Much Ado about Mushrooms(cont'd)Saturday, September 24, 2005

Recipes often call for just mushroom caps, but you can reuse the stems later in soups or casseroles simply by breaking them off, tossing in a plastic bag, and placing them in the freezer. However, shiitake mushroom stems are too fibrous to eat and should either be thrown out, or used to flavor sauces. Be sure to remove these stems once the sauce is ready.

Mushrooms can be eaten raw, sliced on top of salads, added to sandwiches or wraps, or eaten whole. Mushrooms are also great grilled, sautéed, stuffed and stir-fried with just about any meat or mix of veggies. Toss grilled mushrooms on top of burgers or grill a portobello cap for a meatless grilled meal. Sautéed mushrooms are fabulous in omelettes, or simply add them to soups, stews and casseroles. For a great mushroom recipe that you won’t forget, try our Balsamic Grilled Flank Steak with Shiitake Mushrooms.

Nutritional Benefits
Mushrooms may not seem like a nutrient-rich food, but are actually an excellent source of B-vitamins, especially riboflavin and niacin, and are also rich in selenium.

Nutritional Benefits
- 7 medium Mushrooms, cooked -
Calories
22
Fat
0
Carbohydrates
4g total (2g dietary fiber)
Protein
2g
Nutrient RDAs
4mg niacin
25-29%
73mg phosphorus
10%
299mg potassium
10-15*
0.3mg riboflavin
23-27%
10mcg selenium
14-18%
0.1mg thiamin
8-9%
0.1mg vitamin B6
8%
3mg vitamin C
5%
*There is no RDA for potassium, but you need about 2,000-3,000mg/day