Mushrooms: Fruit / Vegetable of the Month

September is National Mushroom Month but you will find mushrooms in season all year long, as they are commercially grown in specially designed buildings which are able to regulate the light, temperature, humidity, and ventilation.

Mushrooms are edible macrofungi. They grow from spores, emerging from the 'dirt' after about 12 days. If commercial mushrooms are exposed to ultraviolet light, especially just prior to harvest, the will contain large amounts of vitamin D. Most mushrooms rich in vitamin D will be labeled accordingly. Mushrooms are also a good source of many B vitamins and antioxidants.

There are 250 types of edible mushrooms versus 52 toxic, 32 of which are deadly. It is very difficult to tell poisonous mushrooms from those which are edible as they often look remarkably similar. It is always advisable to discuss mushroom safety with children and discourage gathering wild mushrooms.

While white buttons mushrooms are the most consumed mushroom in the United States, commercially harvested wild edibles are growing in popularity. Pictured above are brown crimini mushrooms a.k.a. baby portabello. Also growing in popularity are shiitake, oyster, chanterelle, porcini, enoki and full size portabello. Children who haven't been exposed to mushrooms may enjoy the mild taste of the white button or the slightly richer brown cremino to start.

When shopping for mushrooms, choose those that are firm, smooth- not slimy, free of dark spots. Store in their original packaging or in a loose paper sack for up to a week. Wash before use by rinsing with a small amount of water or wiping with a wet paper towel. Don't soak mushrooms in water as they will swell. If you want to store mushrooms past a week, they will freeze but only if they have been sauteed first as fresh mushrooms don't freeze well.

Mushrooms add a richness and umami to foods. Umami is now considered the fifth taste, after sweet, salty, bitter and sour. Umami is described as a savory, broth-like, rich or meaty taste sensation. Add mushrooms to nearly any type of savory dish to add nutrients and umami. The texture of mushrooms may be something children may need to become acquainted with if they haven't had any exposure to them in the past. Add them a little at a time to meals children already enjoy, such as pizza, soup, chicken, steak, hamburgers, salad, pastas, eggs/omelets, grilled sandwiches...

If you are child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program.

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages   14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......