Emma Wilson
Mushrooms are a versatile food that can be eaten raw or cooked and pack a savory umami flavor. They are a good source of potassium, vitamin B6, and selenium, and some varieties even contain vitamin D. While mushrooms are technically fungi, nutritionally they are similar to vegetables. They can be used in a variety of dishes, including salads, sandwiches, pizzas, and stir-fries. In the United States, the WIC (Special Supplemental Nutrition Program for Women, Infants, and Children) provides eligible women, infants, and children with access to nutritious foods. While specific WIC-eligible foods vary by state, fresh mushrooms are included in some locations, such as Kentucky. However, it is important to note that not all items approved by WIC are consistently available in stores, and participants may need to be flexible in choosing similar alternatives when certain items are out of stock.
| Characteristics | Values |
|---|---|
| Nutritional value | Good source of potassium, vitamin B6, selenium, and vitamin D (if exposed to UV light) |
| Versatility | Can be eaten raw or cooked, and added to various cuisines and recipes |
| Flavor | Savory umami flavor |
| Storage | Should be stored in the refrigerator and used within 3-7 days of purchase |
| Cleaning | Clean with a soft brush or slightly damp paper towel |
| Freezing | Cooked mushrooms can be frozen for up to a month, while raw mushrooms should not be frozen |
| Recipes | Can be chopped and mixed with ground beef or turkey, added to salads, sautéed with onions, stuffed with veggies or meat, added to stir-fries, pizzas, or tacos |
| Varieties | White button, Crimini (brown or baby bella), Portabella |
| WIC eligibility | May be included as a WIC-eligible food, but eligibility may vary by state and specific guidelines |
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What You'll Learn
Mushrooms are covered by WIC
Mushrooms are covered by the Special Supplemental Nutrition Program for Women, Infants, and Children, or WIC. WIC is a federal assistance program that provides supplemental foods, health care referrals, and nutrition education for low-income pregnant, breastfeeding, and postpartum women, as well as infants and children up to five years of age who are at nutritional risk.
While mushrooms are technically a type of fungi, nutritionally, they are similar to vegetables. They are a good source of potassium, vitamin B6, and selenium. Some mushrooms are also a source of vitamin D, especially if they have been exposed to UV light during the growing process. Mushrooms are versatile and can be eaten raw or cooked, adding a savory umami flavor to dishes.
There are several varieties of mushrooms that are commonly available, such as white button mushrooms, crimini (or baby bella) mushrooms, and portabella mushrooms. Each variety has its unique characteristics, but all are nutritious and can be incorporated into various recipes.
WIC participants can purchase fresh mushrooms with their benefits, as they are considered a fruit or vegetable. However, it is important to note that the specific items covered by WIC may vary by state, and participants should refer to their local guidelines for clarification. Additionally, WIC-eligible foods must comply with Food and Drug Administration (FDA) Standards of Identity, ensuring that they meet certain nutritional and ingredient requirements.
Overall, mushrooms are a nutritious and versatile food option covered by WIC, offering participants a way to incorporate flavor and nutrients into their meals.
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Nutritional value of mushrooms
Mushrooms are a good source of potassium, vitamin B6, and selenium. They also contain vitamin D, but the amount varies depending on the mushroom's exposure to UV light during the growing process. Mushrooms exposed to UV light, either by natural sunlight or a UV lamp, can produce higher amounts of vitamin D. For example, wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving. Mushrooms are also a source of various B vitamins, including thiamine, riboflavin, and B12, and ergosterol, a substance similar to cholesterol that can be transformed into vitamin D with UV exposure.
In addition to vitamins, mushrooms provide a range of minerals, antioxidants, and other nutrients. These include polysaccharides, which act as prebiotics and stimulate the growth of beneficial gut bacteria. Mushrooms also have anti-inflammatory properties, which can improve immune function and help prevent several health conditions, such as cancer, diabetes, and cardiovascular disease.
Some specific types of mushrooms and their nutritional benefits include:
- White button mushrooms: These are versatile and can be added to various cuisines. They are commonly found in grocery stores.
