Porcini

Porcini Porcini mushrooms, also known as cepes, are a wild mushroom native to Italy. Lacking gilles, this delicious mushroom contains pores along the outer surface of the cap. Ranging in size from one to ten inches in width, porcini mushrooms have still not been able to be cultivated commercially, which greatly limits world supply. The porcini mushroom is known as a meaty mushroom with a rich taste and woodsy flavor. Outside of Europe and gourmet markets, you will typically only find porcini’s in their dry form. With this said, you can find some porcini mushrooms being grown in China and Mexico, although these are not true porcini mushrooms. When using porcini mushrooms, make sure to cook them fully, since a protein found within them can lead to an irritable stomach if not fully broken down before consuming.

Key Nutrients

Mushrooms are a great source of protein, copper, potassium, zinc, selenium and B vitamins. Mushrooms are also a great source of dietary fiber and are low in both saturated and unsaturated fat.

Health Benefits

Vitamin B1 – Thiamine is an important vitamin since it breaks down sugars in the body. Thiamine also helps to support nerve and heart health.

Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.

Vitamin B9 – Folate is an important vitamin for liver function.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Potassium – Potassium is an essential mineral which aids in fluid regulation, protein synthesis and cardiovascular health. High levels of potassium are associated with reduced risk for stroke, improved blood pressure control as well as bone health.

Zinc – The health benefits of Zinc include proper functioning of immune system, digestion, control of blood sugar and energy metabolism.

Copper – Copper is an essential mineral which helps to promote proper growth, enzymatic reactions, healthy connective tissues and proper heart rhythm.

Season

There are two seasons for porcini mushrooms. One being from June to July, while the second season is typically harvested in September.

Nutrition Information

Per 100 grams:

Calories (cKal): 34
Protein (grams): 2.24
Total Fat (grams): .49
Carbohydrates (grams): 6.79
Fiber (grams): 2.5

Buying and Storing

When buying mushrooms, make sure the flesh is firm to the touch and is free of rot, pests and damage. Store in your refrigerator for up to one week, making sure to place in a sealed bag when possible.

Best Way to Add to Diet

Mushrooms are best enjoyed when cooked. Add cooked mushrooms to your favorite omelet or place on top of grilled fish, burger or steak. Add some freshly cooked mushrooms to any main course dish, or try as a fantastic addition to a soup, stew or stir fry.