Australians love mushrooms – 55 percent of households buy mushies at least once a week and 38 percent of shoppers always have them on their shopping list.
Most of Australia’s mushrooms are grown in Queensland, New South Wales and Tasmania in specially designed buildings where the temperature, humidity and ventilation is controlled. There are lots of varieties to choose from, ranging from the ever-popular button mushrooms to large, meaty Portobello mushrooms and delicate enoki. Look in your local supermarket or speciality shop and you may see:
Cup, button and Swiss brown – great for adding flavour to sauces and stews.
Chestnut – with a nutty flavour, these are firm in texture and hold their shape well.
Portobello – large and meaty flavoured, these are great for grilling, barbecuing or baking.
Enoki and Shimeji – enjoy these Asian delicacies raw or lightly cooked in soups and stir-fries; they may be imported from China.
Shiitake – firm and meaty flavoured, these are used widely in Chinese and Japanese dishes.
Oyster – available in pink, grey and yellow varieties, these are best eaten raw or lightly cooked as their delicate flavour is lost with cooking.
Nutrition notes
Low in calories (100g provides around 25 cals), mushrooms provide B-group vitamins, especially riboflavin (B2), niacin (B3), folate, pantothenic acid and biotin. Mushrooms are also one of the few natural sources of vitamin D, which is essential for healthy bones and teeth.
Buying
Look for firm, blemish-free mushrooms that are dry to the touch; older mushrooms tend to shrivel and have a grey tinge. Some varieties (like morels and shiitakes) are not always easy to find fresh, but you can buy imported dried mushrooms all year round from delicatessens and from Asian grocers. Drying concentrates the flavour of the mushrooms so you can use less in recipes.
Storing
If you buy loose mushrooms, keep them in a paper bag or on kitchen paper in the fridge; pre-packaged mushrooms can be left as they are before you eat them. Mushrooms will keep for around three days.
Preparing
Remove any dirt or grit with a clean cloth then trim away the base of the stem if it is tough and chewy. Generally speaking, the more delicate the mushroom, the less cooking times it requires. Try not to stir your mushrooms too much as you cook them or they will release their juices and become soggy and/or lose their shape and flavour.
Enjoying
- Marinade mushrooms with garlic, balsamic vinegar and a little olive oil. Roast until just tender and sprinkle with chopped, fresh parsley.
- Combine roughly chopped flat mushrooms with kecap manis, a little peanut oil, sliced lemon grass and coriander leaves. Toss onto a hot barbecue plate and cook until tender.
- Add sliced mushrooms to omelettes or to toasted sandwiches, meat and vegetable sauces and pies.
- Replace some of the meat in mince recipes with chopped mushrooms.
- Brush large Portobello mushrooms with a little olive oil, crumble over a little low-fat fetta and finish with a large slice of tomato. Grill until bubbling.