Breakfast: Portabella Eggs Benedict with Roasted Tomatoes and Pesto, brought to you by Healthy-ish
Lunch: Wild Mushroom and Cornbread Panzanella Salad, brought to you by Cookin’ Canuck
Dinner: Chicken Tetrazzini, brought to you by Poco-Cocoa
Archive for the ‘Health’ Category
Your Questions Answered Part II: Our Interview with Keri Glassman
Thursday, May 20th, 2010
We are thrilled to once again have author and nutrition expert Keri Glassman answer questions submitted by our amazing fans and followers on Facebook and Twitter. Fresh off the release of her new book, The O2 Diet, Keri dishes with us on nutrition, superfoods and her tips for maintaining a healthy diet. And we can’t help but notice she’s a big fan of mushrooms. If you missed last week’s edition, we have to highly recommend checking that post out.
Q: I’ve heard a lot of talk about vitamin D lately. How important is it for our bodies? – Brian (Grand Rapids, MI)
A: Most of us don’t get enough vitamin D, which is troublesome because it plays an important role in supporting a healthy immune system and lowering the risk of certain diseases. You can increase your D levels by including foods containing D in your diet. I mentioned that mushrooms are the only item in the produce aisle to contain vitamin D; salmon and dairy are great sources as well.
Q: I’m trying to lose weight. Where can I cut corners on calories without feeling hungry and bored? — Jill (Boulder, CO)
A: It can be challenging to find foods that fill you up, but are good for you. Reach for foods that are low in calories and high in fiber like fruits and whole grains. Try substituting veggies for meats once a week to lose weight. For example, studies have shown substituting four ounces of mushrooms for four ounces of meat once a week for one year could save more than 18,000 calories and nearly 3,000 grams of fat – that adds up to more than five pounds. Lastly, sauté an assortment of vegetables as a meal starter; it’s a great way to pack in antioxidants and help you eat less throughout your main meal.
Q: How can I satisfy snack cravings without killing my diet? — Jessica (St. Louis, MO)
A: Be a conscious snacker. You can’t go wrong dipping cut up veggies in hummus. You can sprinkle a few mushrooms into a quesadilla, or grill up a veggie sandwich for a satisfying snack. Consider keeping a healthy side salad around as a snack, especially when making dinner for the kids. Marinated mushrooms with pine nuts is a great one! And if you need something sweet, you can give in a little without giving up; I love dark chocolate and almonds, and portion controlled treats make managing snacking a lot easier for me. Just put one serving of almonds or chocolate in small Ziploc bag, and keep it in your purse or desk drawer for when hunger strikes.
Q: I have a deep love for cooking and food, but I also have a passion for health, and I am taking the steps of going back to school to pursue a career as a Registered Dietitian. What are your thoughts on combining a career as a personal chef with a dietetic degree? — Renee (Chicago, IL)
A: I always say that I love food, which is one of the reasons I love being a nutritionist. You have to love food! Combining being a chef with an RD is a powerful combo and I wish you the best of luck!
A special thanks to Keri for making a special guest appearance on the Mushroom Channel. To learn more about Keri Glassman and The O2 Diet, visit www.nutritiouslife.com.
Your Questions Answered: Keri Glassman Talks "Superfoods" and Nutrient Preservation
Thursday, May 13th, 2010
Today we are thrilled to have author and nutrition expert Keri Glassman answer nutrition questions submitted by our amazing fans and followers on Facebook and Twitter. Fresh off the release of her new book, The O2 Diet, Keri dishes with us on nutrition, superfoods and her tips for maintaining a healthy diet. And we can’t help but notice she’s a big fan of mushrooms. We had some really excellent questions come through- too many for one post. Keep an eye out for Part II next week!
Q: It feels like everyone is talking about “superfoods.” What are some examples, and what makes them special? – Stephanie (Los Angeles, CA)
A: I like to think of superfoods as nutrient-rich foods that provide incredible health benefits and should be included in a balanced diet. Personally, I focus on those that are high in antioxidants. When you consume nutrient-rich foods, you feel good, you look better, and as a result, you are more likely to live a healthier lifestyle.
