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You Are Here: IC
Network : Fresh Tastes
: March 2001
Variety Mushrooms
Mushrooms
are commonplace in cuisines around the world including those of
China, Japan, Italy, Germany, and France, to name a few. But the
mushrooms most familiar to people in those places may not be the
common white or brown mushrooms we see everyday in grocery stores.
Edible mushrooms
grow in an incredible variety of shapes, sizes and flavors. There
are long, white mushrooms that look like shoelaces with pearls on
the end, and flat brown-to-black ones that resemble ragged wood
chips. Flavors vary widely too and can range from bland to earthy,
woodsy or nutty. It has been estimated that there are about 2500
edible mushroom species which are under cultivation today somewhere
in the world[1], and some of these also appear to have medicinal
qualities.
In recent years
exotic mushroom varieties have become gourmet favorites in the U.S.
and as a result, they are showing up more and more often now in
grocery stores. This is good news for IC patients looking to add
flavor variety in their diet without upsetting their sensitive bladder.
Many of us can eat mushrooms without experiencing bladder problems
so they are well worth a try.
Edible mushroom
varieties all share a similar nutritional profile in that they are
fat-free, cholesterol-free, low in calories, and also naturally
low in sodium. Though not a nutritional star vitamin-wise, they
do have a notable quality: they contain quite a bit of the trace
mineral, copper[2]. There isn't a Recommended Daily Allowance (RDA)
for copper, but around half a cup of cooked mushrooms gives an adult
about 12% to 25% of what is considered an adequate and safe intake.
(Copper, though a minor player nutritionally, is a necessary part
of the hemoglobin which carries oxygen to body tissues. It is also
involved in the cellular production of energy).
Shiitake Mushrooms
Probably
the most famous Asian mushroom here in the U.S. is the shiitake.
An umbrella-shaped brown mushroom with a creamy stalk and gills,
it has been intensely studied in Japan for its supposed health-giving
qualities. Because some mushrooms may produce cancer-fighting compounds,
the Japanese have invested millions of research dollars to study
edible fungi. So far the shiitake mushroom has, in limited studies,
been found to stimulate cell-mediated immunity.
This isn't news
to the Chinese, who have used the shiitake medicinally since the
Middle Ages. In China, shiitake mushrooms are believed to improve
blood circulation and inhibit premature aging among other things.
Here in the US, you may just as easily find shiitakes in egg foo
yung recipes as you'll find them served over pasta. Shiitakes have
become popular with gourmet chefs and regularly show up on menus
at upscale restaurants. They may also be called "forest mushrooms"
or "golden oak mushrooms". Although you can find fresh
shiitakes in the produce section, you may also find them dried and
sealed in plastic bags. If you get them dried, they should be soaked
in warm water about two hours before using them for cooking.
Shiitakes are
plentiful in the markets in the spring so now is a good time to
look for them at a reasonable price. Shiitakes have a woodsy almost
smoky flavor and a dense, meaty texture. Try this delicious recipe
for creamed shiitake mushrooms as a sauce over grilled or oven-baked
chicken breasts.
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Creamed
Shitake Mushrooms (Serves 4)
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1/2 cup low-sulfite
dry white wine
1-1/2 cups low sodium chicken broth (see important note below)
10 3-inch fresh shiitake mushrooms (or about 8 oz. of smaller ones)
2-1/2 Tbsp. margarine, divided
5 Tbsp. flour
1/4 cup heavy cream
1/4 cup milk
1/2 teaspoon onion salt
2 teaspoons dried chives
1/2 teaspoon dried rosemary, crumbled
salt to taste
Combine wine
and broth in a saucepan and boil for 15 minutes or so until reduced
in volume by half (alcohol will be boiled off). Meanwhile, rinse
the mushrooms, pat dry and remove the stems. Chop coarsely just
the tender caps, discarding the tougher stems. In another small
saucepan, melt 1 tablespoon of the margarine. Stir in the flour
until evenly distributed. Add the cream and milk and warm until
all ingredients are well blended. Stir in the reduced broth, onion
salt and dried chives. Set aside for the moment.
In a skillet over medium heat, cook the chopped mushrooms and rosemary
in 1-1/2 tablespoons of margarine until the mushrooms are slightly
browned and soft. Add the mushrooms to the cream mixture and heat
until the sauce is warmed through and thickened, but do not allow
to boil. Season with salt to taste. This sauce is works well over
served over rice, potatoes or cooked green beans too.
NOTE:
The chicken broth you use is important. Most have monosodium glutamate--
a bladder pain inducer. Here are two nationally available brands
that are low sodium and MSG-free: Campbell's Healthy Request Chicken
Broth, Health Valley No-Salt Added Chicken Broth.
Enoki Mushrooms
Enoki (also
called enokitake) mushrooms are another Asian favorite now appearing
in many grocery stores. You may find them marketed as "snow
puff" mushrooms or "velvet stem" mushrooms. Pale
and thin, the cultivated version of this mushroom sports long spaghetti-like
stalks topped with tiny white caps shaped like thimbles. They have
a crunchy texture and a taste that is slightly reminiscent of fruit.
