Mushroom varieties, mushroom benefits and mushroom cooking tips…

Here are the big questions around mushrooms:

• What are mushrooms?
• What are the different types of mushroom?
• Are mushrooms a vegetable?
• What are the benefits of eating mushrooms?
• Are mushrooms vegan?
• Do mushrooms contain gluten?
• Which mushrooms are poisonous?
• Are mushrooms an allergen?
• How do you cook mushrooms?
• Are mushrooms high in protein?

And here are some important culinary tips about mushrooms:

• Best mushrooms for risotto
• Best mushrooms for stuffing
• Best mushrooms for salads
• Best mushrooms as a meat replacement
• Best mushrooms for pizza

Now let’s find out what the answers are...

What are mushrooms?

A mushroom is the above ground fruit of a fungus, which typically grows underground. A mushroom usually (though not always) has a stem and fleshy cap with gills on the underside that produce microscopic spores. Some people may use the term “toadstool” interchangeably with mushroom, though this is more likely to refer to a poisonous mushroom found in the wild. Mushrooms are more likely to grow in humid conditions.

What are the different types of mushroom?

There are many different types of mushrooms, but the most common are the closed cup - a medium sized white mushroom that is mild in flavour, and button mushrooms, which are the same variety but at a different (further along) stage of growth.

Other types of mushroom are:

• Chanterelles
• Chestnut
• Enoki
• Crimini
• King oyster
• Maitake
• Porcini
• Portabello
• Open cup
• Oyster
• Shiittake

Best mushrooms for risotto

You can use most types of mushrooms when making a risotto - depending on whether you want a subtle or deeper flavour. Porcini mushrooms will add a rich, meatiness whilst chanterelles are delicate and almost fruity.

Other popular mushrooms for risotto are shiitake, chestnut mushrooms and crimini mushrooms.

Are mushrooms a vegetable?

Mushrooms are botanically part of the fungi kingdom, but they are also classified as a vegetable.

What are the benefits of eating mushrooms?

There are many nutritional benefits to eating mushrooms - for instance they are a rare non-animal source of vitamin D (which supports mitochondrial function and muscle efficiency). They are also low in calories, rich in fibre and contain polysaccharides that give the immune system a boost. Additionally, mushrooms contribute to gut health because of the beta glucans they contain which act as a prebiotic and stimulate the production of good bacteria in the gut.

Some varieties of “medicinal mushroom”, such as lion’s man and reishi are made into powder or capsules and taken as a supplement, as some people believe that they can help with the management of neurodegenerative conditions.

Best mushrooms to stuff

Portobello mushrooms are the best mushrooms to be stuffed and baked, as their cap is large and meaty - the perfect durable shell for ingredients such as cheese, breadcrumbs and vegetables.

Are mushrooms vegan?

Yes, mushrooms come from a plant and are therefore vegan.

Do mushrooms contain gluten?

No, mushrooms do not contain gluten. They are naturally gluten-free and suitable for those with Coeliac disease and allergies to Cereals containing Gluten.

Best mushrooms for salads

Button mushrooms are the most popular variety for salads, as they are small, delicate and versatile, though some people prefer the earthier flavour of cremini mushrooms, or even a mixture of the two alongside other types such as chestnut and oyster mushrooms.

Which mushrooms are poisonous?

Some mushrooms are poisonous and even fatal if consumed - such as the Death Cap, Destroying Angel and Deadly Webcap mushrooms, which can cause lethal damage to the liver and/or kidneys. Other mushrooms may cause vomiting and/or stomach pains, and a few - such as the Panther Cap and Fly Agaric, prompt hallucinations and disorientation.

Are mushrooms an allergen?

Mushrooms are not among the 14 major food allergens.

Best mushrooms as a meat replacement

Mushrooms are often used as a meat replacement in vegan and vegetarian dishes and for this purpose varieties with a meaty taste and texture sure as portobello, shiitake, and king oyster are the best choice. Portobello mushrooms are an especially good meat replacement as they are large and can be placed in a burger bun similarly to a meat patty.

How do you cook mushrooms?

You can eat most mushrooms raw, but it is more popular to fry or sauté them as uncooked mushrooms are like little sponges and this method prevents them from going soggy (mushrooms are already up to 90% water). It also concentrates and deepens their flavour.

When frying, for best results avoid overcrowding the pan - the more mushrooms in the pan the more moisture - leading to sogginess.

Are mushrooms high in protein?

One of the reasons mushrooms are considered a great, plant-based meat alternative is because they are rich in protein. This is because they have a complete amino acid profile, though they are naturally lower in fat than a lot of meat.

Mushrooms also contain carbohydrates, fibre, potatssium and vitamins D and B12.

Best mushrooms for pizza

You can use most types of mushroom on a pizza (although canned mushrooms should be avoided as they can make a pizza slimy), but a classic "Pizza ai Funghi" uses cremini or porcini mushrooms.