Mushrooms: Incredible Edible Fungus

Too many people turn their nose up at mushrooms. For some it's the fact that mushrooms are technically a fungus that scares them away. For others it's because they can get a little slimy and have a distinct earthy odour. Or maybe it's a holdover from when they were a kid and all veggies were the devil.

Whatever the reason, it's time to get mushrooms back on your menu. These forest-dwellers are not only cute as a button, they’re also a nutritious and delicious addition to your dinner plate.

Earthy Delights

Like most vegetables, mushrooms are low in calories and full of nutrients. Mushrooms are packed with heart-healthy potassium , which plays an important role in keeping your heart, nerves and muscles healthy. They're also a good source of B-vitamins , which support your metabolism and help release energy from food.

They're weight-friendly, too! One cup of chopped raw white mushrooms contains 16 calories, zero fat, 2.3 grams of protein, and 2.3 grams of carbohydrate.

An added bonus: Have you heard the buzz about us Albertans needing more vitamin D ? Well, mushrooms just might be the answer. When mushrooms are exposed to ultraviolet light they become a source of vitamin D – the only one in the produce aisle in fact. How's that for being one of a kind!

Fabulous Fungi

You might be thinking “with all those nutrients, how can there be mush-room for anything else?” They may be small, but these tasty toadstools offer some mighty health benefits.

1. Low on the glycemic index (GI), mushrooms don’t impact your blood-sugar levels as much as carbohydrate-rich foods like bread.
2. Mushrooms contain soluble fibre - which helps regulate blood sugars and lower cholesterol - and insoluble fibre, which is vital for a healthy digestive system.
3. Mushrooms are high in potassium and low in sodium , which helps to lower blood pressure and decrease the risk of developing heart disease.
4. Fresh mushrooms contain a powerful antioxidant called L-ergothioneine. Antioxidants help your body fight free radicals and protect you from a number of diseases.
5. Mushrooms help put a cap on weight gain with their high water, low calorie and fibre content, three key factors for feeling full with fewer calories.

Breakfast of Champignons

With a texture similar to meat, mushrooms are hearty, filling and versatile. There are more ways to make them than there are types of mushrooms - and that's a lot! Here are some ideas to sneak some mouth-watering morels into your meals.

• When making lasagna, loaves, burgers and spaghetti, either replace the meat with diced mushrooms or mix it 50/50 with ground beef.
• Chop up and add dried shiitakes to risotto dishes and soups.
• Add sliced cremini mushrooms to salads and stir-fries.
• Slice up button mushrooms for omelettes, breakfast scrambles or quiches.
• Grill portobello caps to wrap in fajitas, sandwiches or burgers.

Did you know the Prairies contribute 12% of all mushrooms produced in Canada, and that Canada is one of the largest exporters of mushrooms worldwide? Each day, mushrooms are harvested and delivered fresh to local stores for you to enjoy 365 days a year.