When I hit the grocery store, the following must-have foods are always in my shopping cart:
- Mushrooms are a best-kept secret to make any diet possible thanks to their flavor, value, nutrition and versatility. I toss a handful into whatever I’m cooking; they are low in fat and calories, but will fill you up. Mushrooms are also the only source of vitamin D in the produce section
- Olive oil, avocados and nuts are a great way to add healthy fat into your diet.
- Berries! On their own, in a smoothie, for a snack or dessert – you can’t go wrong.
- Spices go a long way when you’re cooking. They add flavor without adding calories, and can help you feel more satisfied as a result. Chile pepper, cinnamon, cumin, rosemary – go nuts and reap the benefits, they’re usually heart healthy and full of antioxidants!
- Green tea is always at the top of my list. It’s rich in antioxidants called catechins, which stimulate the body to burn calories and decrease body fat.
Q: I’m always afraid that I’m cooking the nutrients out of my mushrooms. What is the best way to preserve the nutrients in veggies when I’m cooking? Do mushrooms lose their nutritional value when dried? — Linda (San Jose, CA) & Kathi (Kennett Square, PA)
A: Before you step into the kitchen, check out some easy tips on how to prepare mushrooms to ensure you’re cooking them properly. When it comes to drying foods, this process usually increases the nutrient count because by removing water you increase the concentration of other nutrients per gram. So when considering the same volume of fresh or dried mushrooms, the dried mushrooms will have more nutrients than their raw counterparts because the water weight has been removed.
Featured Contributor: Yaki Shiitake from La Fuji Mama
Monday, May 10th, 2010
Editor’s Note: Rachael is the inventive home chef behind La Fuji Mama. Now a mother of two, many of her dishes take inspiration from the time she spent living in Japan. While she’s no stranger to mushrooms (the Japanese diet are rich with them), this is her first post for the Mushroom Channel. Check out her recipe below but make the jump over to her main site when you’re done!
Yakitori, a dish of chicken threaded on skewers and cooked over a charcoal fire, is one of those foods that I start to crave when the weather turns sunny and warm. With all the beautiful weather we’ve been having, I decided it was time to break out the bamboo skewers and make some. Instead of making the traditional chicken skewers, I used fresh shiitake mushrooms and sliced scallions. Shiitake mushrooms, a native fungi of Japan, have a rich meaty and slightly smokey flavor. These mushrooms are fat free and a great source of protein, iron, dietary fiber, and vitamin C. Grilling them brings out their wonderful meaty flavor. You’ll find you won’t miss the chicken!
This is also a great way to introduce kids to shiitake mushrooms. I’ve found that kids are more receptive to anything served on a stick. Case in point—when my three year old saw we were making yakitori, she got very excited and told me, “I want some!” She didn’t even know what we were putting on those skewers!
Yakitori, a dish of chicken threaded on skewers and cooked over a charcoal fire, is one of those foods that I start to crave when the weather turns sunny and warm. With all the beautiful weather we’ve been having, I decided it was time to break out the bamboo skewers and make some. Instead of making the traditional chicken skewers, I used fresh shiitake mushrooms and sliced scallions. Shiitake mushrooms, a native fungi of Japan, have a rich meaty and slightly smokey flavor. These mushrooms are fat free and a great source of protein, iron, dietary fiber, and vitamin C. Grilling them brings out their wonderful meaty flavor. You’ll find you won’t miss the chicken!
When you are buying shiitake mushrooms, look for mushrooms that are plump, firm, and clean, and avoid any that have wet slimy spots on them or are wrinkled. They can be stored in the refrigerator in a loosely closed paper bag for about a week until you are ready to use them. Making the skewers is easy. You simple clean the mushrooms and discard their stems, and wash and cut the scallions into pieces. Then you thread the mushrooms and scallions onto the skewers. Make sure to soak your bamboo skewers beforehand so that they do not burn. Fresh shiitake mushrooms mushrooms are soft, so do not squeeze or push too hard. If you are having difficulty pushing the skewer through a mushroom, gently rotate the skewer as you are trying to push it through.
