alimony

Dry mushrooms by R.Borgacci

What are

What are dried mushrooms?

Dried mushrooms are preserved foods based on macromycete epigei mushrooms - the classics of the woods, so to speak.

They have the characteristic of being able to be dehydrated without the use of salt (sodium chloride) or food additives - such as sulphites - which is why, even being preserved, they do not lose healthiness and once regenerated are to be considered almost identical to fresh mushrooms.

The most famous dried mushrooms are porcini, or those of the genus Boletus ; to it belong the species known edulis, aereus, aestivalis and pinophilus . Other types of dried mushrooms are: chanterelles or chanterelles, chanterelles, shiitake, maitake etc.

Caution

For good information we remind you that mushroom picking is not recommended for all those who have not followed a specific training course. Moreover, after the harvest, in doubt it is always necessary to have the mushrooms checked by the specialized staff of the forestry body or the appropriate municipal offices. All this is necessary to avoid the possibility of poisoning or worse poisoning by certain fungi - very similar, certain even of the same genus of porcini - which can be lethal.

Dried mushrooms do not belong to any of the VII fundamental food groups. This is because they are not considered essential foods, fundamental or otherwise necessary to easily maintain the nutritional balance of the human being; on the other hand, this does not mean that they can still be useful. Among the various desirable chemical characteristics of the fungi we mention: low energy value, made mainly by carbohydrates and proteins with a medium biological value, presence of unsaturated lipids - some of which are essential polyunsaturated - fibers - modulators of absorption, preventive of many intestinal and prebiotic discomforts - unavailable carbohydrates - such as chitin - vitamins - for example D, some carotenoids, C, many from group B etc. - and minerals - such as: iron, selenium, zinc, copper, etc. Since the species of fungus can also be very different from each other, let us remember that, from one food to another, the nutritional characteristics can also change significantly.

But we must not forget that all mushrooms, even edible ones, contain toxic principles - in logically variable quantities. Due to the potentially risky nature of the fungi, significant portions of dried mushrooms are not recommended during pregnancy.

Did you know that ...

Chitin is a carbohydrate polymer not available to human beings which, in addition to constituting the cell wall of fungi, structures the exoskeleton of insects, crustaceans and other invertebrates. Chitosan can be derived from it, a derivative with a strong aggregating, hydrophilic and lipophilic function, which is used in the food supplement industry to lose weight - it binds fats in the intestine and prevents their absorption.

Nutritional Properties

Nutritional properties of dried mushrooms

As anticipated, dried mushrooms do not belong to any of the VII fundamental food groups. They have a significant caloric intake, even if it is not a "real" value; dried mushrooms must in fact be rehydrated before consumption, which exponentially reduces their nutritional density.

The calories of dried mushrooms derive mainly from proteins and carbohydrates; secondarily from lipids. It is however necessary to specify that the prevalence of carbohydrates or peptides varies greatly depending on the species of fungus. Sugars are of various types, both complex and simple - with the prevalence of the latter - and proteins have a medium biological value. Among the essential amino acids, the values ​​of valine, lysine and, in some cases, tryptophan stand out.

deepening

Some fungi (eg L. edodes ) are rich in eritadenine amino acid. This molecule has a certain cholesterol-lowering, hypotrigliceridemizing and elasticizing power on arterial vessels.

Dried mushrooms contain dietary fiber and unavailable carbohydrates. Instead, they are free of cholesterol, lactose and gluten. They do not contain histamine, but seem to exert a certain histamine-free effect. The purine content is of medium size. The concentration of amino acid phenylalanine varies according to the species of fungus.

The amount of vitamins is very variable. Good concentrations of thiamine (vit B1), riboflavin (vit B2), niacin (vit PP), pyridoxine (vit B6) and vitamin D (calciferol) are present. Some species of fungus also boast good levels of vitamin C. The same is true for minerals, of which the levels of iron, potassium, phosphorus, zinc, selenium and copper appear discrete.

Diet

Dried mushrooms in the diet

Dried mushrooms are suitable for most diets. As repeatedly stressed, once soaked and cooked, the energy content is drastically reduced, they also become relevant to low-calorie diets for overweight.

The breakdown of macronutrients, the index and glycemic load, the composition of fatty acids, the absence of cholesterol and the presence of fibers, make dry mushrooms adequate against metabolic pathologies of: hypercholesterolemia, type 2 diabetes mellitus, hypertriglyceridemia; they have no contraindications for primary arterial hypertension.

Furthermore, the abundance of fiber and carbohydrates not available allows dried mushrooms to participate in:

  • Increased sense of prandial satiety
  • Modulation of intestinal absorption, reducing cholesterol and bile absorption-reabsorption and decreasing the glycemic index of the meal
  • Prevention or treatment of constipation, reducing the possibility of related complications:
    • Diverticulosis and diverticulitis
    • Hemorrhoids and anal fissures
    • Anal prolapse
    • Some cancers
  • Nutrition of intestinal bacterial flora.

The function of istaminoliberatore makes dried mushrooms a food not recommended, especially in cases of greater sensitivity, in histamine intolerance. On the contrary, they are suitable for the diet against celiac disease and lactose intolerance.

The possible richness of phenylalanine makes these foods irrelevant to the phenylketonuria diet; containing medium concentrations of purines, dried mushrooms must appear only marginally in the diet of the hyperuricemic that does not take specific therapeutic drugs. In the case of pharmacological treatment, on the other hand, they are likely to be tolerated.

By making vitamin D, dried mushrooms are particularly useful in vegetarian and especially vegan nutrition, without fish and offal - primary nutritional sources of this molecule - or, in the worst case (veganism), even without eggs - another essential nutritional source of calciferol. Recall that vitamin D is necessary for bone calcification and performs many other functions, such as supporting the immune system. Dried mushrooms contain several B vitamins, which mainly play the role of coenzymatic factors in the body.

From the mineral point of view, dried mushrooms contribute above all to the contribution of iron, even if not bioavailable. This mineral is essential to the composition of hemoglobin and any deficiency, which occurs mainly in vegans, pregnant women, fertile women or marathon runners, increases the chances of iron deficiency anemia. The intake of zinc and selenium is also good; both, though in different ways, perform an antioxidant action and participate in the structuring of enzymes, hormones and other body proteins. Zinc abounds in the skeleton, while selenium is necessary for the health of the thyroid gland.

Dried mushrooms are pertinent to any vegetarian, vegan and religious diet. On the contrary, in pregnancy it would be advisable to avoid or reduce them to moderate and sporadic consumption.

The average portion is a few grams.

Kitchen

Advice on cooking dried mushrooms

No major precautions are needed to cook dried mushrooms; the important thing is to soak them in lukewarm water for the time necessary to make them recover completely.

The soaking liquid, generally rich in solid impurities - sandstone - should be filtered but absolutely reused, as it is highly tasty and aromatic.

Dried mushrooms are ideal for the composition of pasta dishes, such as pasta, polenta and risotto, but also for meat dishes - white, red and black or game - baked - like roasts - in fricassee and braised meats. This is because, compared to fresh ones, dried mushrooms mature a more intense aroma and lend themselves to such recipes. Good combination of dried mushrooms and shellfish.

To have an optimal result, it is advisable to add only the mushrooms found during cooking and leave the liquid as the last ladle for cooking. In this way the aromatic components will remain as much as possible in the food.