Heart Cancer Information
Eat more mushrooms: these earthy edibles add flavor, promote weight loss, and even help prevent cancer and heart diseaseDaryn Eller THERE'S FUNGUS AMONG US. And that's a good thing. According to recent research, mushrooms may be champion disease fighters, helping to prevent cancer and heart disease. Plus, not only do they taste earthy and delicious, they can aid your weight-loss efforts if you eat more of them. Given that they come in so many shapes, colors, and sizes, not all mushrooms are created equal. Here's the scoop on the healthiest varieties, plus some delicious ways to work them into your diet.
'SHROOM SAFETY
Certain mushrooms, of course, can be poisonous, but what's less known is that they also may harbor high levels of metals, including lead and mercury. To reduce exposure to these toxins, only buy from a reputable source--someone who can offer proof the mushrooms underwent expert inspection. Most supermarkets and farmers market managers have already done the checking for you. When in doubt, ask the seller or administrator to provide safety information. And never eat mushrooms you've picked yourself.
eat your vitamins
FRESH AND DRIED mushrooms are rich in many of the nutrients your body needs to operate properly, "including a host of amino acids, vitamins, and minerals," says Mark Stengler, N.D., co-author of Prescription for Natural Cures, and author of the newsletter Bottom Line Natural Healing. Most mushrooms offer a healthy dose of B vitamins and selenium, an essential trace mineral with antioxidant properties. (Due to soil conditions, mushrooms grown in the Midwest tend to contain the most selenium.) Mushrooms are also a good source of iron, potassium, and fiber.
If they've been exposed to light, portobellos, shiitakes, maitakes (also known as hen-of-the-woods), and oyster mushrooms in particular, are rich in vitamin D, a nutrient linked to osteoporosis prevention and, increasingly, protection against colon cancer. "In fact, mushrooms are the best land-based source of vitamin D," says Paul Stamets, a mycologist who's testing various properties of mushrooms in conjunction with the National Institutes of Health, and author of Mycelium Running: How Mushrooms Can Help Save the World.
fight disease
MANY MUSHROOMS also contain compounds called polysaccharides that bolster the immune system, says Stengler. In some cases, the immune response is significant enough to suppress breast-tumor formation and end the proliferation of prostate-cancer cells, at least in animals. In several mice studies, scientists at the Beckman Research Institute of the City of Hope in Duarte, Calif., used extracts from white button mushrooms to inhibit tumor growth. Investigators in Japan have determined that maitakes and a medicinal mushroom called Agaricus blazei have anti-tumor properties. And other research has noted the anti-viral and anti-bacterial effects in several mushroom varieties.
There's more. In addition to immune system benefits, reishi mushrooms can reduce blood pressure, concluded a study at the Oral Roberts University School of Medicine in Tulsa, Okla. And the National Center for Complementary and Alternative Medicine is in the process of confirming the cholesterol-battling potential of oyster mushrooms, which have already been found to produce a natural form of Lovastatin, a drug that lowers cholesterol.
lose weight
SOME OF THE MOST recent fungus detective work is concentrating on weight loss. A study in the process of completion at the Johns Hopkins Bloomberg School of Public Health is considering if substituting mushrooms for meat will help subjects shed pounds. Meanwhile, preliminary results from a San Diego State University study found that people on a low-carbohydrate mushroom-based diet lose more weight and have healthier blood-lipid profiles than those on a typical low-carb diet.
enjoy the earthy flavor
PRACTITIONERS OF Traditional Chinese Medicine prescribe dried mushrooms for use in teas. If you prefer supplements, choose those made from organic mushrooms, which reduces potential exposure to lead and mercury contaminants (see "'Shroom Safety," page 37).
Of course, teas and supplements don't provide the smoky pleasure of a meal built around mushrooms. Plus, cooking them enhances their healing properties, and can significantly increase their dietary fiber. The recipes on these pages provide delicious ways to get more mushrooms in your diet (with less calories, fat, and cholesterol).
Mushroom and Gruyere Frittata
Serves 4
6 large egg whites
3 large whole eggs
2 tablespoons whole milk
1/4 teaspoon salt
1/4 teaspoon freshly ground
black pepper
nonstick vegetable oil
cooking spray
8 ounces button mushrooms,
trimmed and sliced
1/2 onion, chopped
1 zucchini, sliced crosswise
into rounds
2 ounces Gruyere cheese, cubed
3 tablespoons (1/2 ounce) grated
Parmesan cheese
1 teaspoon chopped
fresh thyme
1. Preheat the broiler. Whisk the egg whites, eggs,
milk, salt, and pepper in a medium bowl until
blended and frothy. Set aside.
