April 2025 Wondering About Mushrooms? We've Foraged All the Details for You!
By Josh Geisser
Origin, historical relevance, cultural importance
According to dental records and fossilized remains, humans have been consuming mushrooms for millions of years. However, cultivation and farming of mushrooms didn’t start until approximately 600 CE and records indicate that China was the first country to start growing them for mass consumption. Mushrooms were often seen as food for the gods, especially in Ancient Greek and Roman cultures, and were even reserved for Pharaoh’s in Egypt. Mushrooms were also utilized in medicine to treat infections and other healing practices.
In recent history, France became a center for mushroom cultivation, with underground caves providing the ideal conditions for growing varieties such as Button, Cremini, and Portobello. In the early 20th century, European immigrants helped popularize mushrooms in the United States. With them, they brought influence from French cuisine and the Asian and European practice of mushroom picking. Currently, China is the largest producer of mushrooms in the world with an annual production of 5 million tons. The United States follows China as a major producer of mushrooms, with Pennsylvania producing 65% of US mushrooms.
While mushrooms are commonly categorized as a vegetable, they are a separate classification from plants entirely and are part of the fungi kingdom. Mushrooms are considered a fruit of a much larger organism called mycelium. This complex network of fibers is often found underground and can lay dormant for many years. There are over 14,000 variations of mushrooms worldwide and potentially more undiscovered. Around 300 of these variations are considered edible and around 30 of them have been domesticated. The mushrooms that we consume are comprised of 3 parts: The stipe or stem which is at the base of the mushroom, the pileus or cap, and the gills, also known as the lamellae.
When Are Mushrooms in Season?
Mushrooms are in season from spring to fall, although the exact timing depends on the species. In Colorado, Porcini mushrooms are prevalent during the late summer months, Chanterelle mushrooms are most prevalent in the fall months, and Morel mushrooms in the spring. Mushrooms grow best in cold, damp environments due to mushroom’s ability to absorb water like a sponge and thrive in areas rich in plant debris such as forests and meadows. In Colorado, mushrooms can be found in forest clearings providing both sunlight and shade. Typically, conifer forests comprised of spruce and fir trees are ideal habitats for mushrooms here in Colorado. Because of this, Colorado is home to many species of mushrooms that can be picked year-round. Although, due to advancements in agriculture and farming practices, you can find a wide variety of mushrooms at most supermarkets throughout the year.
How to Choose Mushrooms
With so many different types of mushrooms, it can be hard to know what and how to pick for the best quality. Here are a couple of general guidelines to consider:
Color: Color can vary depending on what kind of mushroom you are buying or picking. Check that the mushroom cap and stem color closely match the expected usual color of that type of mushroom. Lots of blemishes or bruising may signify that the mushroom is not ideal for use.
Firmness: A firm mushroom indicates that the mushroom is ripe and safe to consume whereas a mushroom that is squishier is more likely to have gone bad or spoiled. Firmness will depend on mushroom variety so confirm what level of firmness is expected.
Size: This is very dependent on the kind of mushroom you buy, and most should be around the same size compared to the other mushrooms in the bunch. White button mushrooms, for example, are quite small, usually no more than 7 cm. in diameter; portobello mushrooms can be closer to the size of your palm. Looking for uniformity among the mushrooms is best.
What Are the Different Types of Mushrooms?
There are many kinds of mushrooms, both farmed and wild! Here are the most common that you may find in your local grocery store:
Button (white) mushrooms: These are widely available, and typically white or light brown in color. They are dome-shaped and have more of an earthy tone to them. These mushrooms are commonly used on pizza and offer a delicate, more subtle earthy flavor.
Chanterelle (girolle) mushrooms: These mushrooms are common to French cuisine and are more vase shaped. They are bright yellow or orange and provide a more delicate and nuttier flavor.
Cremini (Italian brown) mushrooms: Cremini mushrooms have darker caps and range in color from tan to a darker brown. They are sometimes referred to as “Baby Bella” mushrooms as they are considered the younger and smaller version of the Portobello. They are often found in pasta sauces or lasagna giving the dish an earthy and meatier flavor.
Oyster mushrooms: The cap of these mushrooms resembles that of a fan, and they can range in color from soft grey to brown. These mushrooms have a seafood-like flavor which is where their namesake comes from and can be a great addition to a stir fry.
