Due to their distinctive nutty, earthy, and hearty flavor, porcini mushrooms are a great way to level up the flavor of your favorite dishes while also adding a health punch. Not just porcini mushrooms have a great taste but also a boost of health benefits and nutrition. These mushrooms are packed with iron, fiber, and antioxidants. Plus, they are also high in protein.
If you want to take your health to the next level without compromising on the taste, porcini mushrooms are for you.
What are Porcini Mushrooms?
Porcini mushrooms are a type of fungus that is known as Boletus edulis in scientific terms but commonly referred to as porcini, penny bun, cep, or porcino. They are common in the northern hemisphere where they can grow to be quite large. Porcini mushrooms can weigh as much as 6 pounds. They are known for their amazing use in culinary applications and are also quite a popular ingredient in soups, pasta, and risottos.
While some wild mushrooms are toxic, porcini are completely safe to eat and highly sought after in culinary circles.
What Are the Characteristics of Porcini Mushrooms?
They have a nutty and earthy taste. They can vary in size, color, and shape. Following are the characteristics of porcini mushrooms:
- Half-moon shape when sliced
- Have a cream-colored cylindrical stem
- Have a firm, solid white under cap
- Have a tan to dark brown rounded cap
- Have a wide base that thins toward the top
Nutrition Profile of Porcini Mushrooms
According to the USDA, 28 grams of dried porcini mushrooms contain:
- 105 calories
- 14 grams carbohydrates
- 7 grams of protein
- 0 grams of fat
- 7 grams of dietary fiber
- 5 milligrams iron (28 percent DV)
Additionally, porcini mushrooms also contain vitamin C, vitamin A, and calcium. All these nutrients are essential for a healthy living.
Want to know about its top health benefits? Keep reading then.
Health Benefits of Porcini Mushrooms
- Aid in Weight Loss
Low in calories and high in protein and fiber, porcini mushrooms, are an excellent choice for any weight loss diet. The fiber content in these mushrooms moves through gastrointestinal tract undigested, allowing you to stay full for a long time, hence keeping your appetite under control.
On the other hand, protein works great in increasing weight loss. This is because protein decreases certain hormones that stimulate hunger, boosts your metabolism, and reduces calorie intake.
- An Excellent Source of Protein
3.5 ounces of porcini mushrooms contains about 3 grams of protein. You can add these mushrooms to other plant proteins such as beans, peas, or lentils to round out a great vegan protein source. Porcini mushrooms aren’t just an excellent choice for vegans only, but it is so healthy and tasty that everyone would want to dig in regardless of their eating style.
If you aren’t sure about how much protein you need, then experts recommend consuming 0.8 grams of protein per kilogram of body weight per day.
- Reduce Inflammation
From rheumatoid arthritis to peptic ulcer disease, chronic inflammation has been linked to a wide range of health problems. According to research, chronic inflammation has also shown to contribute to the development of chronic diseases, such as heart disease and cancer.
Some studies have found out that eating porcini mushrooms may help decrease symptoms of certain inflammation-related conditions due to their potent anti-inflammatory properties.
- A Delicious Anti-Aging Food
According to different studies, porcini may actually be anti-aging. They are high in antioxidant content, including glutathione and ergothioneine that the Penn State researchers said to have properties to combat free radicals in our body.
The main problem with free radicals is that there is no way to avoid them altogether. However, eating porcini mushrooms can help control these free radicals due to the amazing antioxidants present in them.
In addition to glutathione and ergothioneine, porcini mushrooms include beta-carotene, ascorbic acid, and lycopene.
- Boosts Immune System
Porcini mushrooms are a rich source of vitamin C. Hence they can boost the body’s self-defense system and production of white blood cells.
- Improves Digestive Health
Dietary fiber is essential for digestion and gut health, and another best thing about porcini mushrooms is that they have 2 grams of fiber per 100 grams. According to a study, these mushrooms can help eliminate constipation and other digestive problems.
When you eat porcini, the fiber in them gets separated and moves through your body, adding bulk to stools and eases its passage, hence decreasing constipation. According to research, dietary fiber was proved effective in increasing stool frequency and bulk in those with constipation.
- May Kill Colon Cancer Cells
One of the best benefits of porcini mushrooms is that they have amazing effects on colon cancer. Different studies have found that consuming these mushrooms can help kill off cancer cells. According to a study, the extract of porcini mushrooms was able to induce cell death in colon cancer cells of humans.
How to Select Good Porcini Mushrooms?
You can find porcini mushrooms in sealed tin packs, but if you want them fresh, they are available in summer and fall season. These mushrooms grow in the soil around different types of trees, including beech, chestnut, birch, pine, hemlock, and spruce trees. You can hunt them in the wild, but it is better to opt for the safe ones from the market in fresh, dried, frozen, or canned form.
Bonus tip: Fresh porcini mushrooms are hard to find, so when you get your hands on them, freeze or stock them up.
When buying porcini, consider the following characteristics:
- They should have pale color under the cap.
- They should have reddish-brown caps.
- They should have large, thick caps that are firm, undamaged, and brown in color.
- They should not have small holes, which can indicate worms.
- They should not have black spots, which can indicate they’re overripe.
- They should have a strong smell, which can often come through the packaging.
- They should be stored in an airtight bag or container.
- They should be in whole pieces, not crumbled.
Prepping Porcini Mushrooms
Regardless of the type of mushroom you opt for, cleaning them thoroughly before eating is necessary. You can use a vegetable peeler or your hands to scrape off the mushroom’s thin layer. And yes, you should soak dry porcini mushrooms in water for about 30 minutes to bring back their moisture.
Uses of Porcini Mushrooms in Cooking
You should cook porcini mushrooms on a low flame because they lose their moisture when cooking. Keeping low flame will keep them from browning and sweating. You can use these mushrooms in the following ways:
- Can be used in beef dishes like beef wellington or Stracotto. Because beef’s cooking time is slower than other meets, porcini mushrooms can get more time to release their rich, earthy, nutty flavor when added to the broth.
- Can be used to enhance the taste of tomato sauce and French classics.
- Chop and let porcini simmer in the broth along with your favorite veggies.
- Slice some porcini, sauté them and add them to your omelet.
- They can be added in your cooked pasta to enhance its flavor.
- Can be used to impart a savory saltiness to your vegetarian dishes.
Side Effects of Porcini Mushrooms
Although eating porcini mushrooms don’t have any noticeable harmful side effects, there are a few potential ones that you should consider before eating mushrooms. Those side effects include irritation in the stomach, risk of heavy metals and toxins in mushrooms, etc.
The best way to avoid these potential side effects is by purchasing porcini mushrooms from a reliable grocery store rather than hunting them yourself from the wild. Moreover, you should not eat these mushrooms raw.
For most people, porcini mushrooms are a nutritious and delicious dietary addition that can be enjoyed with minimal side effects.
Porcini mushrooms, like most edible mushrooms, are known for their numerous health benefits and taste. You can add these mushrooms in your daily diet to enhance your meal’s taste and live a healthy life. However, make sure to opt for mushrooms that are safe to eat because there are high chances that mushrooms in the wild contain metals and other harmful elements that might be toxic. Stay happy and healthy!