Lion's Mane Mushrooms
The lion’s mane mushroom (Hericium erinaceus) lives up to its name with its cascading, beard-like spines resembling a lion’s mane.
Characteristics of Lion's Mane Mushrooms
COLOR
White to cream colored and often adorned with light brown spots.
SHAPE
Pom-pom like with a central body and cascading spines hanging down.
SIZE
Ranging from 5 to 30 cm in diameter.
STEM
Short, thick stem is often off-center or absent altogether.
SHELF LIFE
Unfortunately, its deliciousness comes with a short shelf life, and it is best consumed fresh.
FLAVOR
Mildly sweet, seafood-like, or mushroomy with a slightly fruity aroma.
TEXTURE
Meaty and chewy when cooked, but delicate and fragile when raw.
AROMA
Mildly sweet and fruity when young, stronger, and more mushroomy when older.
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
Lion’s Mane are very absorbent, so avoid washing or soaking them with water when you’re prepping them. Instead, clean them with a dry brush, gently brushing away any dirt or debris. If your mushrooms are very wet, you may want to wring them out and lay them on a towel to dry before cooking with them.
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.
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.
PREPARATION
Best cooked fresh. Avoid overcooking to preserve the texture.
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.
USES
Versatile ingredients for soups, stir-fries, teas, and more. A culinary delicacy with potential medicinal benefits for cognitive function, mood, and anxiety reduction (research ongoing).
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 Lion's Mane 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.
This unique mushroom, with its cascading spines resembling a lion’s mane, has gained popularity for its potential cognitive benefits:
- CALORIES: 33
- FAT: 0.4 grams
- CARBOHYDRATES: 6.1 grams
- FIBER: 2.3 grams
- PROTEIN: 3.3 grams
- SODIUM: 11 milligrams
- VITAMIN B3 / NIACIN: 21% of daily value
- VITAMIN B2 / RIBOFLAVIN: 18% of Daily Value
- VITAMIN B5 / PANTOTHENIC ACID: 11% of Daily Value
- COPPER: 10% of Daily Value
- POTASSIUM: 8% of Daily Value
- IRON: 6% of Daily Value
- PHOSPHORUS: 8% of Daily Value
- ZINC: 6% of Daily Value
Medicinal Value of Lion's Mane 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.
- Cognitive function and memory: Lion’s mane mushrooms contain compounds called hericenones and erinacines, which may stimulate the production of nerve growth factor (NGF) in the brain. NGF is important for the growth, maintenance, and survival of neurons. Studies have shown that lion’s mane mushroom extract may improve cognitive function in people with mild cognitive impairment and Alzheimer’s disease.
- Anxiety and depression: Some studies suggest that lion’s mane mushrooms may help reduce symptoms of anxiety and depression. One study found that lion’s mane mushroom extract was as effective as a standard antidepressant medication in reducing symptoms of mild depression.
- Nerve damage: Lion’s mane mushrooms may help protect nerve cells from damage and promote nerve repair. Studies have shown that lion’s mane mushroom extract can improve nerve function in animals with nerve damage.
- Inflammation: Lion’s mane mushrooms contain compounds with anti-inflammatory properties. Studies have shown that lion’s mane mushroom extract can reduce inflammation in cells and animals.
- Other Potential Benefits: Lion’s mane mushrooms may also have benefits for gut health, blood sugar control, and immune function.
Enjoy mushrooms as part of a healthy diet, but consult a professional for guidance on their medicinal use.