Mushroom Magic

A study of 2000 Chinese women found that daily consumption of mushrooms (more than 10 grams) reduced the risk of breast cancer by 64%. Mushrooms are loaded with conjugated linoleic acid, a compound that helps protect against the too-high levels of estrogen linked to some breast cancers. They also provide potassium, selenium, riboflavin, thiamine, folate, Vitamin B6, and zinc.

In a recent article, Dr. Oz proposed a few mushroom makeovers that could slash calories and saturated fat. Simply replacing some of the ground beef in such dishes as lasagna and chili can result in 420 fewer calories, and the mushroom makeovers taste just as good as the all-beef versions.

A few tips...

• When buying mushrooms, look for firm buttons with no bruises.
  

• Flavour develops as the mushrooms grow, so the largest of any variety have the most flavour.

• Do not store mushrooms in cling wrap or plastic. Place them in paper bags and store in the vegetable crisper of the refrigerator.

• Five days should be the maximum storage time in the refrigerator.

• Rinse mushrooms just before using them, but do not peel them or remove the stalks. the nutrition of mushrooms is just under the skin and will be lost by peeling. Just slice, quarter, or chop with the skins intact.
  

• Cook mushrooms quickly. If using them in a slow dish such as a casserole, add the mushrooms for the last 20 minutes.