Mushroom Stems: Nutritional Powerhouses Or Not?

Mushrooms are a versatile ingredient, but what about their stems? Many recipes instruct cooks to remove mushroom stems, but is this necessary? The stems of some mushrooms, such as white button, crimini, portabella, oyster, and king oyster mushrooms, are entirely edible and offer a savoury taste. However, the stems of other mushrooms, such as shiitake, are woody and fibrous, making them tough to eat. That said, even the stems of less palatable mushrooms can be used to add flavour to stocks, soups, and broths, reducing food waste. So, how healthy are mushroom stems?

Edible mushroom stems: king oyster, white button, crimini, portobello, oyster, enoki, and more

While mushroom stems are often cut off and discarded, they can be a great addition to your meal. They are also at least as nutritious as the rest of the mushroom. Stems from white button, crimini, portobello, oyster, and king oyster mushrooms are edible and offer a wealth of savoury taste. For enoki and maitake mushrooms, it is recommended to trim off the woody ends of the stems to ensure their unique flavours shine through. Shiitake stems are also edible, but they are woody and tough to chew, so they are usually removed before cooking.

Portobello mushroom stems are technically edible, but they have a tough texture and a woody, bland flavour, so most recipes call for removing them. However, they can be used to make vegetable broth or chicken stock.

King oyster mushrooms have thick, meaty stems that are entirely edible. Slicing the stems into rounds and sautéing them yields something resembling sea scallops in texture and appearance, which is why they are sometimes referred to as "vegan scallops". The stems can also be shredded with a fork and then braised to produce something similar to braised pulled pork.

Enoki mushrooms are a good source of nutrients, including B vitamins, vitamin D, dietary fibre, and amino acids. They also contain antioxidants, which can help protect the immune system and reduce oxidative stress.

Overall, mushroom stems can be a nutritious and tasty addition to your meal, depending on the type of mushroom. They can be sautéed, roasted, grilled, or added to soups or broths.

Inedible mushroom stems: shiitake, maitake

Maitake mushrooms (Grifola frondosa) are edible and medicinal gourmet mushrooms that can be foraged or home-grown. They are found from late summer through fall, depending on the climate region. Maitake mushrooms are praised for their promises of health, vitality, and longevity. Polysaccharide extracts from maitake mushrooms may help reduce blood sugar in animals, which is relevant as high blood sugar is associated with developing diabetes. Maitake mushrooms also contain antioxidants like fatty acids and polyphenols that may help improve skin health.

However, while the mushroom itself is edible, there is little information on whether its stems are edible. Since wild foraged maitake mushrooms require a lot of cleaning and processing before they are ready to eat, it is possible that their stems are not edible and should be discarded during the cleaning process.

Shiitake mushroom stems, while edible, are not the most delectable part of the mushroom. They are super fibrous, making them hard to chew and not ideal for certain dishes. However, they can be used in other ways, such as being minced into duxelles with herbs and onions or used as a salad dressing fiber booster. They can also be boiled to make a mushroom broth that can be added to rice, gravies, pan sauces, soups, and more.

Health benefits of mushroom stems: nutrients, vitamins, fibre, and antioxidants

Mushrooms have been sought after for their health benefits since ancient times. In ancient Greece, hoof fungus was used as a topical healer for its anti-inflammatory properties. Today, mushrooms are consumed in various forms, such as mushroom coffee, and are known to be a good source of nutrients, vitamins, fibre, and antioxidants.

Nutrients

Mushrooms are a great source of nutrients, including selenium, vitamin D, and B vitamins such as thiamine, riboflavin, B6, and B12. These vitamins are essential for various bodily functions, including energy metabolism and maintaining healthy skin, eyes, and liver.

Vitamins

Vitamin D, found in mushrooms, is known for its role in bone health and immune function. Vitamin B6, also present in mushroom stems, contributes to cognitive development and the formation of red blood cells.

Fibre

Mushroom stems, in particular, are a good source of dietary fibre. The Journal of Future Foods highlights that mushroom stems are generally higher in fibre than caps. Fibre is essential for digestive health and can help reduce the risk of cardiovascular disease and other metabolic diseases.

Antioxidants

Edible and medicinal mushrooms are excellent sources of antioxidants, which can help protect the body from cancer and lower blood pressure. Chaga mushrooms, for example, are known for their antioxidant properties and their potential to prevent cancer and lower blood pressure.

Overall, incorporating mushrooms, including their stems, into your daily diet can provide a range of health benefits due to their rich nutrient, vitamin, fibre, and antioxidant content.

