Who says return of autumn, says recipes based on mushrooms. But this plant food is relatively fragile in cooking. How then can we prepare it to benefit from all its benefits? An expert answers us.
The mushroom, a food that has everything good
Mushrooms are very low in calories, contain a large quantity of water and nevertheless provide fiber, B vitamins, minerals such as selenium, potassium and copper, as well as specific antioxidants such as ergothioneine.
“These elements make it an interesting food for supporting immunity, protecting cells from oxidative stress and participating in the regulation of inflammation.“, reveals Julie Boët, dietitian-nutritionist.
But depending on the variety, the contributions differ slightly.
“The button mushroom, the most consumed, is a good source of selenium and potassium. Shiitake mushrooms stand out for their lentinan content, a compound studied for its effects on immunity. Thus, varying the types of mushrooms allows you to benefit from a wider range of benefits”, assures the expert.
However, beyond the variety, the way you cook them matters.
Mushrooms: which cooking method should be preferred?
Like most plants, mushrooms have their nutritional properties modified depending on the cooking method.
“Boiling them for a long time, for example, is not ideal: the water absorbs some of the water-soluble vitamins and minerals, reducing their nutritional richness.“, warns the dietician.
“On the other hand, rapid cooking over medium heat in a pan, with a little olive oil, not only preserves a good part of the micronutrients, but also improves the absorption of fat-soluble antioxidants thanks to the presence of fat.“
Sautéing them over high heat allows them to preserve their texture and concentrate the flavors, although some of the nutrients may be degraded.
“Cooking in the oven is another interesting option even if cooking in a pan is more recommended: several studies show that dry heat, such as roasting, preserves antioxidants less“, notes the expert. In detail,
“Mushrooms grilled or spent a few minutes in the oven maintain a good nutritional density and even gain in concentration of certain protective compounds”,
she specifies.
Finally, steam cooking, often perceived as the gentlest, is in reality less favorable for mushrooms than for other vegetables, “because it can reduce certain antioxidants and mushrooms do not tolerate humidity well when cooking”, concludes the expert.