March 7, 2002

Prairie Fare: Mushroom Hunting

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

While I was growing up, we weren’t a particularly adventuresome family when it came to trying exotic cuisine. One summer, however, one of my dad’s friends served him some batter-coated, fried wild mushrooms, and he was hooked. He brought some home, and we all agreed they were a tasty find. Off we went on a woodland mission for more mushrooms, guided by a picture of the spongy-topped dark brown delicacies.

We captured quite a few mushrooms hiding amid the grass, and we even served them for a holiday meal. My visiting uncle barely dared to sit at the same table as the mushrooms. I’m sure he was poised to call an ambulance in case we all keeled over. I’m still here, and, unfortunately, I haven’t been on a mushroom mission in over two decades.

Someone asked me the other day just what a mushroom is – a fruit or a vegetable? Rather disdainful of mushrooms in general, he said mushrooms were really "nothing" – a non-food. Technically, mushrooms are a kind of fungi, a family that includes mold. Your guests may find the definition less than appetizing. On a tastier note, mushrooms are used as vegetables on the menu.

Mushrooms are very low in calories at under 20 calories per 3.5 ounces of fresh mushrooms. They’re also fat- and cholesterol-free, plus they contain some B vitamins, including niacin and riboflavin. Niacin and riboflavin help the body convert food into energy. Riboflavin also helps keep your skin and eyes healthy. Mushrooms also contain the mineral selenium, which some research has linked with lowering risk for certain types of cancer, including prostate cancer. Selenium may also play a role in keeping your heart healthy, by reducing the build-up of LDL "bad" cholesterol on artery walls.

So there are some compelling reasons to add some fleshy fungus to your menu. It’s safest, however, to purchase your mushrooms at the grocery store. It can be difficult – and very risky -- to determine if wild mushrooms are edible without an expert to help identify edible varieties. When selecting fresh mushrooms in the produce aisle, look for uniform color and absence of major blemishes or signs of spoilage. The surface should be dry but not dried out. Poor quality mushrooms would have a flat, open cap, moist gills (the area under the cap) and a cracked or wet stem.

After purchase, mushrooms should be kept refrigerated and used within a few days. Do not wash them before storing them in the refrigerator. It’s best to remove the plastic wrap and keep them in a paper bag. Before use, rinse them with cold water and use paper towels to blot them dry. A pound of fresh mushrooms equals about 8 ounces of canned mushrooms.

Add a little variety to your menu during March, National Nutrition Month. Here’s an easy recipe that your guests will think you spent hours preparing. Serve Beef Stroganoff over cooked egg noodles, and add some color to the plate with steamed broccoli spears and/or a side salad. Add fresh fruit or sherbet for dessert.

Beef Stroganoff

2 Tbsp. butter or margarine
12 oz beef tenderloin, thinly sliced
1 lb. fresh mushrooms, quartered
1/2 c. chopped onions
1/2 tsp. dried dill weed
1/2 tsp. salt
1/4 tsp. ground black pepper
1/2 c. canned beef broth or water
1/2 c. reduced-fat sour cream

In a large non-stick skillet, melt butter or margarine over medium high heat. Add half of beef and cook until browned, turning once. Remove from skillet. Repeat with remaining beef. Add mushrooms, onions, dill, salt and pepper. Cook, stirring constantly, for 2 minutes. Add broth and return beef to skillet. Cook until heated through. Remove from heat and add sour cream. Stir until blended. Serve over cooked egg noodles.

Makes 5 servings. Each serving (without the noodles) contains about 220 calories, 13 grams of fat and 14 percent of the daily recommendation for iron.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu