Like many people, you may think mushrooms are vegetables. However, mushrooms are actually a fungus, a living organism without roots, leaves, or seeds. In the past, mushrooms were thought to have special powers. The ancient Egyptians claimed they provided immortality, while the folklore in Russia, China, and Mexico implied mushrooms provided superhuman strength. Today, mushrooms are known more for their nutritional powers than their spiritual significance.

Historically, nutritional research has been centered around shiitake, maitake, and reishi mushrooms. These three specialty mushrooms have been said to have anti-cancer properties. Recently, however, science has uncovered the health benefits, including cancer protection, of the common button mushrooms, which are white, crimini, and portobello. These are excellent sources of the antioxidant selenium, along with riboflavin, copper, niacin, potassium, and phosphorus. Also, they are good sources of copper, iron, and B vitamins. White mushrooms are the only non-animal source of vitamin D, while crimini mushrooms are a very good source of zinc, a mineral also mostly found in animal-sources.

Zinc is known to improve immune function, aid in wound healing, and help stabilize blood sugar levels. A Harvard study on women’s zinc consumption and type 2 diabetes showed that those with the highest average intakes of zinc were 10% less likely to develop diabetes.

It’s simple to add mushrooms to your favorite recipes. Slice and add them to omelets, stir-fries, and soups. Or, use portobello mushrooms in sandwiches and burgers in the place of beef or chicken.

When buying mushrooms, make sure they are firm and free of wrinkled or slimy spots. Store them in the refrigerator in a loosely closed paper bag or wrapped in a moist cloth.

Wild & Brown Rice with Exotic Mushrooms

1 2⁄3 cups packaged unseasoned brown and wild rice blend 6 cups water 1⁄2 ounce dried porcini or morel mushrooms* 3⁄4 cup boiling water 2 tablespoons margarine 8 ounces white button mushrooms, sliced 2 cloves garlic, minced 2 tablespoons chopped fresh thyme 1 teaspoon salt 1⁄4 teaspoon black pepper 1⁄2 cup sliced green onions *Porcinis and morels are dried specialty mushrooms. They can be stored longer than fresh mushrooms and can be used in place of fresh mushrooms in most recipes.

1. Bring rice and water to a boil over high heat in a large saucepan. Cover; simmer over low heat until rice is tender. Drain and set aside.
2. Meanwhile, combine porcini mushrooms and boiling water in small bowl; let stand 30 minutes or until mushrooms are tender. Drain mushrooms, reserving liquid. Chop mushrooms; set aside.
3. Melt margarine in large, deep skillet over medium heat. Add crimini mushrooms and garlic; cook and stir 5 minutes. Sprinkle thyme, salt and pepper over mushrooms; cook and stir 1 minute or until mushrooms are tender.
4. Stir rice, porcini mushrooms and reserved mushroom liquid into skillet; cook and stir over medium-low heat 5 minutes or until hot. Stir in green onions.
Makes 8 servings

Nutritions per Serving:
Calories 175, Total Fat 4g,
Saturated Fat 1g, Protein 5g,
Carbohydrate 30g, Cholesterol <1mg, Dietary Fiber 2g, Sodium 304mg

Dietary Exchanges:
2 Starch, 1 Fat