Grey Oyster Mushrooms
The grey oyster mushroom (Pleurotus ostreatus), aptly named for its resemblance to an oyster’s shell, boasts a delicious flavor and potential health benefits.
Characteristics of Grey Oyster Mushrooms
COLOR
The cap ranges from light grey to brownish-grey, sometimes with hints of blue or lilac.
SHAPE
The fan-shaped cap starts convex but flattens with age, with wavy or lobed edges. The stem, when present, is short and off-center, attached laterally to the cap.
SIZE
The cap typically spans 5-25 cm or 2-10 inches.
STEM
The stem if present, is short and thick. Refer to MUSHROOM STEMS below for more information.
SHELF LIFE
Best used freshly picked with a moderate shelf life of 5-7 days in the refrigerator when stored properly.
FLAVOR
Mild and slightly sweet with a faint woodsy aroma, these mushrooms develop a richer, umami flavor when cooked.
TEXTURE
The firm flesh becomes tender and meaty when cooked, making them excellent meat substitutes.
AROMA
They have a pleasant, slightly mushroomy aroma with a hint of earthiness.
SELECTION
Firm, unblemished and healthy looking mushrooms make the best choice while purchasing.
STORAGE
They will keep up to seven days when stored in a dry place such as a paper bag in the refrigerator.
You can wrap the oyster mushrooms in a damp (not wet) paper towel before putting it in the paper bag. (This stops them from drying out). Keep the mushrooms at the bottom of the fridge with the other veggies where it isn’t as cold as in the rest of the fridge.
Mushrooms tend to release moisture, which both paper bags and paper towels can absorb with ease, preventing them from going bad.
Remember don’t store your fresh mushrooms in airtight containers. This causes condensation, which will turn the mushrooms soggy.
CLEANING
Organically & sustainably cultivated oyster mushrooms should not need washing. Gently clean each mushroom with a damp cloth. If you have a lot of oyster mushrooms you can rinse them, but be careful not to rinse for too long as they can become water logged which will dilute the flavour.
RAW
You can eat oyster mushrooms raw if it is what you prefer. It is certainly faster and more convenient to eat mushrooms raw instead of having to cook them. Raw mushrooms are less soft and tend to have a more spongy texture than their cooked counterparts. A much stronger and earthier taste than cooked mushrooms is also characteristic of raw mushrooms.
Note that the cell walls of mushrooms contain chitin (the same material found in the shells of crabs and lobsters) – making raw mushrooms difficult for humans to digest and extract nutrients from.
Even though the chitin, glucans, and proteins present in the cell wall, are a good source of dietary fiber when eaten raw – you do miss out on the added nutrition mushrooms offer when cooked.
Mushrooms also contain sugars that are difficult to digest. Therefore, eating mushrooms can cause gas because the small intestine does not fully digest these sugars. Instead, it undergoes fermentation in the large intestine.
MUSHROOM STEMS
Some mushroom stems are very good to eat, and in certain species, like king oysters and enoki mushrooms, the stem is the most desired part of the mushroom. Chanterelle, black trumpet, porcini, cremini, chestnut, portabella, and white button mushrooms also have delicious stems that are good to eat.
Mushroom stems have the same delicious flavor as the caps, but are often not as tender as they’re high in fiber. This characteristic makes them useful for flavoring soups and broths as you can cook them for longer than mushroom caps.
If you find the stems a little chewy for your taste, chop or slice them thinly and fry or cook slightly longer than the caps.
PREPARATION
Most Oyster species grow in large clusters, forming multiple shelf-like fruit bodies, all folding over one another.
Tearing mushrooms preserves the muscle-like fibers and provides a much better texture on cooking. Even the thick fleshy stems can be torn into fleshy chunks resembling the texture of the caps.
All types of mushrooms are healthier and more nutritious when cooked. Cooking mushrooms helps to significantly increase the content of polyphenols and antioxidants.
Avoid boiling mushrooms, as some of the nutrients of the mushroom will leach out into the water. It also results in your mushrooms having a more soggy texture.
