Cap off a feast with fresh mushrooms

Mushrooms are sometimes overlooked as a healthy choice when it comes to picking ingredients for the dining table. They can be oddly shaped and typically grow on dead or rotting wood and compost. They are, after all, a type of fungus.

But edible mushrooms can complement almost any dish and can be incorporated in any meal of the day, from a fresh omelet in the morning to a crisp afternoon salad, or grilled up and served as a burger alternative at an evening cookout. And, thanks to exposure at local farmers’ markets, mushrooms are making their way from the area’s farms to its kitchens – proving themselves to be one of the most versatile vegetables out there.

Their texture and ability to retain flavor make mushrooms a good pairing with almost anything, and they can serve as a complement or an alternative to meats.

“Take a dish like spaghetti,” said Mark Brown of Davidson Exotic Mushrooms. “You can substitute some crimini mushrooms in the sauce, and you think you’re eating meatballs.”

Crimini are the elder siblings of the common white or “button” mushroom. Having darkened but not yet opened their caps, crimini have a richer, earthier flavor, akin to that of their even larger sibling, the portabellas (also called Portobello). Portabellas are traditionally larger and fully open, suggesting that humidity has evaporated from the mushroom. The reduced humidity concentrates and enriches the portabella’s flavor, giving it a dense, meaty texture.

Shiitake mushrooms are a frequent choice among gourmet cultivated mushrooms. They possess essential amino acids and are often farmed for their medicinal benefits. Oyster mushrooms, meanwhile, develop a light, delicate flavor when cooked and go well with meat dishes.

Mark and Donna Brown, representatives of Davidson Exotic Mushrooms of Kennet Square, Pa., have featured the products in a wide range of farmers’ markets, spanning several states, and have joined the Fenwick Island and Bethany Beach farmers markets this season. The growing popularity of the vegetable stems from the many ways it can be prepared.

“You can put steak sauce on them or sprinkle Montreal seasoning, and you think you’re eating a steak,” said Donna Brown, who has been working with farmers’ markets for 11 years.

Portabellas can marinade overnight and cook on the grill the next day for a succulent, mouth-watering treat.

“You can also sauté them,” she added. “Just drizzle a little bit of extra virgin olive oil with some parmesan cheese and bake them in the oven.”

Mushrooms are a great alternative for people watching what they eat.

“Using mushrooms in your cooking is a great way for people to watch the calories they take in,” said Donna Brown.

According to a recent article in organicauthority.com, mushrooms contain cancer-fighting substances and ergothioneine, an antioxidant that contributes to immune support and protection of the eyes, skin, liver, kidneys and bone marrow.

Another article notes that a study in which participants indulged in meals in which mushrooms were substituted for ground beef – lasagna and chili – results in terms of enjoyment and hunger satisfaction were the same. Furthermore, those who had the mushroom dishes consumed only half the calories of those who at the same dishes with ground beef.

And mushrooms and other vegetables can work their way into soups, stews and casseroles for a healthier alternative to a variety of traditional meals.

While mushrooms can’t really supply the same amount of protein found in meats, they offer a similar texture and have a higher concentration of other vitamins and nutrients than meats and even many other vegetables.

According to the United States Department of Agriculture (USDA) National Nutrient Database for Standard Reference, five crimini mushrooms, one medium portabella cap or five white mushrooms can serve as good or excellent source of nutrients such as copper, potassium, selenium, riboflavin and Vitamin D. It is recommended, however, that dried beans, nuts, poultry or seafood be added to a meal in which mushrooms replace meats, as protein, iron, zinc and Vitamin B12 are scarce in mushrooms.

“There’s so much you can do,” Mark Brown added of the potential of the fabulous fungi. “You are only limited by your imagination. You can grab a roll from one of the local bakers at these markets, slap a grilled portabella on there, a slice of tomato, and have a delicious burger right there. Markets are a lot of fun. You meet good people, make some dollars and enjoy some great, fresh produce.”

Due to the popularity of farming mushrooms, they are available year-round, and go well with foods of any season.

Davidson Exotic Mushrooms are available at both the Bethany Beach Farmers Market, every Sunday from 8 a.m. until noon, and the Fenwick Island Farmers Market, on Mondays and Fridays for 8 a.m. until noon, now through Labor Day. Stop by the markets for fresh mushrooms and produce, as well as exclusive recipes for grilled, marinated portabellas and mushroom-tomato soup.

For more information, contact Davidson Exotic Mushrooms at (302) 344-6730.