Exotic, wild mushrooms provide interesting culinary alternatives to the plain, white mushroom standard in the American diet. Most varieties are available year-round because cultivation is now common. However, some are available only wild because their native ecological environments are impossible to mimic, and are sold seasonally. Mushrooms provide a variety of nutrients that offer health benefits, including potassium, a mineral that regulates blood pressure and the contractions of the heart muscle.
Chanterelle
Chanterelle mushrooms are seasonal from May though October and cannot be cultivated. They grow on live trees. The chanterelle caps range in color from light yellow to deep orange, with several shades in-between. The potassium content in a 1 cup serving of chanterelles is 273 mg, or 8 percent of the 3,500 mg Food and Drug Administration daily value.
Maitake
Maitake mushrooms are also called "hen of the woods" because they grown in large, white billowy clusters similar in appearance to the body of a hen. They have an earthy flavor and a crisp texture. A 1 cup serving of maitake mushrooms provides 143 mg of potassium, or 4 percent of the FDA daily value.
Enoki
Enoki mushrooms are slender and white with small conical caps frequently served in bunches as a garnish or ingredient in soups, salads and sandwiches. They have a mild flavor and crisp texture. A 1 cup serving of enoki mushrooms provides 233 mg of potassium, or 7 percent of the FDA daily value.
Morel
Morel mushrooms have a cone-shaped cap and a sponge-like texture. The textural crevices frequently retain soil from their growing environment. Soaking and multiple rinsing may be required. A 1 cup serving of morel mushrooms provides 271 mg of potassium, or 8 percent of the FDA daily value.
Oyster
Oyster mushrooms have a brownish gray cap and a peppery flavor that becomes muted after cooking. The best-tasting oyster mushrooms are young and tender. They have one to two-inch wide caps. A 1 cup serving of oyster mushrooms provides 361 mg of potassium, or 10 percent of the FDA daily value.
Mushroom Foraging
Seeking out wild mushrooms is a hobby many people enjoy, however, it can be dangerous. Scientists have identified only 5 percent of the mushrooms in the world, according to Harvard University biology professor and mushroom expert Anne Pringle, and poisonous mushroom deaths occur each year because of mistaken identifications. Consult a guide or an expert prior to gathering and consuming wild mushrooms.
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