Mushrooms: Nutritious and Delicious

Surprisingly mushrooms provide a wide array of nutritional benefits. Mushrooms are humble fungi without the flash of eggplant or red peppers, but they can add flavor and nutrition to any meal or stand on their own as a main ingredient.

The most common mushroom available is the button mushroom. Mushrooms have a high water content, making them low in calories and ideal for a lighter lifestyle. One half cup of button mushrooms only has twenty calories, but it also has potassium, selenium, 2 grams each of fiber and protein, niacin, iron, riboflavin and zinc. Selenium is a powerful antioxidant, and potassium helps reduce blood pressure and prevent heart disease. Mushrooms also contain copper, an important mineral for your heart.

When you clean mushrooms use a slightly damp paper towel to brush off the dirt. You don't want to add any extra water to them as they already contain a large amount. Sauté them at a medium high heat and don't add salt until after they're browned or they will be soggy.

Portabella mushrooms make a great meal for vegetarians or those who just like to take a break from meat every once in a while. Let them soak in your favorite marinade and then grill or broil them until golden brown and softened. Use as a substitute for a hamburger, or cut into strips and serve over greens with sliced tomatoes, cucumbers, strips of roasted red peppers and grated cheese. Or stuff them with roasted vegetables, top with a dollop of lowfat ricotta mixed with fresh chopped herbs and Parmigiano, and broil until cheese is golden brown. You could also grill them and serve them as steaks, drizzling them with a balsamic reduction and crumbling a serving of goat cheese over top. Serve with a side of grilled corn on the cob and a light pasta salad chock full of roasted veggies for a perfect meatless summer meal.

As well as mushrooms stand on their own, they also marry perfectly with meat, poultry, and seafood dishes. For an easy sauce for roasted chicken or a thick filet of fish, sauté mushrooms at a high heat. After they are golden brown lower the heat and add 3-4 cloves of minced garlic, a diced sweet onion, a couple of teaspoons of Italian seasoning, and salt and pepper. When the onions are golden brown add a cup of white wine and one half cup of chicken broth to deglaze the pan. Let it reduce until thickened and you have a light and delicate mushroom sauce. You can use the same technique to make a portabella steak sauce, only substitute a merlot or cabernet for the white wine and balsamic vinegar for the broth. Let it reduce as long as possible for a thick, sweet sauce.

Stuffed mushrooms are always a favorite. For a unique twist stuff mushrooms with a mixture of crabmeat, the juice and zest of a lime, a couple cloves of minced garlic, chopped fresh basil, and just enough light coconut milk to moisten and flavor the crab. Top with a sprinkle of flaked coconut and more basil. Bake at 400 until the mushrooms are golden brown and juicy.

The possibilities for mushrooms are truly endless. Whether you add them into soups, sauces, casseroles or pastas, make sure you sauté them first as it releases their moisture and enhances their flavor through carmelization. For a simple and tasty side for just about any meal, sauté a mixture of different kinds of mushrooms in some garlic and olive oil. Salt and pepper to taste and dust with your favorite shredded cheese. It's easy, delicious, and nutritious.

The versatility of mushrooms is just as amazing as their mighty health and nutritional impact. Even if you can't find shiitakes or other exotic varieties where you live, the simple button or crimini mushroom has just as much to offer for a healthy and delicious lifestyle.