Mushrooms
The most famous mushroom in the Netherlands, the white mushroom. Other known fungi are the oyster mushroom, portobello, chanterelles (can not easily be grown – import from Europe and USA) and chestnut mushrooms.
The white mushroom is cultivated in the Netherlands and is available all year round. They are also available in glass or cans. You can find mushrooms in the forest, but then you have to know what you pick, because they can be toxic.
The indirect energy needed to produce a mushroom is between 20 and 25% of the energy required for meat.
Mushroom as meat substitute:
Mushrooms contain no fat (unless you bake it) and less protein than beans, nuts, meat or fish. However, they contain, as meat vitamin B1, B2, and among others, the minerals potassium, iron and calcium.
| Mushrooms | Protein | Fat | Fibers | B1 | B2 | Kalium | Iron |
| g | g | g | mg | mg | mg | mg | |
| Chanterelles-fresh | 2,1 | 0 | 3,4 | 0,06 | 0,3 | 510 | 0 |
| Mushroom.,baked |
3,5 | 4 | 4,2 | 0,1 | 0,3 | 410 | 0,3 |
| For comparison | Protein | Fat | Fibers | B1 | B2 | Kalium | Iron |
| Chickenbreast | 2,5 | 4 | 0 | 0,07 | 0,07 | 400 | 0,7 |
| Beef steak | 23,8 | 3,5 | 0 | 0,04 | 0,07 | 350 | 2,2 |
| Broccoli | 3,2 | 0 | 4,1 | 0,06 | 0,2 | 220 | 1 |
Source: www.voedingswaardetabel.nl
Use: Mushrooms are nice in pastas, soups, on toast, as a starter with herbs and garlic, baked with cheese (portabello) by an omelette etc.
Tips:
- Brush or wipe mushrooms clean. If you keep them under water, they suck it up and part of the tasting is lost.
- Fresh mushrooms can be kept very long. Store them in the refrigerator or cellar and preferably not plastic, beacause than they can not properly ‘breathe’.