Forest to Fork’s Guide to Mushrooms - Wedge Community Co-ops

By Mike Kempenich, The Gentleman Forager

When I teach young students about mushrooms, I start by asking how many of them “like” mushrooms. Typically, one or two hands will go up in a group of 30. After finishing the class, and sampling many species of mushrooms, I ask how many now like at least one of the mushrooms sampled. In every instance, about 90% of the students’ hands go up. What they find is, contrary to popular belief, all mushrooms do not have the rubbery texture of the white button mushroom, and that all mushrooms taste different. When you stop and think about it, carrots don’t taste like broccoli and broccoli doesn’t taste like a potato. It would make sense that different species of mushrooms would be just as diverse in flavor and texture.

Why are mushrooms so good for us?

Mushrooms are one of the few foods that contain germanium, a trace mineral that helps your body use oxygen efficiently and prevents against the damaging effects of free radicals. Many mushrooms are also good sources of selenium, an antioxidant mineral, as well as copper, niacin, potassium and phosphorous. Additionally, mushrooms provide protein, vitamin C and iron. Because their cell walls are indigestible unless exposed to heat, you must cook mushrooms to get their nutritional benefits.

Nature’s Adaptogen
Mushrooms are a good source of both insoluble chitin and soluble beta glucans, each a form of fiber that has a role to play in human health. Insoluble fiber is crucial to proper digestion, while soluble fiber can slow the rise in your body’s blood sugar after a meal and can also help moderate your blood pressure and cholesterol.

High in Antioxidants
Antioxidants help protect the body from damaging free radicals that can cause conditions like heart disease and cancer. They also protect you against damage from aging and boost your immune system. Mushrooms are rich in the antioxidant called selenium. In fact, they are the best source of the mineral in the produce aisle.

Mushrooms especially recognized for their medicinal properties include Chaga, Reishi and Cordyceps. They are most often used to brew a tea but can also be found in a variety of supplements in the wellness department at the co-op. They are mild in flavor and high in nutritional and medicinal benefits.

About Forest to Fork

Forest to Fork is a wild food grocer specializing, in exotic mushrooms (some grown at the store!) and foraged foods. They also carry a selection of preserved epicurean delights of many kinds, foraging supplies, books, tools and custom-made Gentleman Forager knives.

Forest to Fork is located at Keg and Case Market, 928 West 7th Street, Saint Paul, MN 55102

Learn more at forest-fork.com.

Who’s the Gentleman Forager?
The Gentleman Forager is Mike Kempenich, owner of Forest to Fork. He has more than 40 years of foraging experience, in addition to cloning and cultivating wild mushrooms, teaching at the University of Minnesota and University of Wisconsin Extension’s Wild Mushroom Certification classes and providing content and photography for the Minnesota Harvester Handbook.