When you have finished putting the skewers together, you brush them with a tiny bit of vegetable oil and then set them on a preheated grill, with the mushrooms facing gill side up. You can also cook these skewers under the broiler. If you do this, make sure you start by cooking the skewers gill side down.
When the skewers have finished cooking and you are ready to serve them, brush them with a bit of tare (a slightly sweet and savory Japanese basting sauce) and serve them. They make a fabulous appetizer or side dish for a Spring or Summertime menu.
Yaki Shiitake (Shiitake & Scallion Yakitori)
Makes 8 skewers
For the tare (basting sauce):
½ cup soy sauce
½ cup mirin
¼ granulated sugar
For the skewers:
16 large fresh shiitake mushrooms, preferably donko
1 bunch scallions
Vegetable oil
1. Make the tare: Put the soy sauce, mirin, and sugar into a small saucepan and cook over medium-low heat. When the mixture begins to boil, reduce the heat to low, and continue cooking over low heat for 20 minutes. Skim any scum off the surface as the sauce is cooking. Set aside.
2. Make the skewers: Soak the bamboo skewers in water for 20 minutes. Preheat the grill. Clean the mushrooms with a slightly damp paper towel or cotton cloth, then cut away and discard the stems. Cut the firm white and whitish green parts of the scallions into 1 ¾ inch lengths.
3. Thread two mushrooms (lengthwise through the mushroom caps) and two pieces of scallion onto each skewer, alternating between the mushrooms and scallion pieces. Brush the mushrooms and scallions with a light layer of vegetable oil.
4. Place the skewers on the grill, with mushrooms facing gill side up. Cook the skewers until the tops of the mushroom caps are dry. Turn the skewers over (mushrooms gill side down), and cook them until the insides become wet with the mushrooms’ own juice. Turn the skewers over (mushrooms gill side up) one more time and cook for about 1 or 2 minutes more until the mushrooms and scallions are completely cooked through.
5. Remove the skewers from the grill, and with a pastry brush, baste them with the tare. Arrange the skewers on a large plate and serve.
Yakitori, a dish of chicken threaded on skewers and cooked over a charcoal fire, is one of those foods that I start to crave when the weather turns sunny and warm. With all the beautiful weather we’ve been having, I decided it was time to break out the bamboo skewers and make some. Instead of making the traditional chicken skewers, I used fresh shiitake mushrooms and sliced scallions. Shiitake mushrooms, a native fungi of Japan, have a rich meaty and slightly smokey flavor. These mushrooms are fat free and a great source of protein, iron, dietary fiber, and vitamin C. Grilling them brings out their wonderful meaty flavor. You’ll find you won’t miss the chicken!
Mushroom Hazelnut "Pate" from Savour-Fare
Monday, April 26th, 2010
Welcome to a new team of Mushroom Channel contributors! Our first post comes directly from Kate, the brains behind Savour-Fare. Kate’s creations have been featured on Food52, Tastepotting, Foodgawker, Foodista and The Pioneer Woman’s Tasty Kitchen. Welcome to the mushroom team, Kate!
As a child, there were only a few things I would not eat, and one of them was mushrooms.
This caused my mycophilic parents great anxiety. Mushrooms featured heavily in the family lore, as they were on the menu the first time my father ever cooked dinner for my mother (sautéed with an entire stick of butter. My dad knew how to woo the ladies), and my folks simply could not understand how I could miss out on the joys that are mushrooms. They tried everything they could to make me see the light, offering sliced raw mushrooms in salad, mushrooms baked into macaroni and cheese and, for the win, as the pizza topping of choice.
