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