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MUCH ADO ABOUT MUSHROOMS
Have
them stuffed, stir-fried, baked, sautéed or as a chowder... here’s your
guide to cooking with this versatile edible fungi
Earlier considered an exotic ingredient by many,
the local city eateries have warmed up to mushrooms in recent times. While
the white button, oyster and shiitake mushrooms are commonly found at the
local markets, restaurants and food connoisseurs are also dishing out
recipes that include imported mushroom varieties like porcini, truffles,
enoki and chanterelles. Says weight management expert Dr Amrapali Patil,
“Today, we definitely have more varieties of mushrooms because we are now
aware of them. Our taste for them has expanded and we have begun to
experiment.”
Apart from having high nutritional content and
being low in calories, mushrooms can add a lot of flavour to several
cuisines. Says diet consultant Niti Desai, “Mushrooms are very versatile and
can be part of a salad, stir-fried, sautéed or made into an Indian sabzi.
You can also make a mushroom paste that can be had with breads. It goes
well with olive oil, spring onions, parsley, chives, basil and also Indian
spices.” Here’s your guide to cooking with different varieties of
mushrooms.
ENOKI
Crunchy and with a fruity aroma, these long, thin, white stems can be
eaten raw or cooked in a soup. Sprinkle some lemon juice, salt and pepper
on enoki if you want to have it raw.
SHIMEJI
With thin stems and light-brown coloured caps, add shimeji to your stir
fries, rice, soups and sauces. But make sure they are well cooked.
CHANTERELLE
Found in either yellow, orange, brown or black colour, chanterelle
mushrooms are an imported variety often used in roasts.
PORCINI
How to identify: One of the more expensive varieties, these are
available in dry and fresh varieties. While the fresh mushrooms contain
mild flavour, the dried ones have a more concentrated taste. Opt for firm
brown ones that have no black spots or pale undersides.
Health benifits: They are rich in anti-inflammatory properties.
Cook it with: Imparting a pungent, woodsy flavour, it can be used in
a variety of dishes from risottos to soups.
INGREDIENTS THAT BLEND WITH MUSHROOMS
Due to their delicate flavour, mushrooms can be paired with spices like
oregano, basil, lemongrass, citronella, ginger, garlic, pepper etc. You can
also add nuts and fruits to your mushroom recipes.
BUTTON
How to identify: Cream coloured, firm to touch and succulent, these
are the cheapest variety of mushrooms available. “When they are raw, they
are still white and known as table, champignon mushroom. Once they mature
or ripen, they turn brown and the same variety is also known as Swiss
mushroom, cremini, brown cap mushroom, chestnut mushroom or Portobello,”
informs diet and nutrition consultant Khushboo Sahijwani.
Health benefits:
A good source of energy boosting vitamin B, this type of mushroom also
provides selenium, copper, potassium and is high in nutrients and fibre.
Recent studies have reported that white button mushrooms also play a role
in cancer management. “However, it may cause hypoglycemia in some people
with diabetes, and lead to itching,” says Sahijwani.
Cook it with: Go for a mushroom pancake for breakfast or stuffed
mushroom risotto. And the best part: You can mix this type with other
varieties of mushrooms too.
SHIITAKE
How to identify: Native to East Asia, spot this variety by the dark brown
or beige colour of its broad upper portion. “While cooking, use only the
upper caplike part and discard the stem,” says Dr Patil.
Health benefits: “This variety has medicinal uses in ancient Chinese
medicine. It is heart friendly and aids immunity boosting,” says Desai.
Cook it with:
These mushrooms are generally dehydrated. So, soak them in water before
cooking. They are available as both, dry and fresh varieties. Its smoky
flavour and firm meaty texture —that softens post soaking — blends well
with sea food, poultry and meat. “To maximise their flavour and retain the
nutrients, don’t overcook them Consuming raw shi itake mushrooms may cause
allergies,” says Sahijwani.
OYSTER
How to identify: “Shaped like an umbrella, the mushroom resembles an
oyster shell and is found in colours ranging from light purple to cream,”
says Dr Patil. Best when picked young — as the mushroom ages, the flesh
becomes tough and the flavour acrid and unpleasant.
Health benefits: “They are good for those with obesity, diabetes and
high blood pressure as they have a low sodium and starch ratio,” says
Sahijwani.
Cook it with: Mildly flavoured and with anise like odour, they are
often used in Japanese, Korean and Chinese recipes. Their nutritional value
varies if you serve them with fat or other accompaniments like bread or
meat.
KEEP IN MIND
Avoid wild mushrooms if you have any allergies.
“While buying them, make sure you source them from
a good vegetable vendor. Their delicate texture makes cleaning it very
difficult. So, clean them well,” says Desai.
Preferably, eat cooked mushrooms instead of having
them raw. This not only increases their nutritive index but also removes
toxins
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