Preparing mushroom stems: sautéing, roasting, grilling, pickling, mincing, pureeing

Mushrooms are versatile and can be used in a variety of recipes. They can be grilled, sautéed, stir-fried, roasted, or stuffed. The stems of mushrooms are nutritious and can be used in various preparations. Here are some ways to prepare mushroom stems:

Sautéing

Sautéed mushrooms are a delicious addition to any meal and can be served as a topping for steak or baked potatoes. To prepare mushroom stems for sautéing, simply slice the stems and add them to the pan along with the caps. You can also create a French preparation by sautéing a finely chopped mixture of mushroom stems, onions or shallots, and herbs such as thyme or parsley. This paste-like mixture can be used as a filling for savory tarts or for stuffing.

Roasting

Roasted mushrooms are easy to prepare and make a great side dish. To roast mushroom stems, preheat the oven to 400°F (204°C). Clean the mushrooms with a damp paper towel and cut them into 1/4-inch slices or cubes, depending on their size. Toss the mushroom stems with olive oil, herbs, and seasonings, and spread them on a baking sheet. Roast them in the oven for 30 to 40 minutes, stirring occasionally, until they are golden brown and tender.

Grilling

Grilled mushrooms are a quick and easy option for a summer barbecue or vegetarian dish. To prepare mushroom stems for grilling, clean the mushrooms and trim the stems. Season the mushrooms with olive oil, balsamic vinegar, and tamari, and sprinkle with salt and pepper. Thread the mushroom stems onto skewers and place them on a preheated grill over medium heat. Grill for 5 to 7 minutes per side, or until tender.

Pickling

Pickled mushrooms are super easy to make and can be used as an accompaniment to various dishes. To pickle mushroom stems, clean and wash the stems, and place them in a pot. Cover the stems with water and add 1/2 cup of vinegar. Bring the mixture to a boil and cook for 15 minutes. Drain the liquid and set the mushroom stems aside. In a separate pot, boil water, salt, sugar, bay leaves, and peppercorns. Add vinegar to the mixture, then remove from heat. Place the garlic at the bottom of jars, followed by the cooked mushroom stems. Pour the marinade over the mushrooms, cover, and refrigerate.

Mincing

Mushroom stems can be minced and used in various dishes, such as pasta sauces or fillings. To mince mushroom stems, slice the mushrooms and lay them flat on a cutting board. Slice them again in the opposite direction to create a mince. Alternatively, you can use a food processor to pulse the mushroom stems until they are chopped into smaller pieces.

Pureeing

Mushroom stems can be pureed and used as a dip or added to soups or sauces. To puree mushroom stems, simply chop the stems and blend them until smooth. This is a great way to incorporate the nutritional benefits of mushroom stems into your diet while avoiding their texture.

Using mushroom stems: stocks, soups, broths, stews, dips, and more

Mushrooms are a versatile ingredient, used in recipes ranging from beef stroganoff to mushroom risotto. They are also a popular meat substitute, thanks to their hearty flavour and chewy texture. But what about mushroom stems? Are they edible? And if so, how can they be used?

Mushroom stems are edible and can be used in a variety of dishes. In fact, adding a handful of mushrooms, stems included, to your daily diet can boost your immune system with nutrients like selenium, vitamin D, and vitamin B6. While some stems are less common in recipes due to their tough skin and bitter taste, others are highly sought after for their savoury flavour. For example, black trumpet and king oyster mushroom stems are at least as nutritious as the rest of the mushroom, offering an ample meaty bite and higher fibre content than the caps.

Stocks

To make a mushroom stock, dried mushrooms are key as they create a rich, concentrated flavour. Fresh shiitake and cremini (baby bella) mushrooms are also commonly used, with their stems and caps added to the stock. Other ingredients that can be added include olive oil, onions, garlic, ginger, tamari (or soy sauce), peppercorns, and dried seaweed (kombu). Simply sauté the ingredients, add water, and simmer for an hour.

Soups and Broths

Mushroom stems can be used in soups and broths, adding a savoury, earthy flavour. They can be chopped and added to chunky soups or blended to create a creamy soup. To make a broth, follow the stock recipe above and simply strain and season to taste. This broth can then be used as a base for soups, risottos, sauces, or even vegan ramen.

Stews

Mushroom stems can be used in stews, such as the classic Italian mushroom ragu. To make this dish, simply simmer mushroom pieces and stems with tomatoes, garlic, and mushroom broth. It can be served with pasta or polenta or used as a spread on crostini.

Dips

For a creamy, umami-rich dip, mushroom stems can be finely chopped or pureed. They can also be sautéed with butter or roasted on the grill to add a smoky flavour.

Other Uses

Mushroom stems can also be used in stir-fries, rice bowls, sauces, and salads. They can be minced into duxelles with herbs and onions or pickled in a jar for long-term storage. For a flavour-packed powder, cook the stems in a low oven or dehydrator until dried and then blend until a fine powder is formed. This powder can then be added to soups, sauces, casseroles, or other dishes.

Frequently asked questions