However, despite their most earnest entreaties, I remained steadfast in my dislike of mushrooms, eating around them in the mac and cheese, turning up my nose at the salads, and picking them off my pizza, one by one.
What my otherwise loving and wise parents did not understand was that my objection to mushrooms was all in my mind. My eight year old self knew they were fungi, and the slippery texture of the cooked mushrooms my parents plied me with did nothing to distract me from that knowledge.
My conversion from a mushroom hater to a mushroom lover had to come in another form, where the texture of the mushrooms became secondary to that woodsy, earthy, haunting flavor that the best mushrooms offer. Fortunately for my culinary education, a mushroom pate offered just that – a distillation of the flavor of mushrooms, with a texture closer to the finest country terrine. I was offered a pate like this one, happily ate it up, and promptly decided that maybe mushrooms weren’t so bad after all.
Now, as an adult, I can say with all honesty that I love the slippery little buggers, and I am more than happy to top a salad of spring mache with a sauté of delicate chanterelles, or add some earthy portobellos to my pizza. And my daughter shows no sign of my childhood proclivities – she will happily gobble silky shiitakes in a stir fry, or chow on a pungent porcini pasta. But then again, she’s only two, and the opinions about texture might just come later. So I’ve created this recipe for mushroom pate, sweetened with hazelnuts, brightened with lemon, and almost meaty with cremini mushrooms, sautéed in butter. Just in case. After all, we wouldn’t want her to miss out on the joys that are mushrooms.
Mushroom Pate
Adapted from Sunset
- ½ ounce mixed wild dried mushrooms (my daughter often throws these in the shopping cart – the one I use is a blend of dried shiitake, porcini, oyster and wood ear mushrooms)
- 1/ 4 c. boiling water
- 1 lb cremini mushrooms
- 2 large or 3 small shallots
- 3 T butter
- 1 c. whole hazelnuts
- 2 T olive oil
- Juice and zest of 1 lemon
- Salt to taste
1) Rehydrate the dried mushrooms by soaking them in a bowl with the boiling water until the mushrooms are plump and soft.
2) Wash the cremini mushrooms by passing them under running water (contrary to myth, this won’t make them spongy. But it will make them clean), and remove the stems.
3) In a food processor, combine the rehydrated mushrooms with the water they soaked in, the cremini mushroom caps, and the shallots (peeled). Pulse until everything is finely chopped.
4) In a large skillet, melt the butter, add the mushroom mixture and a large pinch of salt, and sauté over low heat, stirring often, until the mushrooms are golden brown and any liquid that has been released during cooking has evaporated.
5) Meanwhile, toast the hazelnuts and remove the skins (rubbing them in a mesh bag that originally held onions or garlic works wonderfully).
6) In the food processor (you don’t have to clean it thoroughly; it’s OK if there are still bits of mushrooms in there for this step), process the nuts until finely chopped and start to form a paste. With the mixer running, pour the olive oil through the tube and process until the nuts are smooth. Add the mushroom mixture and continue to process until the mixture is homogeneous and resembles a loose pate. Add lemon zest, lemon juice, and salt to taste.
7) Put the mushroom pate into a jar or crock and chill before serving. Serve with good crusty bread or crackers to mushroom lovers and picky children.
Mushrooms Climb the Ivy Tower
Friday, April 23rd, 2010
We recently sported our crimson swagger while hanging out with the crème de la crème of college students: the elite ivy leaguers of Harvard U.
As an encore to last year’s successful mushroom festival on this Cambridge, Mass. campus, another mushroom event with Harvard Dining Services took place at the end of March. Our nation’s brightest young minds were put to the test in a new subject: creating the perfect mushroom pizza.
Harvard students from the 13 campus dining houses submitted their best mushroom pizza recipes and had to assemble their pizza creations in the dining hall for judgment from their very own peers. One winner from each house was chosen, and a mushroom extravaganza ensued.