- Crimini or brown mushrooms: These have a richer flavor and firmer texture compared to white mushrooms.
- Portabella mushrooms: These large mushrooms are described as meaty and full of umami flavor, making them ideal for meatless meals.
- Lion's mane mushrooms: These are known for their potential brain health benefits, including improved cognitive function and reduced inflammation.
- Chaga mushrooms: They are associated with lower blood pressure and potential cancer prevention.
- Reishi mushrooms: They are believed to boost the immune system and may help shrink tumors.
- Hen of the woods or maitake mushrooms: These are edible, nutritious, and can be used in various recipes.
Mushrooms are a low-calorie food that can be eaten raw or cooked, adding flavor to many dishes. They are a nutritious and versatile ingredient that can enhance the taste and health benefits of a well-rounded diet.
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Types of mushrooms
Mushrooms are the fleshy, spore-bearing fruit bodies of fungi, typically produced above ground on soil or another food source. Toadstool generally refers to a poisonous mushroom. The standard for the name "mushroom" is the cultivated white button mushroom, Agaricus bisporus. The term "mushroom" is most often applied to those fungi that have a stem, a cap, and gills on the underside of the cap.
There are many different types of mushrooms, each with its own unique characteristics and uses. Here are some of the most common types:
Button Mushrooms
The most common type of mushroom, button mushrooms, are small to medium-sized white mushrooms. They have a mild flavor and can be eaten raw or cooked. They are versatile and can be used in a variety of dishes, including soups, salads, pizzas, and stuffings.
Crimini Mushrooms
Crimini mushrooms, also known as baby bellas, are darker, firmer, and more mature than white button mushrooms. They have a crunchy texture and can be sautéed or added to soups, grain bowls, and other dishes.
Portobello Mushrooms
Portobello mushrooms are large, open cup, or flat mushrooms with a meaty texture. They are great for roasting, stuffing, and using as a veggie alternative to meat burgers. When cooked, they have a chewy, meaty texture and a smoky, earthy flavor.
Shiitake Mushrooms
Shiitake mushrooms are dense and chewy, making them excellent for use in risotto, ragout, or soup. They have a mild flavor that complements other mushrooms, and they are commonly used in Japanese and East Asian cooking.
Oyster Mushrooms
Oyster mushrooms have a slightly chewy texture and a bittersweet aroma reminiscent of anise. They are versatile and can be used in stir-fries, omelets, soups, dumplings, and other dishes.
Maitake Mushrooms
Maitake mushrooms, also known as hen of the woods, resemble a head of cabbage or the feathers of a chicken. They have an earthy aroma and a gamey, rich flavor, making them a popular meat substitute. They are native to Japan and the United States and grow wild east of the Mississippi River in August and September.
Black Trumpet Mushrooms
Black trumpet mushrooms have a trumpet-like shape and a rich, smoky flavor with notes of black truffle when dried. They have a soft yet chewy texture and can be used in lighter dishes such as pasta, seafood, soups, or as a pizza topping.
Enoki Mushrooms
Enoki mushrooms are small, with long stems and petite caps. They have a mild flavor and a distinctive crunchy texture, making them ideal for topping salads or adding to stir-fries.
Porcini Mushrooms
Porcini mushrooms, also known as cep in French and Penny Bun in English, are wild and seasonal, making them hard to find and expensive. They can be sliced and fried or used in broths and stir-fries. Dried porcini is a cheaper alternative and can be rehydrated to create a flavour-packed mushroom stock.
In addition to these culinary mushrooms, some mushrooms have medicinal properties and are used in traditional medicine practices. For example, lion's mane mushrooms are used in East Asian medicine and sold as a powdered supplement, while psilocybin mushrooms have been shown to be successful in treating addiction.
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How to prepare mushrooms
Mushrooms are a nutritious and versatile ingredient that can be used in many recipes and cuisines. They are a good source of potassium, vitamin B6, and selenium, and some varieties contain vitamin D.
