The Fargreen's Extensive Guide to Edible Mushrooms
Mushrooms are the fruiting bodies of some fungi. Fungi have their kingdom of about 5 million species, separated from plants and animals because of the ways they absorb energy and obtain nutrition.
Within their magical kingdom, many mushrooms are poisonous, so a novice is not recommended to try any unrecognizable mushrooms. However, all over the world, human beings have harvested edible mushrooms for an excellent source of nutrition and an add-on to please the palates.
Why are mushrooms a healthy choice
Some people consider mushrooms the "meat" of a vegetarian diet because of its umami, earthy, rich and meaty taste. However, mushrooms are also a healthy choice for the following reasons:
Supply hard - to - get nutrients
Some mushrooms, such as button and cremini, are one of the few food sources of vitamins D, which support our bodies absorbing calcium and promote bone growth. Mushrooms guru Paul Segment did an experiment whose result indicated that sun-dried mushrooms contained a higher level of the valuable vitamins D thanks to the exposure to the sunlight.
Other hard-to-get nutrients found in mushrooms include selenium, zinc, magnesium.
Cholesterol free and more
In addition to being cholesterol free, mushrooms also an excellent source of chitin and beta-glucan - fibers that lower cholesterol level. According to this study in the International Journal of Medicinal Mushrooms, pink oyster mushrooms reduced total cholesterol and LDL (i.e., “bad” cholesterol) in hypercholesterolemic rats.
Boost immune system
Lentinan, found in shiitake mushrooms and beta-glucan found in button mushrooms and a few other varieties are sugar molecules that can help boost your immune system. You can say: a handful of mushrooms a day, keep the doctors away!
In 2010, the journal Experimental Biology and Medicine published a study which claimed that common edible mushrooms, like oyster and white button, could "significantly suppressed" breast cancer cell growth and reproduction. It suggested that some mushrooms may be chemoprotective against breast cancer.
It’s best to keep mushrooms in a paper bag, whether in the fridge (for most mushrooms) or an airy storage (for speciality mushrooms like straw mushrooms)
Mushrooms absorb a lot of water so you shouldn’t soak them in water to clean them. Rinse mushrooms under running water or use a cloth to wipe off any dirt if the level of moisture is significant to the success of your dish.
6 ways to cook Fargreen Mushrooms
Raw in Salad
Add thinly sliced mushrooms to your salad and enjoy the extra proteins. Try our button mushrooms - as the flesh is firm, it adds a crunchiness to the texture.
Fargreen’s dried button mushrooms also make a tasty snack.
Stir-frying is a quick and simple way to cook mushrooms. You can quite easily mix a few different types of mushrooms in one pan. If you use oyster mushrooms, we suggest cutting them into smaller pieces, so they absorb the other flavours more evenly.
As mushrooms have a high moisture content, make sure you start with hot oil.
Breaded mushrooms retain their flavour and hold their shape well. Deep-fried bread-coated button mushrooms, for example, make some great finger foods.
Many mushrooms can be grown annually in a certain climate, like oyster mushrooms in hot countries like Vietnam. However, some types are only available for a short few months. Our straw mushroom delicacy is only available in the high of the summer. Native from a temperate climate, button mushrooms can only be grown in the North of Vietnam in the winter. Therefore, pickling is a good option to extend the fridge life of some mushrooms.
We do this dish a lot for our team meeting lunches 😊
For those who are not familiar with hotpot, it’s a big pot of boiling broth (chicken, pork, beef or vegetables) and you cook the ingredients at the table. Mushrooms are amazing in hotpot as they absorb the flavour of the broth as well as of other ingredients, be it chicken, carrots or star fruits. This is truly a sharing dish which is warm and heartening on a cold day.
Additionally, you can grill, roast, braise, sear or stuff mushrooms, which is to say that it’s pretty versatile.