Vim & Vigor - Fall 2019 - GMC - 46

IN THE MARKET BY LEXI DWYER

THREE WAYS TO COOK

MUSHROOMS

Earthy and elegant, fungi are praised by chefs for their ability to glam
up any meal and by dietitians for their distinctive mix of nutrients

46

FA L L 2019

1

MIX THEM WITH MEAT

Make your favorite ground beef recipe-
think burgers or taco filling-but trade half
the meat for coarsely chopped mushrooms. Basic
white buttons work well, and roasting them first to
enhance the flavor is optional. "This is ideal for anyone trying to decrease their saturated fat intake,"
Angelone says.

2

ROAST THEM

Toss mushrooms, garlic cloves and
fresh herbs in olive oil. Roast them in a
400-degree oven for about 30 minutes, stirring occasionally. This preparation is a great way to spotlight
more unusual mushroom varieties such as chanterelles or oysters.

3

USE THEM AS A CRUST FOR TOFU

Put dried porcini mushrooms in the
blender and pulse until you end up with
a chunky powder. You can also include herbs or
breadcrumbs as additional seasoning. Dredge slices
of tofu in the mixture and cook them in olive oil
over medium heat until golden, flipping once.

PHOTO BY GETTY IMAGES

Don't let those neutral
tones fool you: Though they
might not have the vibrant
color of, say, beets or carrots, mushrooms are certainly rich in nutrients.
They have just 15 calories per cup and
contain many vitamins, minerals and
anti-inflammatory chemicals.
"Mushrooms have been found to be
part of a diet that helps prevent cancer, heart disease and diabetes, because
inflammation is the chronic thread
between these illnesses," says Sonya
Angelone, MS, RDN, a spokeswoman for
the Academy of Nutrition and Dietetics.
Mushrooms contain the mineral selenium, which helps improve immune
response, as well as choline, a B-vitaminlike substance that helps prevent disease
by protecting cell membranes. Another
interesting nutrient is a specific type of
fiber called beta glucan, which is also
found in oats and barley.
"Beta glucan can help our health by
lowering cholesterol and blood pressure, and it's not found in a lot of foods,"
Angelone says. Given their unique flavor
profile, "mushrooms can make us feel like
we've had something special and not just
another whatever tossed on the stove."
Try these three ways to prepare them.



Vim & Vigor - Fall 2019 - GMC

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