Mushrooms were found everywhere on campus: all of the dining houses were armed with full-blown mushroom sauté stations, each equipped with live chef demos; lots of signage touting the health benefits of mushrooms; and extensive mushroom displays (including specialty varieties like enoki, maitake and shiitake, which the students were thrilled to taste-test as they noted that it was a rare occasion to dabble in such delicacies).
While on campus, not only were these awesome sauté stations set up, but the winning mushroom pizzas from the student contest were served hot off the line at each house, allowing all 6,600 students to enjoy their own house winner. Wondering how to cook for such a large group? Well for starters, it may look something like this:
We made stops at each dining house, kicking-off the evening at Kirkland House, the old stomping grounds of Al Gore and Tommy Lee Jones. We got to walk the halls of where these two icons once lived, breathed, and ate… mushrooms of course (we hope!).
On our rounds, we heard from the lively coeds that Quincy is in fact the most fun of all the dining houses at Harvard. We also noticed that Cronkhite House took their mushroom displays very seriously (fitting that Cronkhite is home to the grad students, huh?):
The night ended at Annenberg House, the spot for the frosh class to dine. Their customer service manager told us that whenever Annenberg serves mushrooms on the menu, students can’t seem to get enough. Their winning feta and shiitake pizza ran out as students were taking two-three slices at a time, but we sure aren’t blaming them!
Overall, the ivy leaguers confessed their love for ‘shrooms throughout the night and were able to learn all about mushroom nutrition, how mushrooms are grown, plus some fun mushroom cooking tips. To see all of the event photos, check out our album over on Facebook.
Light and Easy for Spring: Mushroom & Celery Heart Salad
Thursday, April 15th, 2010
Spring is here in earnest for most of us now. While some patient soldiers of the Eastern seaboard may still be drying out from their rainy introduction, I can report sunny blue skies, tulips and chirping birds on blooming Dogwood branches. We’ve awakened.
While cozy soups, casseroles and chilis helped us to hunker down happily this winter, I don’t think I’m alone in craving a little levity. Lucky for us, mushrooms specialize in levity of both texture and calories.
I just recently stumbled upon Greg’s post over at Sippity Sup where he takes us through the ultimate in light and easy recipes-Mushroom & Celery Heart Salad. Now that the sun is out, I’m tempted to spend more time on the patio than at the stove, so this recipe is perfect. Affordable, basic ingredients combined in way that excited me so much, it begged to be made immediately. My version isn’t nearly as pretty as Greg’s but I felt like a little proof of enthusiasm never hurt anyone so I’ve included it below. Mushrooms (cremini or button will work beautifully), celery, lemon juice, oilive oil, salt and pepper- that’s all you need. I added a little parsley to mine because I had it on hand and like the color.
There’s also the option to add some grated peccorino or parmesan cheese. With so many light choices on the ingredients list, I felt just fine adding a little bit of cheese to the mix. Everything in moderation…even levity.
Fascinating Farming: Dr. Clyde's Inside View of Mushrooms
Friday, April 9th, 2010
What do you get when you take a well-respected nutritionist chemist (and all-around curious guy) to a mushroom farm? You get an excited Dr. Clyde Wilson. There aren’t a lot of secrets in the mushroom farming business but it’s still not the kind of farming that most Americans grow up familiar with. As you’ll see/hear below one of the major reasons for this is that mushrooms grow best in dimly lit spaces. Thanks to Dr. Clyde, we’d like to take a minute or two to shed some (metaphoric) light on how one of your favorite foods is grown.
Mushrooms are grown from the kind of farming where your food likes to be kept in the dark…but you don’t need to be.
Wordless Wednesday
Wednesday, April 7th, 2010
Breakfast Mushrooms by Veggie Num Num. Loving everything about starting a day this way.
Big Ten Campus Dining Gets D-licious
Monday, March 8th, 2010
You could blame Olympic fever or the pursuit of mushroom excellence but the Mushroom Council is having a lot of fun with contests these days and our latest from the Big 10 is no exception.
