If you would like to cut down on fat and cholesterol but love the rich, chewy texture of meat, try some earthy mushrooms as an occasional meat alternative. Besides being low in fat and calories, mushrooms offer some B vitamins and lots of potassium. A few, like shiitake, have been researched as potential cancer fighters.
Look for mushrooms that are firm and evenly colored, with tightly closed gills on the undersides. Open gills are signs of past-their-prime mushrooms. Store in the refrigerator with air circulation around them, and don’t clean until ready to use. Clean by rubbing the tops with a damp paper towel or cloth.
Since September is National Mushroom Month, there’s no better time to try one of these delicious recipes. Share some fungi with your favorite fun guy.
Mushrooms and sun-dried tomato crostini
This spread comes together quickly. Recipe from “Fresh & Fast” by Marie Simmons. Makes about 1 cup or eight servings.
2 cups chopped or sliced white button mushrooms
1/4 cup chopped onion
4 tablespoons extra-virgin olive oil
1 garlic clove, crushed
1 tablespoon chopped fresh parsley
1/2 teaspoon fresh thyme leaves (or 1/4 teaspoon dried)
1/2 teaspoon minced fresh oregano leaves (or 1/8 teaspoon dried)
1/4 teaspoon salt, or to taste
Coarse ground black pepper to taste
2 tablespoons rinsed, drained, finely diced, oil-packed sun-dried tomatoes
Crostini
In a medium skillet, cook mushrooms, onion and 1 tablespoon of the oil over medium heat until lightly browned, about five minutes. Add garlic, herbs, salt and pepper; cook one minute more. Cool slightly. Transfer to a food processor; puree until smooth. With motor running, gradually add remaining 3 tablespoons oil. Transfer to a small bowl and stir in the sun-dried tomatoes. Spread on crostini and serve.
*Toast small slices of Italian bread, or brush slices with olive oil and grill until browned.
Potato bake with mushroom stroganoff
Here’s an easy, flavorful and filling entree from “The Healing Foods Cookbook.” Makes four servings.
4 large baking potatoes
1 1/2 cups nonfat plain yogurt
1 teaspoon Dijon mustard
1 large onion, diced
2 cloves garlic, minced
1 tablespoon olive oil
1 1/2 pounds small mushrooms, (try crimini) quartered
1/2 teaspoon dill weed
1/2 teaspoon dried thyme
1/8 teaspoon grated nutmeg
Scrub potatoes; bake in preheated 375-degree oven for one hour or until easily pierced with a fork. While potatoes are baking, line a strainer with cheesecloth; set it over a bowl. Add yogurt and set it aside to drain for about 15 minutes. Transfer to a small bowl. Whisk in mustard and set aside. In a large nonstick frying pan over medium high heat, saute onions and garlic in the oil until onions wilt, about five minutes. Add mushrooms, dill, thyme and nutmeg. Saute until mushrooms are brown and fragrant, about 10 minutes. Remove from heat. Stir in yogurt mixture and serve over potatoes.
Mushrooms flagstaff
A hearty stew does not need to contain meat, as evidenced by this aromatic creation from “The Savory Way” by Deborah Madison. Makes four servings.
The sauce:
2 tablespoons Dijon mustard
2 tablespoons Worcestershire sauce
2 tablespoons brown sugar
3/4 cup dry red wine
1 tablespoon soy sauce
Fresh ground pepper
Combine all ingredients in a bowl; set aside.
The vegetables:
1 to 2 ounces dried shiitake mushrooms
1/2 cup boiling water
1 pound large, firm white mushrooms
2 tablespoons butter
1 onion, diced into 1/4-inch squares
Salt
1 large red bell pepper, diced into 1/2-inch squares
1/4 pound tofu, cut into 1/2-inch cubes
Chopped cilantro or parsley for garnish
Cover the dried mushrooms with the boiling water; set aside to soften, about 10 minutes. Reserve soaking liquid; cut mushrooms into strips, discarding any hard stems. Clean the fresh mushrooms if needed; cut into halves or quarters. Melt butter in a large heavy-bottomed pan. Add onion, salt lightly and cook over medium heat for three to four minutes or until onions are transparent. Add fresh and dried mushrooms and bell pepper; cook a few minutes until mushrooms begin to color. Add the sauce and reserved soaking liquid from the mushrooms. Add tofu; simmer slowly until stew begins to thicken and sauce reduces, about 40 minutes. Serve in soup plates with rice or noodles; garnish with cilantro or parsley.
Grilled portobello mushrooms stacked with spinach and shaved Parmesan
Grilled mushrooms, shaved cheese and spinach tossed with a snappy vinaigrette make this a delicious nonmeat comfort food. Recipe from “At Blanchard’s Table” by Melinda and Robert Blanchard. Makes four servings.
8 portobello mushroom caps
Olive oil for grilling
2 handfuls spinach, trimmed, rinsed and dried
Lemon-pepper vinaigrette (recipe follows)
2 ounces Parmesan cheese, shaved with a vegetable peeler
12 cherry tomatoes, cut in half
Prepare the grill. Brush mushrooms with oil; grill until tender, three to four minutes. Toss spinach with just enough vinaigrette to coat leaves. Stack ingredients on salad plates, starting with a small pile of spinach, then a layer of shaved Parmesan, then a mushroom. Repeat layers in same order, pressing down gently to keep stack from falling. Drizzle a little extra vinaigrette over, garnish with cherry tomato halves, and serve while mushrooms are still warm.
Lemon-pepper vinaigrette:
1/2 cup fresh squeezed lemon juice
2 tablespoons red wine vinegar
1 cup olive oil
1 teaspoon minced fresh garlic
1 teaspoon salt
1 1/2 teaspoons coarsely cracked black pepper
In a small bowl, whisk all ingredients together. Store in refrigerator for up to a week. Makes 1 1/2 cups dressing.