Preserving Mushrooms: Is Drying or Freezing Better for Retaining Vitamins?
Mushrooms, a staple in many kitchens, offer a wealth of health benefits. They are a low-calorie food, containing only 20-30 kcal per 100 grams of fresh mushrooms. Among the minerals, potassium for heart and blood pressure, iron for blood, and phosphorus for bones and teeth are particularly valuable in mushrooms. Additionally, mushrooms are rich in fiber, which improves digestion, supports gut health, lowers cholesterol and blood sugar levels.
When it comes to preservation, the method chosen can significantly impact the nutritional value of mushrooms.
Freezing
Freezing is a simple and reliable method for preserving nutrients, retaining up to 85% of vitamins, especially B2 and B3, and vitamin D, as well as a significant amount of potassium. However, it's essential to ensure the temperature for freezing is minus 18 degrees and below. Fresh, not wormy and not old specimens should be used for freezing. Before freezing, mushrooms should not be washed but wiped with a damp cloth. This is to prevent them from absorbing water and losing their aroma. Frozen mushrooms can be stored for up to 12 months in a freezer at -18°C.
Drying
Drying is another popular method for mushroom preservation. Dried mushrooms lose moisture but become a 'concentrate' of minerals, particularly preserving potassium, phosphorus, and iron, as well as some B vitamins. Porcini, boletes, and honey mushrooms are best for drying. Dried porcini mushrooms are especially valuable for energy and metabolism. Mushroom powder can be made at home by drying porcini mushrooms, grinding them, and storing in a glass jar.
However, it's crucial not to wash mushrooms before drying or freezing, as they absorb water and lose their aroma.
Pickling
Pickled mushrooms can be used as snacks and for festive tables. Morels, chanterelles, and small porcini are ideal choices for pickling. Marinated mushrooms are a classic appetizer for festive tables. However, using aluminum utensils during pickling is dangerous because aluminum reacts with mushrooms. Mushrooms pickle unevenly and spoil the taste when they are too large when pickling. Pickling retains fiber and minerals but causes partial loss of proteins and vitamins.
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In conclusion, each preservation method has its advantages and disadvantages when it comes to retaining nutrients. Freezing preserves about 85% or more of nutrients, drying concentrates minerals like potassium, phosphorus, iron, and some B vitamins, while pickling retains fiber and minerals but causes partial loss of proteins and vitamins. Therefore, the choice of preservation method depends on the desired nutritional benefits and the desired taste.
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