Go for 2amp;5 Logo: Vegie man
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Go for 2 Fruit & 5 Veg Logo
Fruit
Vegie
Casseroles, soups, stir-fries, grills, barbecues, vegetable side dishes, risotto, pasta and stuffings.
Button: white to pale tan colour and mild, earthy flavourFlat: large mushroom with brown ‘gills’ fully open. Intense flavourPortabello: large size with rich flavour and meaty textureSwiss Browns: same as button mushrooms but a more intense flavourOyster: shaped like an oyster shell and is pearly-white to beige. Very delicate flavourEnoki: clumps of long, spaghetti like stems topped with tiny, snowy white caps with crunchy texture and mild fruity tasteShitake: intense flavoured Chinese mushroom. Remove stalk.
Look for freshness, firmness and colour. Withered mushrooms are a sign of age.
Storage
In a brown paper bag in refrigerator crisper (plastic makes mushrooms ‘sweat’).
Wipe mushrooms with damp cloth. If clean and undamaged they do not require peeling. Stems may be used in stock, soups and for flavouring.
Serving suggestion
Choose large flats, brush with oil and grill or barbecue for 2–3 minutes on each side until cooked. Top with chopped tomato, spring onion and black olives and lightly sprinkle with grated Parmesan or Romano cheese. Grill until cheese browns and serve at once.
Slice button mushrooms in half and pan-fry until golden brown. Place in a bowl and pour over Asian-style dressing. Cover and leave in refrigerator for 2 hours and serve as salad topped with chopped herbs and freshly ground black pepper.
Mushrooms
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Low fat |
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Low sugar |
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Very low salt |
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Contain riboflavin |
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Good source of niacin |
One cup of mushrooms provide one serve of vegetables.
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NUTRITION INFORMATION
Serving size: 1 cup, 74g
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| Quantity per serving | Quantity per 100g | |
| Energy | 76.2 kJ | 103.0 kJ |
| Protein |
2.4 g |
3.3 g |
| Fat -saturated |
0.2 g 0.0 g |
0.3 g 0.0 g |
| Carbohydrate -sugars |
0.2 g 0.2 g |
0.3 g 0.3 g |
| Fibre | 1.1 g | 1.5 g |
| Sodium | 5.9 mg | 8.0 mg |
| Riboflavin | 0.3 mg (23% RDI) | 0.4 mg |
| Niacin | 2.7 mg (17% RDI) | 3.7 mg |
*Recommended Dietary Intake
Mushroom, raw, 1 cup (sliced) 74g.