Chanterelle

ChanterelleChanterelle mushrooms, a wild mushroom which grows all over the world, is known for its delicate taste and hearty texture. Common in North America, Europe, Asia and the Himalayas, chanterelles tend to grow in clusters around the bases of trees. While an ancient spore, chanterelles were first widely consumed in 18th century France, where it gained recognition through the menus of chefs which served the royal and ruling classes of Europe.

Known as one of the most important and delicious types of mushrooms, chanterelles can be found in most supermarkets when in season. With this said, you should never source wild chanterelles on your own, since closely related species are known to be poisonness. Instead, always make sure to buy chanterelle mushrooms from reputable sources and suppliers.

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

The season for chanterelles can vary from region to region, but generally, chanterelles are harvested from August to December.

Nutrition Information

Per 1 cup (54 grams):

Calories (cKal): 21
Protein (grams): .8
Total Fat (grams): .29
Carbohydrates (grams): 3.7
Fiber (grams): 2.1

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. When preparing mushrooms do not wash them. They are like little sponges and will get waterlogged and soggy. Wipe them gently with a damp paper towel or brush the dirt off with a pastry brush. Also make sure to only clean them right before cooking, if you dampen the skin and let them sit for long, they will get slimy.

Best Way to Add to Diet

Mushrooms should generally be cooked before eating. The cell walls of mushrooms can be difficult to digest and could cause an upset stomach if eaten raw. Cooking even slightly helps break down these cell walls and makes them easier to digest. 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.

Chanterelle Recipe

Roasted Chanterelle Mushrooms

 

4 Responses to Chanterelle

  1. scott August 2, 2016 at 3:56 pm #

    Chanterelles are easy to tell from other mushrooms – sourcing them yourself should not be a problem. If in doubt check the smell – they have a gorgeous apricot smell, which no other mushroom has. The article says ‘best enjoyed when cooked’ – you should change this to ‘only eat them cooked’ – raw ones will give you a sore stomach. 15 minutes is enough, and they keep their flavour and texture well.

    • Drew August 16, 2016 at 5:37 pm #

      Thanks Scott! updated the article.

  2. V. Haddad December 3, 2016 at 1:07 pm #

    Indeed mushrooms MUST be cooked. The human body cannot break down the cell wall of mushrooms. Read the research mycologist Paul Sammets has done on this. I’m shocked how salad bars consistently seem to have sliced raw mushrooms.

    • Hunter July 6, 2017 at 7:36 am #

      The above comments are actually not true, chitinase (the enzyme that breaks down fungal cell walls as well as insect exoskeletons) has been found to be produced in the body (and gastric juices) of humans, now the levels of this substance found vary from human to human, common sense dictates that the more your body needs it, the more specialized cells that produce it will flourish in the intestine and even the biota that can produce it in the large intestine (symbiotic prokaryotic organisms often provide secondary digestion or “fermentation-esque” digestion after the small intestine has done it’s work.

      if one has never ingested bugs, or raw mushrooms and decides to eat some or many of them they may in fact feel stomach pain or issues, this is actually your large intestine rebalancing itself to this new food, the more you consume it the less uncomfortable it will become and the more nutrients you will acquire from the food. Seeing as chitin is actually a sugar-chain molecule with an amino acid group attached to it, there is a large amount of nutrients available in the stuff. Train your body to digest it and it will pay off.

      There are people in southern asia that consume whole centipedes raw and do not in fact poop out whole centipede exoskeletons. food for thought.

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