2. Heat a 9 l/a-inch-diameter nonstick ovenproof
skillet over medium heat. Spray the skillet with
cooking spray. Add the mushrooms and onion
and saute until the juices evaporate, about 5
minutes. Add the zucchini and saute until the
zucchini is tender, about 5 minutes. Decrease the
heat to medium-low. Pour the egg mixture over
the mushroom mixture. Sprinkle on the cheeses
and thyme. Cover and cook until the frittata is almost
set but the top is still runny, about 5 minutes.
3. Place the skillet under the broiler and cook until
the frittata is set and golden brown on top, about
2 minutes. Let the frittata stand 2 minutes, then
loosen it from the skillet with a rubber spatula and
slide it onto a plate. Cut into 4 wedges and serve.
Per serving: 180 calories, 49% fat (10 g; 4.6 g
saturated), 11% carbohydrate (5 g), 40% protein
(18 g), 1 g fiber, 225 mg calcium, 392 mg sodium.
Fettuccine with Hearty Mushroom Ragu
It doesn't get any better than this. Assorted mushrooms (porcini, portobello, shiitake, oyster, and cremini) are simmered with Marsala wine and fresh rosemary for a hearty ragu that pairs perfectly with pasta.
Serves 6
2 cups canned reduced-sodium
vegetable broth
1/2 cup julienned sun-dried tomatoes
1/4 cup dried porcini mushrooms
3 portohello mushrooms, stemmed
nonstick olive oil cooking spray
8 ounces cremini mushrooms,
thickly sliced
8 ounces oyster mushrooms, halved
if large
8 ounces shiitake mushrooms, stemmed
and quartered
1 onion, chopped
6 large garlic cloves, chopped
1 1/2 teaspoons chopped fresh rosemary
salt and freshly ground black pepper
to taste
3/4 cup dry Marsala wine
6 ounces mascarpone cheese
1 pound dried fettuccine
1/4 cup freshly grated Parmesan cheese
1. Combine the broth, tomatoes, and porcini
mushrooms in a small saucepan. Cover and
bring to a simmer. Remove from heat and
let stand until the porcinis soften, about 15
minutes. Drain; reserve the soaking liquid.
Coarsely chop the porcini mushrooms and
tomatoes and set aside.
2. With a spoon, scrape off the dark gills
under the portobello mushroom caps and
discard; cut into 1-inch pieces and set aside.
3. Heat a large heavy frying pan over
medium-high heat. Spray the pan with cooking
spray. Add the portobello, cremini, oyster,
and shiitake mushrooms, then the onion,
garlic, and rosemary. Sprinkle with salt and
pepper, and saute until the juices evaporate
and the mushrooms begin to brown, about
10 minutes. Add the porcini mushrooms and
tomatoes. Decrease the heat to medium-low.
Add the Marsala and reserved soaking liquid.
Cover and simmer until the sauce is reduced
by almost half and the mushrooms are tender,
stirring occasionally, about 15 minutes.
Remove from heat. Stir in the mascarpone
cheese. Season with salt and pepper.
4. Meanwhile, cook the pasta in a large pot
of boiling salted water until just tender but
firm to the bite, stirring occasionally, about
8 minutes. Drain, reserving 1 cup of the
cooking liquid. Add the pasta to the sauce
and toss until the sauce thickens and coats
the pasta, about 2 minutes, adding the
reserved cooking liquid to thin the sauce if
necessary. Season again with salt and pepper.
Transfer the pasta to a bowl. Top with
the Parmesan cheese and serve.
Per serving: 565 calories, 26% fat (17 g;
8.1 g saturated), 55% carbohydrate (81 g),
19% protein (21 g), 7 g fiber, 110 mg calcium,
299 mg sodium.
{additional recipe on page 42}
Mushroom-Bacon Burger with Smoky Barbecue Sauce
A juicy grilled portobello mushroom stands in for a beef patty and lightens up this otherwise traditional barbecue bacon burger. To keep it meatless, you can substitute vegetarian bacon or smoked cheddar cheese for the bacon slices.
