Food & Nutrition
  • White Button

    White Button

    This popular mushroom has a mild flavor that intensifies when cooked. Enjoy them raw in salads or serve them on veggie trays. Sauté button mushrooms with onions for a side to steak, or as a topping for sandwiches or pizza.

  • Portabella (Portabello)

    Portabella (Portabello)

    Measuring about five inches across, portabellas (or portabellos) are perfectly suited for stuffing. For a nutrient-packed, low-carb snack, fill the cleaned cavity with pasta sauce and reduced-fat cheese. Then bake. They’re also well loved for their meaty flavor and texture, making them ideal as a meat substitute.

  • Cremini

    Cremini

    The cremini mushroom is really a baby portabella. It has an earthy flavor and can be enjoyed sautéed, broiled, stuffed, or cooked most any way. Serve cremini mushrooms stuffed with breadcrumbs, herbs, and cheese as an appetizer for your next gathering.

  • Shiitake

    Shiitake

    With its stem on, the shiitake mushroom is shaped like an umbrella. The stem is tough, however, so remove it before cooking. Shiitake mushrooms have an earthy flavor and chewy texture. They’re delicious in stir-fries and soups.

  • Oyster

    Oyster

    Oyster mushrooms have a very delicate flavor. Their thin cap causes them to cook quickly, so they’re best suited for sautéing or stir-frying. Before cooking, remove their woodsy, tough stems. Sauté oyster mushrooms in olive oil, and flavor with lemon zest and parsley. Then toss with pasta.

  • Enoki

    Enoki

    The delicate enoki mushroom, known as “golden needle mushroom,” has a long spindly stem and a mild flavor. Their crunchy texture makes them a great addition to salads and sandwiches. If eating them cooked, add them to the heat just before serving.

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6 Mushrooms to Try

Very versatile low-carb veggies

For years, mushrooms were passed over in favor of more colorful vegetables. But today, dietitians know that mushrooms may add nutrients, if not a lot of pretty color. In fact, mushrooms contain fiber and B vitamins, and very respectable amounts of the minerals potassium and selenium; plus, they are one of the few plant sources of vitamin D.

I recommend mushrooms to clients because they’re nutrient-packed, low-carb, low-calorie, and essentially sodium-free, but also because mushrooms can be a tasty meat substitute. Mushrooms are rich in umami, the meaty, savory flavor thought of as the fifth basic taste after salty, sweet, bitter, and sour. You might not even notice when you swap half your ground beef for finely chopped mushrooms in recipes for tacos or sloppy joes. If you’re looking for Meatless Monday ideas, the mushroom is again your answer. What about a grilled portabella mushroom sandwich with reduced-fat cheese and a whole-grain bun, or a cremini mushroom and bean chili? Many vegetables aren’t yet in season, but you’ll find mushrooms in markets now. Click on to learn about different varieties!

Find more information about vegan, vegetarian, and raw eating plans here.

Jill Weisenberger, MS, RD, CDE*, is the author of Diabetes Weight Loss Week by Week. Weisenberger is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.

*“Certified Diabetes Educator” and “CDE” are certification marks owned and registered by the National Certification Board for Diabetes Educators (NCBDE). NCBDE is not affiliated in any way with Sanofi US. NCBDE does not sponsor or endorse any diabetes-related products or services.

© 2013 The DX: The Diabetes Experience

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