When preparing mushrooms, it is important to select fresh, dry, and firm mushrooms without any spots or slime. Here is a step-by-step guide on how to prepare mushrooms:
- Cleaning: Use a soft brush or a slightly damp paper towel to gently wipe off any dirt from the mushrooms. Avoid rinsing or submerging them in water, as mushrooms are like sponges and will absorb moisture, affecting their texture and flavour.
- Storage: Store cleaned mushrooms in the refrigerator. They will stay fresh for 3-7 days.
- Cutting and Slicing: Depending on the recipe, cut or tear the mushrooms into similar-sized pieces or slices. Remove any hard stems.
- Cooking: Mushrooms can be cooked in various ways, including sautéing, roasting, or grilling. One popular method is dry sautéing, where mushrooms are cooked in a hot pan without any added fat, liquid, or sauce. Here is a basic stovetop recipe:
- Heat a large, wide skillet on medium heat and add olive oil.
- Place the mushrooms in a single layer in the pan, ensuring they are not crowded.
- Cook without stirring for 3-5 minutes, until they start to brown.
- Stir and spread them into a single layer again, cooking for another 3-5 minutes until golden brown on all sides.
- Season with salt and pepper, and add any desired aromatics like garlic, thyme, or lemon zest.
Freezing: Cooked mushrooms can be frozen for up to a month. Raw mushrooms should not be frozen.
- When seasoning mushrooms with salt, it is best to do so at the end of cooking. Salt draws out moisture, so adding it early can make the mushrooms mushy and prevent browning.
- To stuff mushrooms, remove the stems and fill the caps with your choice of stuffing or chopped vegetables.
- Sliced or chopped mushrooms can be added to salads, sandwiches, pizzas, tacos, or stir-fries.
- Mushrooms can be grilled whole or sliced and added to pastas or other vegetable dishes.
With their savoury umami flavour, mushrooms are a delicious and healthy addition to any meal.
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Recipes with mushrooms
Mushrooms are a versatile ingredient that can be used in a variety of dishes and cuisines. They can be eaten raw or cooked and have a savory umami flavor. Here are some recipe ideas with mushrooms:
Mushroom & Garlic Spaghetti
This fast and easy recipe is perfect for a meatless dinner. The mushrooms are sautéed with olive oil, butter, and garlic to create a rich sauce for the spaghetti. To make it even more savory, add some Pecorino Romano cheese.
BBQ Chicken Pizza with Mushrooms
A vegetarian twist on the classic BBQ chicken pizza, this recipe replaces the chicken with mushrooms. Chanterelle mushrooms work well due to their chewy texture, but any combination of mushrooms will do.
Stuffed Mushrooms
Remove the stems from the mushrooms and fill the caps with stuffing or chopped vegetables. This recipe is simple yet delicious and can be customized with your favorite stuffing ingredients.
Mushroom Stroganoff
In this classic dish, portobello and shiitake mushrooms shine in a creamy and comforting pasta sauce draped over buttered egg noodles. The mushrooms add a meaty texture and savory flavor to the dish.
Soba Noodle and Shiitake Mushroom Bowl
This vegan dish features caramelized shiitake mushrooms amplified by toasted coconut and ginger, with quick-pickled mushrooms on top. It's a flavorful and satisfying meal that showcases the versatility of mushrooms.
Diri Djon Djon
Diri Djon Djon is a popular Haitian dish made with Djon Djon mushrooms. These black mushrooms are handpicked in the mountains of Northern Haiti and dried, giving them a unique flavor and aroma. They are cooked with rice, resulting in a signature dark-colored dish.
Mushrooms are a nutritious and flavorful addition to any meal. They are a good source of potassium, vitamin B6, and selenium, and some varieties contain vitamin D as well. With their versatility and savory taste, mushrooms can elevate any dish.
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Frequently asked questions
Yes, mushrooms are covered by WIC.
Mushrooms are versatile and can be eaten raw or cooked. They can be sliced and added to a salad, sautéed with onions, or stuffed with vegetables.
Common types of mushrooms include white button, crimini (or baby bella), and portabella.
Other WIC-eligible foods include infant formula, milk, cheese, yogurt, fruit and vegetable juices, eggs, canned/frozen fruits and vegetables, whole wheat bread, and peanut butter.
