Energetics of Mushrooms: Literal Magic
The earliest mushroom cultivation was documented in China & Japan around 600 CE, although many scholars believe that mushrooms have been foraged since pre-historic times. Today China remains among the top global mushroom producers, along with the United States, Italy, The Netherlands, and Poland.
Varieties
There are many varieties of mushrooms grown around the world. Check out below for some detailed information on the top 6 most common mushrooms found in stores.
Wild mushrooms are usually foraged in the spring and fall, whereas cultivated mushrooms are available all year round.
How to Choose and Store
Look for mushrooms that are firm, plump, and dry. Mushrooms will turn darker in color resulting in a richer flavor when stored, indicating that they should be used as soon as possible. Mushrooms do not store well and lose their freshness quickly if not stored properly, so it is best to cook them the same day you purchase them.
To preserve freshness and nutrients; do not wash mushrooms before storing them. Store mushrooms in a loosely closed paper bag or lay them out on a glass dish and cover with a moist cloth.
Nutrition
Although considered a vegetable in dietary advice, mushrooms are technically fungi. Set apart by vitamin B-12 in very low quantities but in the same form found in meat, ergosterol converted with UV light to vitamin D2, and conjugated linoleic acid. Mushrooms are a rare source of ergothioneine as well as selenium, fiber, and several other vitamins and minerals. Some preclinical and clinical studies suggest the impacts of mushrooms on cognition, weight management, oral health, and cancer risk. Preliminary evidence suggests that mushrooms may support healthy immune and inflammatory responses through interaction with the gut microbiota, enhancing the development of adaptive immunity, and improved immune cell functionality. In addition to imparting direct nutritional and health benefits, analysis of U.S. food intake survey data reveals that mushrooms are associated with higher dietary quality. Also, early sensory research suggests that mushrooms blended with meats and lower sodium dishes are well-liked and may help to reduce intakes of red meat and salt without compromising taste.
Crimini, portobello, button, porcini, and oyster mushrooms function as powerful antioxidants, protecting against oxidative damage to cell structures and DNA. Shiitake, maitake, and reishi mushrooms are a very good source of iron and protein. They also contain eritadenine, a cholesterol- lowering compound, and lentinan, an immune-stimulating phytonutrient. All mushrooms are high in nutrients and low in calories and can promote healthy weight control.
Energetics
Since mushrooms come in a wide variety, they have some common and some varying energetics. Let’s take a look at a few popular mushrooms.
White button mushrooms are cool in temperature and technically sweet in flavor. Their sweet flavor helps to aid in healthy digestion and thus leads to less pathogenic dampness in the body, which is why they are known to decrease the fat level in the blood and help keep excess respiratory mucus out. In TCM, poor digestion leads to the production and accumulation of mucus in the Stomach, which is then “stored” in the Lungs. Button msuhrooms are also known to help modulate the immune as studies have found them to contain antibiotic properties and even boost the production of white blood cells.
Shiitake mushrooms have a neutral temperature and a sweet flavor. Like all mushrooms, the sweet flavor helps to aid in healthy digestion and thus benefits the stomach. These mushrooms are said to be a natural source of interferon, which is a protein that induces an immune response against cancer and viral disease.
Most mushrooms have the ability to reduce excess heat in the body produced as a natural side effect from the consumption of meat. For some people who tend to have a hot constitution, the consumption of mushrooms with meat can help reduce indigestion, heartburn, and other gastrointestinal issues. They are also an optimal source of germanium, which improves cellular oxygenation and enhances immunity.
There are many different types of mushrooms in Chinese Herbology — Ganoderma/Reishi (Ling Zhi), Poria (Fu Ling), Cordyceps (Dong Chong Xia Cao), Puff Ball (Ma Bo), and Polyporus (Zhu Ling). In general, these mushrooms are used to calm the spirit (treat insomnia, fright, anxiety, heart palpitations, and more), tonify and nourish Lung Qi, transform phlegm, stop coughing & wheezing, tonify Stomach Qi to aid healthy digestion, and nourish Blood via supporting healthy digestion. Puff Ball or Ma Bo is an exception, as it’s the fruiting body of the puffball (full of spores and makes a mess) and is neutral in temperature and acrid in flavor, so it is used to clear the Lungs of excess heat toxicity and can stop bleeding both topically and internally. Its most important aspect though is that it is lightweight and very dispersing, making it a key herb for treating a sore throat and it helps “guide” formulas to the throat and head.
Common Types of Mushrooms
Shiitake Mushrooms
Shiitakes are often referred to as “medicinal mushrooms” because of their potent energetic qualities. Its name comes from the Japanese language. “Shii” in Japanese refers to the type of wood on which shiitake mushrooms naturally grow and “Take” means mushroom. You may sometimes hear the shiitake mushroom referred to as the “Black Forest mushroom,” too. They received this name because they also grow naturally in the Black Forest of Germany.
Shiitakes have grown in the wild since prehistoric times. They play a critical role in Asian medicinal traditions and were noted in some of the first books on herbal medicine written thousands of years ago. In the past few decades, these mushrooms have become more popular in the United States as a result of scientific research that supports their numerous health benefits.
The U.S. is currently home to approximately 200 commercial growers of shiitake mushrooms, and nearly half of those growers use forest farming to produce shiitake mushrooms in a natural setting. Although Japan was at one time the world’s largest producer of shiitake mushrooms, that distinction now goes to China, which produces over 80% of all commercially sold shiitake mushrooms.
Shiitake mushrooms contain naturally occurring substances called purines. Excessive accumulation of purines in the body can lead to excess accumulation of uric acid. Gout and the formation of kidney stones are two examples of uric acid-related problems, so individuals with kidney problems or gout may want to limit or avoid the intake of shiitake mushrooms.
