Written by Andrea Falcone, RD
Let’s set the record straight: wild and conventional mushrooms are not created equal. Skilled mushroom foragers know how to pick and sell the wild variety (compared to farm cultivated) to ensure you receive the highest quality from your local farmer or grocer. Low in calories, fats, and carbs, but high in protein, fiber, vitamins, and minerals, wild mushrooms possess healing power and boost immunity and metabolism for optimal health.
Wild mushrooms contain a higher amount of active vitamin D from sun exposure than conventional, and are one of the only vegan food sources that provide the sunshine vitamin, which help our bones absorb calcium and stay strong. The B-vitamins (riboflavin, niacin, folate) in wild mushrooms convert carbs in your food into useable energy (meaning, they metabolize proteins and fats), helping to boost your overall metabolism. They also deliver a dose of all-important iron to support a steady flow of oxygen to your working muscles.
The bioactive compounds (antioxidant, anti-inflammatory, and anti-viral attributes) naturally found in wild mushrooms are the reason they have been used medicinally for years, and they’re even popping up in dietary supplements (just be on the lookout for the highest quality sources). These bioactive compounds can help protect your cells from free radical damage (think environmental stressors, exhaust, smoke, etc.), giving you another reason to get cooking with wild mushrooms.
Wild Mushroom Angel Hair Pasta with Crispy Prosciutto
Prep Time: 5 minutes • Total Time: 40 minutes • Makes 4-5 servings
• 5 Tbsp extra virgin olive oil
• 1 Tbsp butter
• 2 shallots, minced
• 1 lb wild mushrooms (such as portobello, crimini, shiitake), chopped
• ½ cup white wine
• ½ Tbsp coarse salt
• 1 Tbsp fresh ground pepper
• 250 g angel hair pasta (or vermicelli or capellini)
• 4 slices high-quality prosciutto
• Fresh parmesan cheese
• Fresh flat leaf parsley
1. In a large fry pan, heat the oil and butter over medium-high heat.
2. Sauté the shallots about 2-3 minutes.
3. Add the mushrooms and sauté for 3 minutes.
4. Add the white wine, salt, and black pepper, and continue to sauté for 8-10 minutes, covering with a lid to preserve a bit of liquid.
5. Meanwhile, bring a pot of water to a boil and cook pasta for about 2-3 minutes, separating the noodles to ensure they do not stick together.
6. Once the pasta is cooked, drain and return to the pot onto the stove, placing on low heat. Add the mushroom mix to the pasta and stir well to combine all of the flavors.
7. Using the same fry pan, return to the burner on high heat. Add 2 prosciutto slices at a time and allow to crisp, about 3-4 minutes on each side. Make sure not to crowd or layer the prosciutto. Remove from the pan onto a plate and repeat with remaining 3 slices.
8. To plate the dish, break the prosciutto in half and place on the edge of a bowl. Add a scoop of pasta and top with fresh Parmesan cheese and chopped parsley.
Quick Tip: Store wild mushrooms in a paper bag when you bring them home from the store to keep them dry.
Nutrients per Serving:
Calories: 465, Fat: 17 g, Carbs: 61 g, Protein: 17 g, Fiber: 4 g