Shiitake (forest and oak) mushrooms: Shiitake mushrooms range in color from light tan to darker brown. They are much bigger than other mushrooms with a cap size of up to 10 inches in diameter. They have a rich flavor that is comparable to that of steak and are often used as steak substitutes.
Alternative options: There are many different ways to purchase mushrooms aside from fresh such as canned, frozen, or even mushroom powders or supplements. Functional mushrooms, such as Lion’s Mane, Turkey Tail, and Reishi, have become a popular topic discussed within the health sphere. Some purported benefits are an increase in mood, energy, and greater cognitive function. These potential effects are still being studied and investigated, and caution is recommended when purchasing any form of unregulated supplement.
What Are the Benefits of Mushrooms?
Mushrooms are excellent sources of many different vitamins and minerals as well as other phytonutrients that are important for immune, bone, and heart health. Here are several of the nutrients found in mushrooms and the health benefits:
Vitamin D: Vitamin D plays an important role in calcium absorption and has critical roles in immune function and bone formation. Mushrooms contain ergosterol which can then be converted into Vitamin D when exposed to sunlight. Because of this, mushrooms are one of the few plant sources of naturally occurring Vitamin D. Specifically look for “UV exposed” mushrooms at the store.
Vitamin B2: Commonly referred to as riboflavin, this vitamin is critical in the breakdown of macronutrients such as carbohydrates, proteins, and fat. They are essential for the growth and development of cells in the body.
Vitamin B3: Commonly referred to as niacin, this vitamin is essential for the breakdown of macronutrients such as carbohydrates, proteins, and fat. It is also important for energy production within the body.
Vitamin B5: Also known as Pantothenic Acid, this helps the body convert food into energy. Vitamin B5 also aids in the production of cholesterol within the body.
Vitamin B9: Also known as Folate or folic acid, is essential for the creation of DNA and genetic material. It also assists in the development of red blood cells.
Selenium: Mushrooms are a great source of the trace mineral selenium. This is important in DNA synthesis as well as in protecting against cell damage and infection.
Other nutrients: Mushrooms are also great sources of phosphorus, potassium, and copper.
How to Cook Mushrooms
There are countless different ways to prepare/cook mushrooms depending on what type of dish and what flavor profile you are after. Additionally, the most suitable cooking method is often dependent on what type of mushroom variety you are using.
Washing Mushrooms: Mushrooms should be washed and dried right before use otherwise they can become soggy when washed too far in advance. Mushrooms can then be chopped or sliced and used immediately in a recipe.
Grilling: Before grilling mushrooms, it is recommended to marinate or season them. Mushrooms can be marinated with olive oil, soy sauce, or balsamic vinegar to enhance their flavor profile. After marinating the mushrooms, they can be grilled on a skillet or directly on the grill. Portobello mushrooms are recommended since they are bigger and have a bit more of a steak-like flavor. Each side can be grilled for about 5-6 min. Avoid cooking too long or the mushrooms can become dry.
Sauté: One of the more popular ways to cook mushrooms is to sauté them in a pan over the stove. It is recommended that you use smaller mushrooms like shiitake or white button mushrooms and cut them into even slices and be careful not to slice them too thin. Put a little bit of butter or oil in the pan and cook on medium heat for around 10-15 min. Be careful not to overcrowd the pan as the mushrooms may cook unevenly, soak up too much moisture, or burn. Season with salt and pepper and any other herbs or aromatics of choice.
Roast: For a relatively easy way to cook mushrooms, you can pop them in the oven and roast them. Before roasting in the oven, sprinkle the mushrooms with olive oil and season with salt, pepper, and whatever herbs you like. Roast them in the over at approximately 375 degrees Fahrenheit and cook until brown or until the mushrooms have reduced in size by about half.
Boil: Boiled mushrooms can be a great way to add some texture to a soup or stew. Simply bring a pot to a boil and add the mushrooms. Let cook for 5-10 min, shorter for smaller mushrooms and longer for larger mushrooms. Once the mushrooms are cooked, they can be mixed in with stock, herbs, and other seasonings in a soup or stew. Alternatively, you can add the mushrooms directly into the soup or stew so it can soak up extra flavor.
