Learning from Daily Life Issues

Mushrooms – the ‘Steak’ of the Vegetarian World

Mushrooms are a common ingredient for cooking all over the world. They are neither a vegetable nor a fruit, but a type of fungus.

Why are mushrooms so popular in cooking?Mushrooms carry a special flavour (also referred to ‘umami’), which when being cooked, can enhance the taste of the other food ingredients.

Nutrients in mushrooms are heat-stable that they are not easily destroyed upon cooking. Common ways to cook

mushrooms include stir-frying, shallow-frying, braising and boiling.

What are the nutritional values of mushrooms?Although mushrooms do not contain any plant nutrients, they have a great deal of nutritional value which benefits our health:

• Mushrooms have richer proteins than many vegetables. They are given the title of ‘The steak of the vegetarian world’ as they can provide enough dietary proteins for vegetarians.

• Compared to meat, mushrooms have much less fat, with nearly no cholesterol. • Mushrooms contain large amount of dietary fibre which can enhance satiety. It is

good to include them in the menus of people who are on diet.

Learning objectives:

1. To understand the nutritional values of mushrooms2. To learn how to choose, store and clean mushrooms

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1. What are mushrooms? Do they contain plant proteins? Why?

Mushrooms are a type of fungus and they do not contain plant proteins as they are not plants.

2. What are the reasons for mushrooms to be a common cooking ingredient?

It is because they provide ‘umami’ which enhances the taste of other food ingredients when being cooked, also their

nutrients are thermal stable so they are not easily destroyed upon cooking.

3. Why is mushroom called the ‘steak’ of the vegetarian world?

It is because mushrooms can provide enough dietary proteins for vegetarians.

Think about

How to shop for, store and clean mushrooms?

Shop for mushrooms • Look for mushrooms with whole, intact caps, slightly damp but not moist nor slimy.

Fresh mushrooms are always with a strong, sweet and earthy scent. • Always pick mushrooms with large caps and short stems since the stems are often

discarded. • Avoid mushrooms with discoloration or dry patches. Don’t buy mushrooms with sour

smell.

The DOs and DON’Ts of keeping mushrooms fresh • DON’T wrap mushrooms in a paper bag. It turns the fungi spongy and wrinkly.

• DON’T cover mushrooms with a damp paper towel. It also speeds up their deterioration.

• DO store loose mushrooms in a partially open zipper-lock bag to maximise air circulation.

Clean mushrooms • Rinse mushrooms before slicing them. • Do not wash mushrooms until you are ready to cook them. • For mushroom that will be served raw, simply brush them with a dry toothbrush.

Notes for photos: Commercially cultivated edible mushroom species. Clockwise from right: enokitake mushroom, King oyster mushroom, straw mushroom, wood ear, white mushroom, portabello mushroom, shiitake mushroom and shimeji mushroom.

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