Mushrooms are a superfood that is low in calories, sodium and fat yet rich in selenium, vitamin D, antioxidants and fibre – and could potentially lower your risk of cancer, as some studies have found.
However, many of us are making nine critical errors in the kitchen that is ruining the health benefits of our mushroom meals according to one expert.
Elliot Webb, the founder of Urban Farm-It and author of Growing Mushrooms at Home, has shared his keen insights on how to truly make the most of your mushrooms, covering everything from storage through cooking.
Starting off with some general advice, he revealed a way to store your mushrooms for longer without worrying about it getting slimy: “Mushrooms should be stored in a paper bag in the fridge rather than in plastic packaging. This allows air circulation, preventing them from becoming slimy.”
Once you do get your mushrooms out of the fridge, if you’re washing them in any type of water, you’re making a major mistake.
The expert explained: “Mushrooms are highly absorbent and take on too much moisture when washed under running water. Instead, lightly brush off any dirt with a dry cloth or a soft brush to maintain their texture.”
Some people opt to peel their mushrooms before cooking. However, Elliot advises against it, noting that a significant amount of the mushroom’s flavour is in the skin and stem, so if you do away with either, you could dramatically change the taste of your dish.
For stems specifically the expert recommended: “They can be finely chopped and used in sauces, stocks, or stuffing mixes rather than being thrown away.”
When your mushrooms end up in the pan, having them on a low heat could also be a mistake as Elliot advised: “Mushrooms should be cooked over a medium to high heat to encourage caramelisation. If they are cooked too slowly, they will release water and steam instead of developing deep flavour.”
One thing few people may know about mushrooms is they need space when cooking: “For the best texture, mushrooms need room to breathe in the pan. If they’re packed too closely together, they will release moisture and stew rather than caramelise.”
Finally, the expert urged people not to overlook the broader benefits of mushrooms: “Mushrooms are an excellent source of plant-based protein and umami flavour. Mushrooms require very little water and land to grow, making them one of the most eco-friendly food options. Using every part of the mushroom reduces food waste and maximises their potential.”
The expert also urged people to make more use of mushrooms’ versatility: “Mushrooms work beautifully in everything from breakfast dishes to hearty stews, stir-fries, and even pizzas. Experimenting with different types of mushrooms can open up new culinary possibilities.”