Oyster Mushrooms
Popular in many Asian dishes, oyster mushrooms are now found in several Western dishes ranging from soups to pasta sauces. They are versatile and grow well in diverse climates. In fact, you can even order a kit to grow them yourself.
When preparing oyster mushrooms, be sure to cut off the stems, as they are too tough to eat. Clean them making sure that any shreds of straw or wood (from cultivated mushrooms) are removed. Flush the gills clean under the cap. Also, be sure to use a minimal amount of water since oyster mushrooms are already naturally moist.
You can buy them from the market both fresh and dried. Try looking in Asian markets, too. You can freeze fresh ones. Make sure to saute them in butter before freezing so that they retain their moisture. Since they are naturally moist, they can become mushroom icicles and get freezer burn if frozen without the additional oil from the butter. When cooking, dried oyster mushrooms do not need to be reconstituted. Just throw them right into the pot or pan!
Porcini Mushrooms
Porcinis are the mushroom lovers’ crème de la crème. Or to be more precise, crema della crema, as these mushrooms are most famously found in Italy. They are also found throughout Europe, North America, and the forests of Asia, as well as Australia and New Zealand. Traditionally, they are associated with Italy, as they have been an integral part of Italian cuisine for centuries. They are known for their thick stem.
Porcinis have become extremely sought-after due to their limited harvesting capacities. They require a symbiotic with pine, chestnut, hemlock, and spruce trees; thus, they can’t grow alone and all porcinis are collected from the wild. It is difficult to find fresh porcinis, and if you do, it is recommended that you eat them all up as fast as possible! However, dried porcinis are available in most markets. Like other dried mushrooms, they must first be reconstituted quickly by boiling.
Since most consumers buy Porcinis dried, unfortunately, the exact vitamin and mineral content for these nutritious mushrooms is surprisingly elusive; however, we can tell you that based on several sources, that they are high in fiber and provide significant amounts of Vitamin A, calcium, and iron.
Crimini Mushrooms
These delicious beauties are all available year-round. In ancient Egypt, mushrooms were believed to grant immortality. Common people were not allowed to even touch them because pharaohs were the only people considered worthy of eternal life. In ancient Rome, mushrooms were considered the “food of the Gods” and were believed to have been created by lightning bolts thrown down to earth by Roman god Jupiter during thunderstorms.
Crimini mushrooms are similar in size and shape to the common white button mushrooms; however, they are darker in color and have a deeper flavor. Criminis are also known as classic brown mushrooms, brown-capped, portobellinis, baby bellas, Roman mushrooms, or golden Italian mushrooms. They can and should be eaten with stems attached.
Mushrooms have an umami flavor, which often translates as “savory.” This umami flavor, originally dubbed by Japanese scientists, became the fifth taste quality about a century ago after sweet, bitter, salty, and sour.
When shopping for these, look for ones that are firm, plump, and clean. They are best stored in the refrigerator in a paper bag. Note: plastic may cause them to lose flavor and freshness. Do not wash them before storage as water can cause them to spoil. Loose mushrooms will last about five days, while pre-packaged, vacuum-sealed ones will generally last seven to ten days. Dry mushrooms should be stored in an airtight container in either the fridge or the freezer, where they can last anywhere between six months and a year. Do not wash mushrooms —instead, wipe them. Since they are very porous, running water over them can cause them to get soggy. Dried mushrooms must be reconstituted by soaking. This can be done by using hot water; however, this will leech some of the flavors. They can also be reconstituted using heated broth. Alternatively, they can be soaked overnight in cold water. It takes longer, but the mushrooms will retain more flavor.
Portobello Mushrooms
The large Portobello mushrooms are actually overgrown crimini mushrooms, so they are similar in color. However, Portobellos have a stronger flavor and are often used as meat substitutes in burgers, sandwiches, fajitas, and more.
Unlike crimini mushrooms, the woody stems of Portobellos are inedible and must be removed. White button mushrooms are, in fact, the same species; however, they are a different strain, hence the difference in color.
Greek-Style Stuffed Mushrooms
Ingredients
20 large fresh mushrooms, 1-1/2 to 2 inches in diameter (about 1-1/2 pounds)
Nonstick cooking spray
1 cup finely chopped broccoli
1 medium onion, chopped
2 cloves garlic, minced
2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
⅛ teaspoon salt
⅛ teaspoon black pepper
3 tablespoons crumbled feta cheese
2 tablespoons fine dry bread crumbs
Preparation
Clean mushrooms. Remove stems from mushrooms. Set stems aside. Lightly coat the rounded side of each mushroom cap with nonstick cooking spray. Place mushroom caps, stem sides down, in a 15x10x1-inch baking pan lined with foil. Bake in a 425 degree F oven for 5 minutes. Carefully place mushroom caps, stem sides down, on a double thickness of paper towels to drain while preparing filling.
Meanwhile, for filling, chop enough of the mushroom stems to make 1 cup. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add the 1 cup chopped mushroom stems, broccoli, onion, garlic, dried oregano (if using), salt, and pepper to hot skillet. Cook and stir for 5 to 10 minutes or just until tender and most of the liquid is evaporated. Stir in feta cheese, bread crumbs, and fresh oregano (if using).
Place mushroom caps, stem sides up, in the same baking pan. Spoon the broccoli mixture into mushroom caps. Bake in the 425 degree F oven for 8 to 10 minutes more or until heated through.
Source
Some content is originally written by Jade Cruz Quinn (c.2013)
https://www.eatingwell.com/recipe/259941/greek-style-stuffed-mushrooms/
https://academic.oup.com/jn/article/144/7/1128S/4569770
https://www.mushroomcouncil.com/nutrition-benefits/
Mateljan, George. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan Foundation: Seattle, 2007. Print.
Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books: Berkeley, 1993. Print.