.
SHELF LIFE:
Baby Portobellos should remain fresh for 5-7 days. Keep refrigerated in paper bags.
SERVING SUGGESTIONS:
Substitute for, or use in combination with, any recipe calling for White mushrooms.
Hearty, full-bodied taste makes an excellent addition to beef, wild game and vegetable dishes.
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Shittake
(pronounced she-tah-key)
(Oak, Chinese or Black Forest)
(Lentinus edodes)
DESCRIPTION / FLAVOR:
Shiitake mushrooms range in color from tan to dark brown with broad, umbrella-shaped caps, wide open veils and tan gills. Shiitake caps have a soft, spongy texture. When cooked, Shiitake mushrooms are rich and woodsy with a meaty texture.
SHELF LIFE:
Shiitakes can last for up to 14 days. Keep refrigerated in porous paper bags.
SERVING SUGGESTIONS:
Shiitakes are best if cooked and adapt well to most cooking techniques.
They add a meaty flavor and texture to stir-fry's, pastas, soups, entrees and side dishes.
SPECIAL NOTE:
Before using tear off and discard tough woody stem. Discarded stems can be used to flavor stocks.
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Enoki
(Flammulina veluptipes)
DESCRIPTION / FLAVOR:
Fragile, flower-like with long, slender stems and tiny caps, Enoki mushrooms grow in small clusters. They have a mild, light flavor with a slight crunch.
SHELF LIFE:
Enoki last for up to 14 days. Keep refrigerated in paper bags.
SERVING SUGGESTIONS:
Use raw in salads and sandwiches.
Use as a garnish for soups and salads.
SPECIAL NOTE:
Before using, trim roots at cluster base. Separate stems before serving.
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Oyster
(Pleurotus spp.)
DESCRIPTION / FLAVOR:
Fluted and graceful, Oyster mushrooms range in color from soft brown to gray. They are best if cooked. Oyster mushrooms have a delicate, mild flavor and velvety texture.
SHELF LIFE:
Oysters should remain fresh 5-7 days. Keep refrigerated in paper bags.
SERVING SUGGESTIONS:
Substitute for or in combination with cooked white mushrooms.
Delicate flavor is excellent in chicken, veal, pork and seafood dishes.
Sautéing with butter and onions brings out full flavor. Add to soups and sauces.
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QUICK HINTS
• Never peel cultivated mushrooms. Their skin is delicate and flavorful.
• When mushrooms mature their color darken and the veil underneath the cap begin to pull away.
These mushrooms have a more pronounced flavor.
• Use mushroom stems and trimmings for preparing stocks, stews, soups and sauces.
• To chop mushrooms quickly use a food processor fitted with a course shredding blade.
• When using mushrooms on kabobs, partially cook them before skewing to prevent cracking.
• To marinate mushrooms, blanch in water, and toss with a classic vinaigrette; chill.
• Cutting mushroom stems level with the caps will prevent the mushrooms from rolling.
• When baking, broiling or grilling mushrooms, brush with olive oil first to prevent them from wrinkling.
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