The flavor is milder than that of many mushrooms. For this reason
they are a great way to add interest to a dressing-free salad that
you've simply moistened and sprinkled with dried or fresh herbs.
If you purchase enokis fresh at the store, be sure to cut off the
mass at the base of the stems. Then simply rinse, pat dry on paper
towels and use. (One warning: enokis aren't good for cooking because
they become rubbery and tough. But they do look attractive as a
garnish on top of hot vegetable dishes like carrot soup- just put
them on top of the soup right before serving so the heat of the
soup doesn't have a chance
to cook them).
Common Cultivated Mushrooms
When
shopping for the familiar cultivated white or brown mushrooms look
for those with a tight cap, having none of the gills on the underside
showing. If the caps are open and the gills showing, they are getting
old and the flavor is declining. Avoid ones with dark or soft spots
too-- they will soon be spoiled. Cultivated mushrooms are most plentiful
during fall and winter months so that's when the prices are lowest,
but you can usually find them in stores year-round. These mild mushrooms
make a tasty quick-fix garnish for meats: Just slice and saute with
butter and garlic, then spoon the mushrooms and any juices over
the meat. They are great when thrown into an omelet for breakfast
too. Pita bread makes a quick lunch when stuffed with sliced mushrooms,
alfalfa sprouts, and grilled chicken or turkey breast slices.
Cremino (or
cremini) mushrooms are the same species as the common cultivated
mushroom but they are a slightly darker and firmer variety. Sometimes
they are sold when their size is a bit larger and they have a more
intense woodsy flavor. You might see this brown variety marketed
as "Brown Mushrooms" or "Roman Mushrooms". If
you think they look suspiciously like small portobello mushrooms
you would be right. Portobellos (sometimes called portobellas) are
merely large-size, fully mature creminos. As the creminos mature
and grow larger, the cap opens out to become flattened and the gills
then show. Portobellos are usually about four to six inches in diameter.
Because they are fully open, they dry out quickly so be sure to
use them right away. Portobellos make a dramatic looking dish when
cooked and served whole. Here is one of my favorite recipes for
portobellos.
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Stuffed
Portobello Mushrooms (Serves 2)
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2 large portobello
mushrooms
2 Tbsp. margarine
14 large spinach leaves, sliced in 1/4-inch strips
1 tsp. dried oregano
2 Tbsp. chopped fresh chives, (optional)
1/4 tsp. ground nutmeg
1/2 cup soft bread crumbs (crustless french bread works well)
2 large eggs, slightly beaten
2 Tbsp. low-fat milk
1 Tbsp. flour
3/4 cup shredded lowfat mozzarella cheese
1/4 cup crumbled feta cheese
1/8 tsp. onion salt (optional)
1/4 tsp. black pepper (optional)
Clean the mushrooms
and remove the stems. Chop the stems in 1/2-inch chunks and set
aside. With a spoon, scrape out the brown gills of each mushroom.
Dry prepared mushroom tops if they are wet and set
aside. Heat a large skillet over medium heat and melt 1 Tbsp. of
the margarine. Add the chopped mushroom stems. Stir and saute stems
about one minute. Add spinach, oregano, chives and nutmeg. Cook
until stems are brown, spinach is limp and chives are dark green
and soft. Stir occasionally while cooking. This will take about
10 minutes. Add the other tablespoon of margarine and breadcrumbs
and cook another 3 minutes. Set aside to cool while you prepare
the remaining ingredients.
Preheat oven
to 375 degrees F. In a medium bowl whisk the eggs and milk together.
Add flour and whisk until well blended. Stir in the mozzarella,
feta, onion salt and pepper (if desired). (For entertaining, the
filling can be made to this point a day ahead. Refrigerate and store
egg mixture, spinach
mixture, and mushroom caps separately.) Stir the spinach/breadcrumb
mixture into the egg and cheese mixture. Arrange mushroom caps on
a large rimmed baking sheet. Scoop filling into the centers, filling
cavities. Bake at 375 degrees F. until mushrooms are tender and
filling is set, about 20 minutes. Let cool 3 minutes before serving.
NOTE:
Many people with IC who can't tolerate raw onions can tolerate cooked
ones. And many who can't tolerate cooked onions can tolerate small
amounts of cooked chives. Watch what kind of bread you use too if
your bladder is very sensitive to preservatives and dough conditioners.
French bread from the deli often has less of these substances. This
recipe is fairly high in oxalates due to the spinach and black pepper,
so approach it carefully if you need a low-oxalate diet for vulvodynia.
References:
1. Mushroom
Council, Dublin, California. January, 2001.
2. Roberta Duyff, M.S., R.D., C.F.C.S.; The American Dietetic Association's
Complete Food and Nutrition Guide; Chronimed Publishing; 1998.
The Interstitial Cystitis Network
http://www.ic-network.com
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Copyright © 2001
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