Serves 6
Barbecue Sauce
1/2 cup apple cider vinegar
1/3 cup water
1/2 onion, coarsely chopped
1 dried New Mexico chili pod, stemmed
3 smoked sun-dried tomato halves
2 tablespoons pure maple syrup
2 tablespoons tomato paste
2 teaspoons mild-flavored (light)
molasses
2 garlic cloves
salt and freshly ground black pepper
to taste
Burgers
3 tablespoons reduced-sodium soy sauce
2 tablespoons olive oil
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
6 large portobello mushrooms (each at
least 5 inches in diameter), stemmed
salt and freshly ground black pepper
to taste
6 bacon slices
6 ciabatta sandwich rolls or kaiser hamburger
buns (each about 4 inches in
diameter), split
6 teaspoons low-fat mayonnaise
6 teaspoons prepared yellow mustard
1 large red onion, thinly sliced
6 romaine lettuce leaves
2 tomatoes, thinly sliced
1. Combine all the barbecue sauce ingredients
except the salt and pepper in a small
heavy saucepan. Cover the pan and bring to
a boil over high heat. Decrease the heat to
medium-low and simmer, covered, until
the chili and tomatoes are tender, about 20
minutes. Cool slightly, then transfer the mixture
to a blender and puree until smooth.
Season with salt and pepper. (The sauce can
be made 3 days ahead; cover and chill.)
2. Whisk the soy sauce, oil, onion powder,
and garlic powder in a small bowl to blend.
Brush the marinade over the mushrooms.
Arrange the mushrooms, gills side up, on
a large rimmed baking sheet, and drizzle
any remaining marinade over the gills.
Add the salt and pepper. Marinate at least
10 minutes, or cover and refrigerate up to
8 hours.
3. Meanwhile, cook the bacon in a large
heavy frying pan over medium heat until
crisp and brown, about 8 minutes. Using
tongs, transfer the bacon to a paper towel-lined
plate to drain any excess oil.
4. Prepare a charcoal or gas grill for medium
heat or preheat a ridged grill pan over
medium heat. Grill the mushrooms, gills
side up, until grill marks appear, about 4
minutes. Turn the mushrooms over and
brush the tops with some of the barbecue
sauce. Continue grilling until the mushrooms
are tender, about 4 minutes longer.
Grill the ciabatta rolls, cut side down, until
toasted, about 2 minutes.
5. Spread the mayonnaise, mustard, and
remaining barbecue sauce over the cut sides
of the warm rolls. Place 1 warm grilled mushroom
on the bottom half of each roll. Top
with the bacon and red onion, then the lettuce
and tomatoes. Cover with the roll tops
and serve.
Per serving: 350 calories, 30% fat (12 g;
2.1 g saturated), 57% carbohydrate (51 g),
13% protein (12 g), 4 g fiber, 96 mg calcium,
1,096 mg sodium.
FOOD LOVER'S MUSHROOM GUIDE
SHIITAKE This popular variety has a meaty texture and taste. Its
Bioactive ingredient, lentinan, has immune-boosting and
anti-tumor activity. Shiitakes may also help lower
cholesterol and blood pressure.
MAITAKE Rich and woodsy-tasting, the ruffle-edged maitake has
numerous health benefits and shows tremendous promise as
an anti-cancer food. (See "The Breast Health Handbook,"
page 56.)
OYSTER This fan-shaped fungus is tender, with a slightly peppery,
robust flavor. It has some of the same properties as an
anti-cholesterol drug.
ENOKI Ivory-colored and sprout-like, the enoki (aka the velvet
shank) has a mild, sweet flavor. It contains
cholesterol-lowering and tumor-fighting compounds.
BUTTON, These mushrooms are all variations of Agaricus bisporus,
CREMINI, though the cremini and portobello tend to have a stronger,
PORTOBELLO earthier flavor than the button. All have anti-cancer
properties and may boost the immune system. A mature
portobello has the highest levels of beta-glucan, a
dietary fiber with cardiovascular benefits.
FUNGAL DEFENSE?
Mushrooms may one day be used to fight bioterrorism. In NIH lab tests, extracts of a mushroom found in the old-growth forests of the Pacific Northwest have shown promise in countering smallpox.
Recipes by ROCHELLE PALERMO TORRES
Photography by JULIE TOY
COPYRIGHT 2005 Weider Publications
COPYRIGHT 2005 Gale Group
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