This contest pitted executive chefs and foodservice directors from the 11-school conference against each other in a friendly competition to create mushroom recipes for three categories of university-favored cuisine: Pizza, Sandwich, and Entrée. Most entries were vegetarian, with mushrooms at the heart of the dish, which reflects the increased interest in vegetarianism among college students – a 2006 Aramark survey found that 30% of college students want vegetarian options when dining out.
“Based on the caliber of recipes we’ve seen through this contest, universities are redefining the concept of what students will eat, taking them in a very positive and healthful direction” said Bart Minor, president of the Mushroom Council. “More and more students who have embraced a vegetarian or flexitarian diet have found mushrooms add a satiating “meaty” mouth-feel to their favorite dishes. Now, universities across the nation are catering to their preferences. ”
In the final round of judging, students at Kendall College’s School of Culinary Arts in Chicago prepared tasting portions of five top-scoring recipes in each category for a judging panel that included Minor, along with Liz Grossman of Plate magazine and Frank Chlumsky from Kendall. Recipes were judged based on creativity, flavor and visual appeal.
Purdue earned Big Ten bragging rights by winning two of the three recipe categories, including best overall recipe, landing them the grand prize package that includes a trip for four to the NCAA men’s national basketball championship in Indianapolis this April. The University of Iowa’s recipe for Chorizo Breakfast Sandwich with Mushroom Gravy scored best in the sandwich category. As category winners, both schools will receive scholarships to attend the 2010 National Association of College & University Food Services (NACUFS) annual conference in July.
The top entries from the Big Ten “Best Mushroom Recipe Goes to Indianapolis” contest are featured on MushroomInfo.com.
Check out Purdue’s Grand Prize Winning recipe for Vegetarian Mushroom Stir Fry below. Never did I think I would wistfully daydream on returning to my dorm days for the food but here we are, that day is upon us.
Vegetarian Mushroom Stir Fry
Serves 24
Sauce
- 1 ½ cups vegetarian oyster sauce
- 1 cup + 2 tablespoons sugar
- ¾ cup soy sauce
- 1 tablespoon sesame oil
- 4 ½ quarts water
- 1 cup + 2 tablespoons cornstarch
- ¾ cup vegetarian soup base
Stir fry
- 5 pounds firm tofu, drained, cut into triangles (½ x 1 ½ inches)
- 3 pounds dry rice stick noodles
- 1 ½ cups vegetable oil
- ¼ cup minced garlic
- ½ cup minced peeled ginger
- 6 pounds cleaned, sliced shiitake mushrooms
- 1 ½ pounds sliced carrots, blanched and drained
- 5 pounds Chinese broccoli, cleaned and cut into 4-inch pieces, blanched and drained
To make the sauce: Whisk together the oyster sauce, sugar, soy sauce, and sesame oil. Bring to a simmer. Whisk together the water, cornstarch, and soup base. Combine with the oyster sauce mixture and heat until slightly thickened. Remove from the heat. Makes about 6 ½ quarts.
Heat a deep fryer until 375 to 400°F. Deep-fry the tofu triangles in batches until golden brown, turning once. Drain on paper towels. Set aside.
For each serving, to order: In a deep fryer, cook 1 ½ ounces rice stick noodles until puffed but not browned. Drain on paper towels. In a wok, heat 2 tablespoons oil over high heat. Stir-fry ½ teaspoon garlic and 1 teaspoon ginger until fragrant. Add 4 ounces mushrooms and cook for 1 minute. Add 1 ounce carrots, 2 ½ ounces broccoli, and about 2 ounces fried tofu. Stir-fry to heat through, 1 minute. Add about 1 cup sauce mixture and simmer until heated through. Put the rice sticks in a bowl and ladle the vegetables and sauce on top. Serve immediately.
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Please note that many links within these posts are to external sites not owned or maintained by the Mushroom Council. The Mushroom Council is not responsible for the safety, completeness, accuracy or nature of the content on those sites.
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