Emma Wilson
Mushrooms are a versatile food with a savoury umami flavour. They can be eaten raw or cooked and are nutritionally similar to vegetables. They are a source of potassium, vitamin B6, and selenium, and some mushrooms are even a source of vitamin D. Mushrooms are approved by WIC, which provides nutritional assistance to pregnant women, new mothers, infants, and young children. WIC-approved foods include fruits and vegetables, cheese, eggs, and milk. Mushrooms are a safe choice when bought from a grocery store, and they can be stored in the refrigerator for up to a week.
| Characteristics | Values |
|---|---|
| Nutritional value | Good source of potassium, vitamin B6, selenium, and vitamin D (if exposed to UV light during growing) |
| Flavor | Savory umami flavor |
| Versatility | Can be eaten raw or cooked, and can be added to many different types of cuisine |
| Types | White button, crimini, portabella, shiitake, oyster |
| Safety | Do not consume wild mushrooms as many are poisonous; choose dry and firm mushrooms without spots or slime |
| Storage | Refrigerate and use within 3-7 days of purchase; do not freeze raw mushrooms, but cooked mushrooms can be frozen for up to a month |
| Cleaning | Use a soft brush or slightly damp paper towel to clean the surface |
| Recipes | Mushroom-based recipes are available on the WIC Works Resource System website |
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What You'll Learn
Mushrooms are a WIC-approved food item
The program offers a variety of foods, including fruits and vegetables, and mushrooms are now recognized as an important part of this mix. While mushrooms are technically a type of fungi, nutritionally they are similar to vegetables and offer a range of health benefits. They are a good source of potassium, vitamin B6, and selenium, and some varieties even contain vitamin D if they have been exposed to UV light during the growing process.
Mushrooms are also versatile in terms of their culinary uses. They can be eaten raw or cooked and are a great addition to many different types of cuisine. Common varieties such as white button mushrooms, criminis (also known as brown or baby bella mushrooms), and portabellas are widely available in grocery stores and can be used in a range of dishes. For example, portabellas can be grilled whole or sliced and added to pastas or stir-fries, making them a hearty and flavorful option for vegetarian meals.
In addition to the more common varieties, specialty mushrooms like shiitake and oyster mushrooms can also be found in some supermarkets and add unique flavors to dishes. It is important to note, however, that wild mushrooms should be avoided as many are poisonous, and it is difficult to correctly identify edible varieties.
The inclusion of mushrooms as a WIC-approved food item is a welcome enhancement to the program, providing participants with greater access to nutritious and versatile ingredients.
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Nutritional benefits of mushrooms
Mushrooms are a nutritious food, packed with vitamins, minerals, and antioxidants. They are a good source of vitamin D, B vitamins, selenium, potassium, copper, riboflavin, niacin, and pantothenic acid.
Vitamin D is important for bone and immune health, and mushrooms are unique in that they are the only food in the produce aisle that contains this nutrient. Mushrooms exposed to UV light have increased levels of vitamin D. Selenium and ergothioneine are antioxidants that help maintain a healthy immune system and protect body cells from damage that could lead to chronic diseases. B vitamins help provide energy by breaking down proteins, fats, and carbohydrates, and they also play an important role in the nervous system. Riboflavin is good for red blood cells, while niacin is beneficial for the digestive system and healthy skin. Pantothenic acid supports the nervous system and hormone production. Copper helps the body make red blood cells, which deliver oxygen throughout the body, and is also important for maintaining healthy bones and nerves.
Mushrooms are also a good source of potassium, which is important for heart, muscle, and nerve function, and can help to reduce blood pressure by lessening the tension in blood vessels. They are low in sodium, so using mushrooms in recipes can help to reduce sodium intake. Mushrooms also have anti-inflammatory properties, which can improve the efficiency of the immune system.
In addition to their nutritional benefits, mushrooms are versatile and can be used in a variety of dishes. They can be eaten raw or cooked and have a savory umami flavor. Common types of mushrooms include white button, crimini or brown, portabella, shiitake, oyster, and maitake. Mushrooms can be sliced and added to salads, grilled, sautéed, or roasted. They can also be used in soups, sandwiches, wraps, casseroles, and Italian dishes. Portobello mushrooms, in particular, are often used as "burgers" or "steaks" due to their meaty texture.
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Types of mushrooms
The Special Supplemental Nutrition Program for Women, Infants and Children, also known as WIC, provides 7 million participants with access to fruits and vegetables, including mushrooms. Mushrooms are versatile and can be adapted to many cuisines and recipes. They can be eaten raw or cooked and have a savoury umami flavour. While they are technically fungi, nutritionally they are similar to vegetables. They are a source of potassium, vitamin B6, selenium, and sometimes vitamin D.
There are many types of mushrooms, including:
- White button mushrooms: These are the most common and easily recognisable mushrooms. They are versatile and blend well with many different cuisines. They can be eaten raw or cooked and have a mild flavour.
- Crimini mushrooms: Also known as brown or baby bella mushrooms, crimini mushrooms are similar in size and shape to white mushrooms but have a richer flavour and firmer texture. They can be sautéed in a skillet or floated on top of mushroom soup.
- Portabella mushrooms: These large mushrooms can be grilled whole or sliced and added to pastas or vegetables. They are described as meaty and full of umami flavour, making them the "star" of meatless meals.
- Shiitake mushrooms: Less common in supermarkets, shiitake mushrooms are often featured in Asian-inspired meals. They can be crispy and work well in creamy pasta dishes.
- Oyster mushrooms: These mushrooms have a dense texture and a unique shape that resembles an oyster. Their flavour is sometimes described as having notes of seafood. They can be folded into tacos.
