Mushrooms - The Treasure Trove of the Forest Realm

Over 14 000 species of fungi have been described in Poland, of which at least 2 000 are considered edible. The most commonly collected wild-growing mushrooms in Poland are: porcini, boletus, red fly agaric, green chanterelle, brown false morel, common butter boletes, red milkcap and edible chanterelle. However, in Poland, food poisonings (including the lethal ones) are most often caused by about 35 species, including also hallucinogenic and narcotic mushrooms. Fresh mushrooms are a low-calorie product due to their high water content. Their caloric value is 50-70 kcal per 100 g. They have a low nutrient density, which means that they can increase the amount of food without significantly increasing the caloric content. The nutritional value of mushrooms is mainly due to the presence of proteins. Since some species of mushrooms contain more protein than other plant products, mushrooms are often referred to as the 'meat of the forest'. Mushrooms are also a valuable source of carbohydrates, fatty acids, minerals and vitamins, including vitamin B and D2. Wild mushrooms should not be eaten by children and people suffering from gastrointestinal ailments. Mushrooms contain insoluble fiber and remain in the digestive tract for a long time, making them difficult to digest. Therefore, it is advisable to pay attention to the preparation method and avoid frying and adding fatty sauces, which can further prolong the digestion process. It is better to choose cooking, steaming or baking. Mushrooms accumulate metals and metalloids in their tissues, including heavy metals. The intensity of absorption depends on many factors, including climate, pH of the soil and the presence of chemical substances. Although mushrooms do not pose a significant risk to humans in terms of heavy metal content, it is still advisable to limit their consumption due to the accumulation of cadmium and mercury.

The health-promoting properties of mushrooms are primarily due to the presence of polysaccharides and polysaccharide-protein complexes. These compounds exhibit anti-cancer properties. In some countries, polysaccharides isolated from mushrooms such as leafy greens, multicolored mushrooms, edible hardness and common strawberries have been registered as medicines and are used in the treatment of breast cancer, cervical cancer, gastrointestinal cancer, and lung cancer. The aforementioned mushroom species are native to Polish forests (only the edible hardness is available from cultivation). Some species (e.g. grape mustard and edible raspberries) contain substances that reduce the synthesis of LDL cholesterol and triacylglycerides. In addition, the high fiber content and low fat content of mushrooms make them a valuable component of a diet that prevents atherosclerosis. Various fiber fractions (glukanes, chitin and chitosanes) also have anti-diabetic, anti-inflammatory, antioxidant, antibacterial and antiviral effects, while polyphenols are responsible for the antioxidant properties. Mushrooms are therefore a valuable component of the diet, especially in the autumn and winter seasons, when access to fresh vegetables and fruits is limited.

Classic method of utilizing fresh forest mushrooms. Meatless yet highly nutritious dishes, perfect for autumn meals. Ingredients: – 3 handfuls of porcini mushrooms or other forest mushrooms, – 3 cups of penne pasta, – 1 tablespoon of rapeseed oil, – 2 cloves of garlic, – 1 onion, – ¾ cup of cream 12%, – 4 tablespoons of parsley, – 4 tablespoons of parmesan, – salt, pepper. Preparation: Fry chopped garlic cloves and onion in oil. Add the cleaned and diced mushrooms and season. Fry for a few minutes, then add the cream. Cook until the sauce thickens. Cook the pasta according to the package instructions and mix with the mushroom sauce. Sprinkle the whole with parsley and grated cheese.

The mushroom tart can be an interesting alternative for a lunch or dinner. It can also serve as an addition to traditional holiday meals. Ingredients: Dough: – 2 cups of wheat flour, – 1/2 cubes of butter, – 1 egg, – 2 tablespoons of water, – 1/2 teaspoons of salt. Filling: – 4.5 handfuls of forest mushrooms, – 2 onions, – 2 tablespoons of rapeseed oil, – 3 eggs, – 1 cup of cream, – 1 tablespoon of parsley, – salt, pepper, thyme.

Chicken broth is a simple dish with a delicate taste. It tastes best with fresh chicken, but frozen mushrooms also work well. Ingredients: - 4-5 servings of chicken, - 2 tablespoons of rapeseed oil, - onion, - garlic cloves (if desired), - a carrot, - 3 potatoes, - 4 cups of broth, - 2 tablespoons of chopped parsley, - 1/2 cup of cream 12%, - salt, pepper. Preparation: Fry the chopped chicken, onion, and garlic in oil. After a few minutes, add the diced potatoes and carrot. Pour the broth over it. Cook until the vegetables are soft (about 20 minutes). Season with salt and pepper. Pour a little hot soup and cream into a glass and stir it into the soup. Sprinkle the soup with chopped parsley before serving.

An omelette is a fantastic idea for a tasty and nutritious breakfast. The addition of chanterelles will give it an exceptional flavor and aroma. Ingredients: - 2 handfuls of chanterelles, - 1/2 onion, - 3 eggs, - 4 tablespoons of milk, - 1 tablespoon of rapeseed oil, - salt, pepper, - to serve: bread, fresh vegetables. Preparation: Clean the chanterelles and cut them into smaller pieces. Beat the eggs with the milk and season. Chop the onion and the mushrooms into cubes and sauté them in the oil. Then pour the egg mixture onto the pan and cook under a lid until set. Transfer the finished omelette onto a plate and serve it with bread and fresh vegetables.

Another classic option from the collection of autumn dishes. A fragrant and warming soup will be a great idea for lunch or dinner. Ingredients: – 3 handfuls of fresh porcini mushrooms or other wild mushrooms, – 1 tablespoon of oil, – 2 potatoes, – 1 and 1/2 cups of broth, – 1 handful of dried porcini mushrooms, – 1/2 onion, – rosemary, pepper, salt. Preparation: Chop the dried mushrooms, pour over boiling water, set aside. Heat oil, fry the onion and chopped fresh mushrooms. Add broth, dried mushrooms, and diced potatoes. Cook until the potatoes are soft (about 20 minutes). Blend the soup into a cream, season with salt, pepper, and rosemary.