By Elena Voropay

Mention “mushrooms” and what comes to mind? A well-known white button from the fresh veggie aisle of the supermarket. But there's more to this sweet, crunchy and juicy food that enhances flavour and adds exciting texture to virtually any dish. With the minute amount of calories and tremendous amounts of nutrients, there are plenty of exciting varieties to choose from, and each one of these offers its own unique taste and nourishment.

Mushrooms have grown wild since prehistoric times, but it took many centuries before the wild gifts of nature progressed to cultivation. The first attempts to grow mushrooms began in the 17th century in France, a small underground town near Paris, soon after reaching England, and the rest of the world in 1900s.

Different types originated in different parts of the world, and each country praised their kind for particular magic powers. The Egyptians thought that White Button mushrooms granted immortality. Chinese glorified Shiintakes for healing digestive and hormonal disorders. In ancient Rome, people referred to mushrooms as food for the gods which could give superhuman strength to those who eat them.

The name mushroom is thought to have been derived from the French mousseron referring to the edible fungi with cap and stem. Those without the typical stem and cap are generally identified by their specific names such as morels or truffles.

Nutrition and Health

Often grouped with vegetables, mushrooms provide many of the nutritional attributes of produce, but they are abundant with many other healthy nutrients found only in meat, beans or grains making mushrooms irreplaceable in any diet.

• Whether you're counting carbohydrates or calories, fresh mushrooms are an ideal fit. Fat-free, cholesterol-free and very low in sodium, seven pieces contain only 20 calories and 3 grams of carbohydrates, mostly from beneficial soluble fibre of polysaccharide and beta-glucan, famous for removing bad LDL cholesterol from the system, smoothing out digestive tract, slowing digestion, lowering appetite and blood sugar response – excellent treat for diabetics.

• Mushrooms have essential B-vitamins – Riboflavin for metabolism and energy production, Pantothenic acid for the function of adrenal glands and stress redution, Niacin for cholesterol balance and prevention of osteoarthritis, Thiamin for minimizing inflammation and risk of heart attack and stroke.

• High amounts of potent immune-boosting antioxidants in mushrooms let mushrooms surpass all other items in the produce category. Mineral Selenium and molecule L-ergothioneine are typically found in animal foods or grains. These protect body cells from damage of free radicals that might lead to heart disease, some cancers, macular degeneration and other diseases relating to poor immunity, stress and aging.

• Shiitakes are potential cancer-fighters and excellent immunity boosters due to the compound lentinan which works as an antihistamine to relieve inflammation, control allergies, treat conditions such as colds and flu, poor circulation, upset stomachs and even exhaustion.

• Mushrooms have minerals Potassium and Copper, terrific for regulating blood pressure, managing bloating and inflammation, reducing the symptoms of rheumatoid arthritis as it activates enzymes involved in keeping blood vessels, bones and joints strong and flexible. One Portabella cap provides more Potassium than a banana or an orange!

Types and Varieties

There are over 2,500 mushroom varieties grown in the world today, but only 2 ½ - 5 % are edible. Every individual type offers a veritable palette of distinct flavors and textures and a unique combination of nutrients to draw upon.

White (Agaricus) mushrooms are the most widely available and popular kind. With their smooth creamy appearance and mild, almost neutral flavour, white mushrooms are wonderful in any kind of cuisine, can be eaten fresh or cooked, and serve as a gorgeous decoration to fancy feasts. Criminis, also known as "Italian" or "Brown" mushrooms, represent a rich brown variety of the White mushrooms and may be used in all the same ways, but their earthier and more intense flavor puts them higher on the preference chart among gourmet chefs.

Portabellas are larger relatives of the Whites and Criminis. They are left to grow until maturity expanding in size up to 15 cm across the top. With bright tan and slightly rough rounded caps, Portabellas are used in the same ways as White and Crimini.

Shiiitakes or "Oak," "Chinese" or "Black Forest" mushrooms and are often used in Asian dishes. Tan to dark brown, these are more fibrous and rough, so it is best to cook them as heating breaks down the cellulose and softens texture, best for hot dishes, soup stocks and sauces.

Oyster mushrooms come in beige, yellow, cream and gray colours. These are more fragile and spoil sooner than most other mushrooms due to the velvety texture, so should be used shortly after purchase and added to dishes at the end of the cooking time.

The miniature crispy Einoki mushrooms are packaged in clusters and suitable for salads, sandwiches, cold or hot soups and stir-fries. Since heating destroys their crisp texture, try not to heat them and add to the prepared dish right before serving.

Maitake mushrooms are characterized by a large fruiting body, overlapping brown caps and aromatic rich woodsy taste giving them the popular names of "Hen-of-the-Woods" and "Dancing Mushrooms." Just trim a sliver off the very bottom before cooking.

Beech mushrooms have petite white or light brown crunchy cups with delicately sweet and nutty flavour. Cook them whole or sliced for beautiful accompaniment in vegetable, chicken or fish dishes.

References

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9.Ng ML, Yap AT. Inhibition of human colon carcinoma development by lentinan from shiitake mushrooms (Lentinus edodes). J Altern Complement Med 2002 Oct;8(5):581-9 2002. 10.Ogawa K, Wantanabe T, Katsube T, et al. Study on intratumor administration of lentinan--primary changes in cancerous tissues. Gan To Kagaku Ryoho 1994 Sep;21 (Article in Japanese; abstract in English) 1994.

11.Dubost, N. J., et al. (2006). Identification and quantification of ergothioneine in cultivated mushrooms by liquid chromatography-mass spectroscopy. International Journal of Medicinal Mushrooms, 8, 215-22.

12.U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans 2005. Chapter 2. http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter2.htm