It is best not to overcook oyster mushrooms as this can make them tough and rubbery.
USES
These versatile mushrooms can be grilled, roasted, sautéed, stir-fried, or used in soups and stews. Shred them for a pulled-pork-like texture or slice them thick for meaty steaks.
Beyond culinary delights, grey oyster mushrooms are known for their ability to decompose wood and have potential applications in bioremediation.
PRESERVATION
Preserving fresh mushrooms will extend the shelf life and expand the flavor profile. Some methods preserve the mushroom’s original taste and texture, but others change the consistency and flavor.
Preserve your fresh mushrooms to allow you to enjoy the nutritional and medicinal benefits for longer.
Nutritional Value of Oyster Mushrooms
Note that mushroom research is active, and nutritional information can vary by species and even within the same variety. For the most accurate info and safe consumption, consult a registered dietitian or qualified healthcare professional familiar with medicinal mushrooms.
Grey oyster mushrooms are a good source of protein, fiber, B vitamins, potassium, phosphorus, and selenium. Here’s a breakdown of their nutritional value per 100 grams (3.5 ounces) of raw pink oyster mushrooms:
- CALORIES: 33 / 2% of Daily Value
- FAT: 0.4 grams / 2% of Daily Value
- CARBOHYDRATES: 6.1 grams / 3% of Daily Value
- FIBER: 2.3 grams / 9% of Daily Value
- PROTEIN: 3.3 grams / 6% of Daily Value
- SODIUM: 11 mg / 0.46% of Daily Value
- VITAMIN B1 / THIAMIN 0.1 mg / 8% of Daily Value
- VITAMIN B2 / RIBOFLAVIN: 0.4 mg / 24% of Daily Value
- VITAMIN B3 / NIACIN: 2.9 mg / 15% of Daily Value
- VITAMIN B5 / PANTOTHENIC ACID: 1.1 mg / 11% of Daily Value
- VITAMIN B6: 0.1 mg / 5% of Daily Value
- COPPER: 0.3 mg / 13% of Daily Value
- POTASSIUM: 368 mg / 8% of Daily Value
- IRON: 1.2 mg / 6% of Daily Value
- PHOSPHORUS: 0.175 mg / 14% of Daily Value
- ZINC: 0.66 mg 6% of Daily Value
- In addition to the above, oyster mushrooms also contain smaller amounts of other nutrients, including vitamin D, selenium, and choline.
- Overall, oyster mushrooms are a low-calorie, low-fat, and nutrient-rich food that can be a healthy addition to your diet.
Medicinal Value of Oyster Mushrooms
It is important to remember that research on medicinal properties is still ongoing, and the extent of their benefits may vary depending on individual factors. Consulting a healthcare professional before incorporating them into your diet for medicinal purposes is crucial.
- Antibacterial and antifungal properties: Studies suggest that oyster mushrooms contain compounds with antibacterial and antifungal activity, potentially aiding in the fight against various pathogens. However, more research is needed to confirm their effectiveness and safety in humans.
- Antioxidant activity: Oyster mushrooms are rich in antioxidants, which help protect cells from damage caused by free radicals. This may contribute to reducing the risk of chronic diseases like cancer and heart disease.
- Anti-inflammatory effects: Some studies suggest that oyster mushrooms may have anti-inflammatory properties, potentially benefiting individuals with conditions like arthritis, inflammatory bowel disease, and asthma. However, more research is needed to understand the mechanisms and potential applications.
- Immune system support: Preliminary studies suggest that oyster mushrooms may boost the immune system by increasing the activity of certain immune cells. However, more research is needed to confirm these findings and understand the potential implications for human health.
- Cholesterol-lowering effects: Some studies suggest that oyster mushrooms may help lower cholesterol levels. However, more research is needed to confirm these findings and understand the mechanisms involved.
- Blood sugar control: Some studies suggest that oyster mushrooms may help regulate blood sugar levels, potentially benefiting individuals with diabetes. However, more research is needed to confirm these findings and understand the mechanisms involved.
Enjoy mushrooms as part of a healthy diet, but consult a professional for guidance on their medicinal use.