Wearing “cap” and “ring”, mushrooms enter the world of cooking under the category of vegetables, but they are in fact fungi that grow from the ground, in woods and farmlands or in greenhouses providing them with the necessary humidity and nutrients. They can be prepared in many ways – sautéed, grilled or roasted, steamed, or dehydrated – being consumed in soups, entrées, salads, pasta, risotto, and pizzas, for instance, giving a particular taste to dishes with no need to add salt or fat. In nutritional terms, they have no flaws: Highly rich in water (80-90% of their composition), low sodium content and low in calories; Have no cholesterol or other fat, being rich in vitamins B and D; High protein value (3 g protein in 100 g fresh white mushroom, for instance), making them an excellent option for vegetarians; Contain considerable amounts of antioxidants and potassium (a mineral of significant importance in the regulation of blood pressure). Also note that: Mushrooms are known to man since ancient times, for they were easy to collect. For that same reason, in Ancient Egypt and Ancient Rome, they were seen as a godsend food, idea that was reinforced by the medicinal and hallucinogenic properties of some species. In western Europe, the “champignon de Paris” (white mushroom) was the favourite of king Louis XVI of France, which nurtured its cultivation. The main species marketed in Portugal are the white mushroom, the shiitake (black mushroom from Japan), the brown mushroom, and wild mushrooms. The regions in Portugal producing the most mushrooms are Trás-os-Montes, Beira Litoral and Ribatejo. “Sancha” (a mushroom with a large orangey cap), “tortulho” or “tartulho” (a mushroom with a tall stem and cream-coloured cap) and “míscaro” (yellowish mushroom) are a few wild species much appreciated in those regions. The picking season is Autumn (November) and the food festivals around this delicacy are a good opportunity to try it in all safety. Caution: Do not pick mushrooms in the countryside. There are multiple species and mostly are highly toxic, even causing death. Only connoisseurs are qualified to pick them. Only buy mushrooms in trusted commercial establishments, properly packaged, with identified origin. When choosing mushrooms, make sure they are firm, not wet to the touch and not showing mould. If they are not to be consumed immediately, you can store them in a paper bag in the fridge for about five days. In this case, only remove dirt and wash, when you are about to cook them. Sources: National Program for the Promotion of Healthy Eating Healthline: “ Are mushrooms good for you? ” Now learn the suggestions of our nutritionists Ana Carolina Soares , Alexandra Lima , Maria Inês Cardoso , Sara Moço and Simone Fernandes . Meet the nutrition clinical team from Hospital da Luz network.