How to Store Mushrooms
Refrigerate: Putting mushrooms in the fridge is the best way to store them. Keeping them in the container that you bought them is best and they can last in the fridge for around 5-7 days. If the mushrooms do not come in a plastic container with a plastic wrap, they can alternatively be stored in a paper bag with a paper towel. Look for any change in texture, color, or sliminess to determine if the mushrooms are safe to eat after storage.
Freeze: If you have excess mushrooms that you won’t be able to use in time, freezing them is a great option to keep them fresh. Wipe any dirt off with a dry paper towel and do not rinse before placing it in a freezer-safe bag. Mushrooms can be frozen for up to 9-12 months. Once thawed, mushrooms will lose their texture, so it is best to use them in soups, stews, or burgers.
What Pairs Well with Mushrooms?
There are many different types of mushrooms, each having their own unique texture and flavor. Shitake and white button mushrooms tend to have a saltier umami-like flavor. Porcini, brown and chestnut mushrooms tend to be more on the earthy and hearty side. Pioppino mushrooms have more of a nutty flavor and oyster mushrooms tend to have a more delicate, sweet flavor that is typical of a lot of seafood cuisine.
- Herbs: Many herbs pair well with mushrooms including thyme, basil, oregano, parsley, or chives. These often pair well together in soups, sauces, or in grilled mushroom dishes.
- Umami: To enhance the savory flavor, mushrooms can be paired with soy sauce, teriyaki, or Worcestershire sauce.
- Aromatics: Garlic and shallots pair well with sauteed mushrooms or can be used to bring out flavor in both a soup and a variety of roasted mushroom dishes.
- Fat: Butter and olive oil are often paired with mushrooms to enhance or brighten their flavor. Whatever the flavor profile of the mushroom is, the fat acts as a carrier, spreading the flavor over the entire mushroom dish and enriching the taste.
- Spice: Mushrooms pair well with a variety of hot peppers – try adding red pepper flakes to a mushroom pizza, birds eye to a stir fry, or Calabrian chili to a mushroom pasta.
Mushroom Recipe Inspiration:
- Mushroom Pizza: Try mushrooms on top of a pizza to add a softer texture and unique flavor to the dish. They are great on both a white pizza paired with olive oil and cheese and a standard red pizza.
- Mushroom Risotto: Want a bit of a fancier dish? Try pairing mushrooms with creamy risotto. They can be cooked down for a softer texture and pair well with a variety of herbs, like thyme, oregano, and basil.
- Mushroom Burgers: Finely chop a portobello mushroom and mix in with ground beef to make delicious burgers. You can also make a meatless burger with a combination of egg, mushrooms, breadcrumbs, and different aromatics and spices. Alternatively, portobello mushrooms can be grilled whole as a burger patty alternative.
- Pasta Sauce: Elevate your pasta sauce with a white button or cremini mushroom. They can be sauteed with other veggies like zucchini and onions for a bold red sauce or be utilized in a creamy alfredo or white sauce.
- Mushroom Frittata or Quiche: Spice up your breakfast with a mushroom frittata or quiche. They can be sautéed together with other veggies, folded into an omelet, or mixed with scrambled eggs for a nice pop of flavor.
- Cream of mushroom soup: Try tossing canned mushrooms together with aromatics, herbs, and milk to make a decadent soup. Fresh mushrooms may also be used in place of canned mushrooms. You can also add in blended white beans for a boost of fiber and protein.
Fun Fact – Mushrooms can survive in space! Mushrooms might be a lot more adaptable than we realized. In 1988 a Russian space station found a unique type of fungi on the outside of their space station. They were found to be able to withstand the harsh conditions of space and even reproduce. Because of their resilience and rapid growth, they are considered a valuable food source for astronauts, providing protein, B vitamins, and Vitamin D.
About the Author
Geisser is originally from Seattle, WA and is a 4th year student in the Health and Exercise Science department. He is a personal trainer at the CSU Recreation center, and is also involved in group fitness with the Adult Fitness program. Geisser says “I love anything movement related, especially endurance sports like running, cycling, and swimming. I also am interested in anything sports nutrition related.” He hopes to go into the dietetics field with a focus on sports nutrition. When asked about his time at the KRNC, he says “I am most looking forward to helping with the cooking classes and community outreach/education programs at the KRNC. I am super passionate about cooking and baking healthy and nutritious meals. I love the connection between food and exercise and am looking forward to helping in areas related to both, here at the KRNC.”
More Information
For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!