Market Fresh Finds: Mushroom season underway in Pacific Northwest

Fresh mushrooms are showing up at local farmers markets and tables throughout the Pacific Northwest as the season begins for harvesting wild mushrooms, but don’t forget the indoor farmed ones either. It’s a vegetable that you either love or hate, and these fungi rock my world!

Rich in antioxidants, raw mushrooms have only 15 calories in 1 cup and are a powerhouse of nutrition, high in antioxidants, Vitamin B’s, Vitamin C and Vitamin D, folate, fiber, selenium and protein. Portabellas are also high in potassium. Studies have shown they decrease inflammation, tumor growth rates and lower blood pressure. They are naturally low in sodium, fat, cholesterol and calories.

Mushrooms are not technically a vegetable, as they are fungi, not a plant. People have been eating mushrooms for thousands of years. In the U.S., Quakers began cultivating mushrooms in the 1890s. There are about 2,500 varieties grown worldwide and, in the U.S., mushrooms are available year-round. Most are grown in indoor farms, and the biggest ones are found in Chester County, Pa., where more than a million pounds of mushrooms are produced every day! If you’re looking for fresh wild mushrooms, the season in the Pacific Northwest usually runs from September to February.

Some of the common varieties that are found at our local markets are:

• White Buttons have a mild flavor. Saute, cook almost anyway, add to anything. The most common variety in the US, making up 90 percent of all mushrooms sold.

• Cremini, Baby Bellas or brown have a hearty, earthy flavor. Saute, broil, or cook almost anyway. Excellent to add to soups and stews.

• Portobello are the larger relative of the cremini, have brown or tan caps, measure up to 6 inches in diameter. Meat-like texture and flavor. Grill, broil or roast. Excellent stuffed or grilled as a burger.

• Chanterelle’s have a delicate texture with a nutty taste, don’t overcook. Popular for salads and appetizers.

• Morels are cone shaped, have an earthy, smoky or nutty flavor.

• Oysters have a soft texture, delicate flavor. Excellent fried, sauteed with onions, or served over pasta.

• Shiitakes have a dense texture and rich taste. Remove stems (save for soups or stock) before cooking. Stir-fry, add to pastas, soups and entrees.

When buying mushrooms at the market, chose ones that are firm, dry and unbruised. Avoid mushrooms that appear slimy or withered. Store whole, unwashed mushrooms in a paper bag in the main compartment of your refrigerator until ready to use. Don’t store next to foods with a strong odor.

To clean mushrooms before using, place them in a colander and rinse quickly or put them in a bowl of water and gently swish them around, both should only take a few seconds. Immediately place on a towel and gently pat dry. You can also use a mushroom brush or gently clean with a damp paper towel when using farmed mushrooms.

To cook simply cut off the ends of the mushrooms and prepare however you would like. Some of my favorite ways are to saute mushrooms, onions, bell peppers until lightly caramelized and serve on a sandwich or pasta. Portabellas are divine stuffed, baked or grilled. Add extra flavor by marinating it for five minutes per side in olive oil, balsamic vinegar, fresh chopped garlic, shallots, thyme, pepper and a dash of salt. Or add even more savory flavor by adding soy sauce and using rosemary in place of the thyme.

Mushrooms can also be canned, dehydrated or frozen. Always follow an approved, tested recipe when canning. My favorite recipe for canning mushrooms is Marinated Whole Mushrooms, go to link below to get it!

For additional mushroom recipes, serving suggestions and Pacific Northwest publications, check out Chef Scotty’s Market Fresh Recipes at https://extension.wsu.edu/clark/?p=8163.

The extension offers a program that provides help to SNAP consumers who receive fund assistance to purchase more fruits and vegetables at local farmers markets. Find out more at https://extension.wsu.edu/clark/healthwellness/market-fresh-tours.

Vicki Ivy is a Clark County WSU Extension Master Food Preserver. For additional recipes, food preservation and food safety information visit https://extension.wsu.edu/clark/?p=1134. Have questions? Call MFP Helpline: 564-397-5366.