Programs
Med School Education
Education Program
Policy Maker Education
Sustaining Life
Climate Change Futures
Healthy Ocean, Healthy Humans
Healthy and Sustainable Food
Eating for Your Health and the Environment
New England Seasonal Guide
Mid-Atlantic Seasonal Guide
Request a Pocket Guide
Scientists and Evangelicals Initiative
Archives

Address:

Harvard Medical School
401 Park Drive, 2nd Floor East
Boston, MA 02215
Tel: 617.384.8530
Fax: 617.384.8585
General Email Address

Directions

Healthy and Sustainable Food

Mushrooms

DATES AVAILABLE:

New England: available year round
Mid-Atlantic: available year round

Many mushrooms in this country are cultivated in Pennsylvania, the leading commercial producer of mushrooms in the United States. Mushrooms are Pennsylvania’s largest cash crop and the main harvest occurs in November and December.

BRIEF DESCRIPTION:

The mushroom (Agaricus bisporus, Agaricaceae) is actually a fungus (a plant that does not contain roots, flowers, seeds or leaves) but is consumed as a vegetable. Growing almost anywhere, from woods to fields to logs, mushrooms can live from months to hundreds of years based upon their food supply and are considered natural recyclers as their life processes replenish soil. 

A mushroom as a whole is the “spore” structure of a fungus consisting of a stem, cap, and gills on the underside of the cap. There are thousands of varieties of mushrooms in different shapes, sizes and colors; most are likely to be brown, white, or grey. Many varieties of mushrooms are poisonous and referred to as toadstools. It is therefore important to purchase mushrooms from reputable sources, such as knowledgeable local farmers to prevent sickness or even death.

VARIETIES:

A large number of wild and cultivated mushroom varieties are likely to be found in the market, particularly in Pennsylvania where they are commonly cultivated.  Some common varieties you may see include the following.

Oyster mushrooms are white with a smooth texture and oyster-like flavor. Shitake mushrooms are large, meaty and brown with an earthy flavor and are good in stir-fries, soups, and side dishes, or as a meat substitute. They can also be dried. Maitake or Hen of the Woods mushrooms appear whitish-grey and have an earthy flavor. Porcini mushrooms can be eaten fresh or dried and have a meaty texture and complex flavor. Wipe clean carefully without washing as they absorb a lot of water. Chanterelle mushrooms refer to a number of different varieties, including the black trumpet mushrooms. As the latter name implies, Chanterelles appear trumpet-like in shape and are best enjoyed fresh. Commonly seen are those that are yellow or golden in color. Chicken of the Wood mushrooms are soft, yellow and thick with a similar texture to cooked chicken. They can be sautéed or simmered and used as mock chicken or to make a vegetarian soup stock. Morel mushrooms are brown and have a rich, earthy flavor. Caps are hollow, making them a popular choice for stuffed mushrooms. They can be dried as well. Lion’s Mane, Pom pon or Beard mushrooms (Hericium erinaceus, Hericiaceae) are covered with white spines and taste like lobster or crab. They are often sautéed with olive oil or butter and consumed plain, or incorporated into stir fries.

USING MUSHROOMS:

At markets, select mushrooms that are firm and of good color for type, usually white to pale brown. They should appear fresh, with a uniform shape and minimal bruising. Mushrooms can be enjoyed raw or cooked and can be incorporated into salads, sandwiches, soups, stews, stir-frys, sauces, gravies, stuffings, casseroles, omelets, and pastas.  They can also be stuffed with other vegetables, breadcrumbs and cheeses, used as toppings on pizza, or featured in sushi rolls.  Prepared in countless ways with other foods in a variety of entrees and side dishes, common cooking methods include baking, broiling, frying, grilling, roasting and sautéing.  Mushrooms can also be dried and incorporated into these dishes.

NUTRITIONAL INFORMATION:

One cup of whole mushrooms provides about 20 calories.  Mushrooms are high in niacin, riboflavin, copper, and phosphorus and have significant amounts of vitamin B6, thiamin, folate, iron and zinc relative to caloric value.  Most nutrients in mushrooms are found in the skin.

STORAGE:

General: After purchase, refrigerate unwashed mushrooms in a paper bag for 5-6 days. They are highly perishable and should not be washed until right before use. When ready to use, trim off the bottoms of the stems, then wipe them off.  Rinse quickly and gently in cold water, do not soak.  Blot with a paper towel to dry. Serve raw or cook for no more than 4-5 minutes, as overcooking may cause mushrooms to become tough.

Drying: Mushrooms can be preserved by drying in a number of ways (some varieties are more suitable than others), most commonly by inexpensive, home-use dehydrators. Wipe clean or rinse gently, slice and dehydrate. Store dried mushrooms in a tightly sealed container in a cool, dry place. If desirable, dried mushrooms can be crushed and made into powder for seasoning.  To reconstitute, soak or simmer.  Save the soaking liquid to enhance a sauce or dish.