- King oyster mushrooms: These mushrooms have a meaty texture.
- Honeycomb-like morels: These mushrooms have a distinctive honeycomb-like shape.
- Chanterelle mushrooms: Chanterelle mushrooms have a trumpet-like shape with a depression in the centre of their cap. They are golden-hued, fleshy, and firm, and are known for their apricot-like scent. They are difficult to cultivate, so they are typically foraged in the wild. However, there is a non-edible lookalike known as the false chanterelle, so it is important to be able to distinguish between the two.
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How to prepare mushrooms
Mushrooms are a versatile ingredient that can be incorporated into various dishes. They are a good source of potassium, vitamin B6, and selenium, and some varieties are also rich in vitamin D.
Selecting and Storing Mushrooms:
- Choose mushrooms that are dry, firm, and free from spots or slime.
- Store purchased mushrooms in the refrigerator and aim to use them within 3-7 days.
Cleaning Mushrooms:
- Avoid washing mushrooms as they tend to absorb water, which can affect their texture and flavour.
- Instead, use a soft brush or a slightly damp paper towel to gently wipe off any dirt or debris from the mushroom's surface.
Basic Cooking Techniques:
- Slicing: Remove any hard stems and cut the mushrooms into evenly sized pieces. This helps ensure uniform cooking.
- Sautéing: Heat a large, wide skillet on medium heat. Olive oil or butter can be added to the pan, but it's not necessary. Mushrooms have a high water content and will release their own moisture during cooking.
- Cooking: Place the mushrooms in a single layer in the pan to ensure even cooking and browning. Avoid overcrowding, as this will cause the mushrooms to steam instead of brown. Cook until they develop a golden-brown crust, stirring occasionally.
- Seasoning: Season the mushrooms with salt and pepper to taste. It is generally recommended to add salt towards the end of cooking, as salt draws out moisture and can make the mushrooms mushy.
- Aromatics: For added flavour, include aromatics such as garlic, thyme, or lemon zest. These ingredients can be stirred in at the end of cooking or added earlier for a more infused flavour.
Freezing Mushrooms:
It is not recommended to freeze raw mushrooms. However, cooked mushrooms can be frozen for up to a month.
Safety:
When foraging for mushrooms, avoid consuming wild mushrooms as many varieties are poisonous, and proper identification can be challenging. Stick to purchasing mushrooms from grocery stores or trusted sources.
Mushrooms are a nutritious and flavourful addition to meals, and with these preparation tips, you can easily incorporate them into your WIC-approved recipes.
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Recipes with mushrooms
Mushrooms are a versatile ingredient that can be used in a variety of recipes. They can be eaten raw or cooked and have a savoury umami flavour. They are also nutritious, providing potassium, vitamin B6, and selenium. Here are some recipe ideas with mushrooms:
Mushroom Pasta
A simple and fast recipe for a vegetarian pasta dish is mushroom spaghetti. Sauté mushrooms with olive oil, butter, and garlic to create a rich sauce for spaghetti. You can also add cheese, such as Pecorino Romano or Parmesan, to make it even more savoury.
Mushroom Lasagna
Another pasta dish with mushrooms is a skillet lasagna. Layer cheese (mozzarella and Parmesan), garlic, shallots, fresh herbs, and sautéed mushrooms in a skillet for a weeknight-friendly meal.
Mushroom Soba Noodles
For a vegan option, try a soba noodle dish with caramelized shiitake mushrooms, toasted coconut, ginger, and quick-pickled mushrooms.
Mushroom Burgers
For a vegetarian burger option, press down large wild or store-bought mushrooms in a skillet to get crisp edges and tender middles, perfect for putting in buns.
Mushroom BBQ "Ribs"
Transform mushrooms into hearty barbecue "ribs" by topping them with cheese and breadcrumbs.
Mushroom Beef Sloppy Joes
For a recipe incorporating meat, try Mushroom Beef Sloppy Joes. Chop and mix mushrooms into ground beef or turkey while cooking.
Mushroom Hot Pot
Create a meatless hot pot with dried shiitake mushrooms, fresh king oyster mushrooms, and portobello mushrooms for a savoury, umami-rich dish.
Mushroom Pizza
Make a vegetarian version of BBQ chicken pizza by replacing the chicken with mushrooms.
Mushroom Ragù
A rich and savoury tomato-based sauce can be created with mushrooms. Try a vegetarian garlic mushroom ragù for a weeknight-friendly meal.
Mushroom Stroganoff
Portobello and shiitake mushrooms can be used to make a creamy pasta sauce draped over buttered egg noodles, known as mushroom stroganoff.
Mushroom Rice
For a famous dish with an umami flavour, try a mushroom rice recipe. Combine dried mushrooms, shrimp, mushroom bouillon cubes, and green peas for a tasty and savoury dish with a layer of crispy caramelized rice at the bottom.
Remember to choose store-bought mushrooms that are dry and firm, and avoid those with spots or a slimy texture. Store them in the refrigerator and use them within 3-7 days for the best quality.
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Frequently asked questions
Yes, mushrooms are WIC-approved.
White button, crimini, portabella, shiitake, and oyster mushrooms are some varieties that can be purchased with WIC benefits.
Choose mushrooms that are dry and firm, avoiding those with spots or a slimy appearance. Store mushrooms in the refrigerator and use them within 3-7 days of purchase.
Mushrooms are versatile and can be eaten raw or cooked. They can be added to various cuisines and recipes, such as pastas or vegetables, or ground beef or turkey dishes. The Mushroom Council's website offers hundreds of quick and easy recipes for meal inspiration.
