Marvelous Mushrooms

Most kids likely aren’t asking for seconds when it comes to mushrooms. It could be because it is often an overlooked vegetable (classified as a fungi) that isn’t offered to children very frequently.

Mushrooms come in all shapes and sizes with a wide variety of tastes as well. If you try one type of mushroom and it isn’t well received, try a different variety next time!

Give Foraging a Try

Mushrooming or hunting for mushrooms can be a fun outdoor activity for the whole family. If you decide to try foraging, make sure you have a good guide and expert present to inspect your beginner finds. Depending on the location and season there can be many varieties to discover. Just make sure they’re safe to eat!

The following types of mushrooms are easy to find and not easy to confuse with others that could cause ill effects: chanterelle, oyster, chicken of the woods, hen of the woods, king bolete, and lion’s mane.

Purchase Different Varieties

If foraging isn’t your thing, you can still find quite a few great varieties of mushrooms at your local grocery store or farmers’ market. My personal favorite is the Portabella because of its rich and hearty flavor. They are versatile and have large caps that can be grilled, stuffed, or sliced. Other common mushroom types include oyster (mild and sweet), shiitake (delicate and earthy), and button (mild and savory). When selecting mushrooms, look for the following characteristics:

• No brown spots or discoloration
• Dry mushrooms that feel firm
• A mild, earthy smell
• Vent holes in the packaging

Mushrooms not only taste great but are great for you too. They are packed with immune-fighting nutrients like selenium (an antioxidant) and B vitamins. They also provide a healthy dose of vitamin D and are the only vegetables in the produce aisle that do so. Vitamin D supports the development of strong bones by helping your body absorb calcium.

Try one of our Grow Fit® Veggie-Forward recipes below to give mushrooms a try!

Portabella Mushroom Bacon (Serves 2)

Ingredients:
1 Tbsp. olive oil
1 large portabella mushroom
¼ cup maple syrup
2 tsp. liquid smoke
Pepper, to taste

Directions:

1. For young assistants: In a shallow bowl or pie plate, combine liquid smoke, maple syrup, and pepper.
2. Cut the mushroom into thin strips, no more than ¼-inch thick. Marinate both sides in the liquid mixture for at least 15 minutes each.
3. Heat the oil in a medium skillet and cook the mushrooms for 5 to 7 minutes. Flip and cook for an additional 5 minutes. (They should be browned with crispy edges.)

Portabella Mushroom Pizzas (Serves 6 adults)

Ingredients:
6 portabella mushrooms
2 Tbsp. olive or avocado oil
2 tsp. minced garlic
6 tsp. Italian herb seasoning
¾ cup pizza sauce (low sodium)
1 ½ cups low-fat mozzarella cheese, shredded
6 cherry tomatoes, halved
18 baby spinach leaves

Directions:

1. Preheat oven to broil setting on high.   
2. For young assistants: Wash mushrooms, remove stem, and pat dry with a paper towel.
3. For young assistants: Combine oil, garlic, and 4 tsp. of the Italian seasoning in a small bowl. Brush the bottoms of each mushroom with the oil mixture and place oil-side down on a greased baking sheet.
4. For young assistants: Fill each mushroom with 2 Tbsp. of pizza sauce, ¼ cup mozzarella, 2 cherry tomato halves, and 3 baby spinach leaves.
5. Broil until cheese has melted (approximately 8 minutes or until cheese is golden brown). Remove from oven.
6. For young assistants: Sprinkle with remaining Italian herb seasoning before serving.

Creamy Mushroom Sauce (Serves 4 adults)

Ingredients:
1 Tbsp. olive or avocado oil
2 Tbsp. butter
8 oz. baby portabella mushrooms, sliced
½ medium onion, diced
4 cloves garlic, minced
½ tsp. Dijon mustard
¼ tsp. Italian seasoning
½ tsp. lemon juice
¼ cup vegetable broth or white wine
¾ cup whole milk or half-and-half
Pepper, to taste

Directions:

1. Add the oil and butter to a skillet over medium-high heat. Once melted, add the mushrooms and onion. Sauté until the mushrooms have released their water and it cooks off (approximately 10 to 12 minutes).
2. Reduce heat to medium. Add garlic, mustard, Italian seasoning, and lemon juice. Cook for 30 seconds.
3. Stir in the broth or wine and let bubble for 30 seconds to 1 minute.
4. Pour in the milk and cook for another 3 to 5 minutes or until the sauce has thickened to your liking.
5. For young assistants: Season with pepper to taste.

Serving Suggestions:

• Serve with baked chicken breasts or pan-seared pork chops for a lean dinner choice.
• Serve over whole-grain pasta or egg noodles.
• Serve over mashed potatoes.