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Make the Most of the Mushroom

Nutrition Feature

Written by Samantha Lund

The Benefits

•  Rich source of selenium

•  Lowers cholesterol

•  Prevents diabetes

•  Improves bone health

•  Assists in nutrient absorption

•  Boosts immune system

•  Lowers blood pressure

•  Increases iron absorption

At the Store

Mushrooms come in all shapes and sizes, but picking the best isn’t as difficult a task as it may seem. Small or big, brown or white, always choose mushrooms that are firm and smooth. Remember, mushrooms and moisture aren’t a good combination, so make sure you’re picking up mushrooms that are dry to the touch but not rough.

Finding mushrooms in the wild isn’t like blueberry picking; never eat wild mushrooms. Mushrooms found in nature can contain heavy metals, which can be toxic because mushrooms have a special ability to absorb the materials they’re growing on or near.

Mushrooms 101

White buttons

The most common mushroom found, white mushrooms pair well with most meals and are very versatile.

Portobello caps

Rich in taste, portobello caps are frequently compared to a filet mignon in taste and are often grilled and served as a red meat substitute.

Baby bellas

Earthier than white buttons but still a favorite, they’re very subtle and pair well with most dishes.

Shiitakes

Earthy and smoky, shiitake mushrooms can be a bit chewier than others but are a good match for savory and salt-forward dishes.

Make it Tonight: Wild Rice with Mushrooms

Ingredients

12 ounces long-grain and wild rice mix

3 tablespoons butter

1 large sweet onion, diced

12 ounces assorted fresh mushrooms, trimmed and sliced

¼ teaspoon salt

½ cup store-bought marsala sauce

½ cup chopped parsley

Directions

• Prepare rice by following package directions.

• Melt the butter in a large skillet and add onion; sauté until golden.

• Add mushrooms and salt; sauté until tender.

• Add marsala and sauté until liquid is absorbed.

• Stir together mushroom mixture, rice and fresh parsley.

Recipe from myrecipe.com.

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