I have always been enchanted by mushrooms. Spotting toadstools on a walk or even in the backyard always lifts my mood. They’re a cheerful anecdote to dark, wet winters that can feel like a heavy blanket spread out over the world.
When I taught a weekly after-school Nature Club, we spent a month learning about mushrooms. We studied store-bought mushrooms up-close, sketching, dissecting, and examining with a magnifying glass. We searched for them on a walk around campus. On the last day we prepared and shared an easy mushroom risotto using just a hot plate and electric skillet. The class always created a real excitement for the wonderful world of mushrooms. An important note: wild mushrooms are only poisonous if they are ingested. Wash hands after handling. These days most grocers sell a variety of mushrooms that kids love to handle.
Nutritional Powerhouses in Every Bite
In the home kitchen look no further than those humble fungi when it comes to feeding your family. They are a “superfood” that are both budget-friendly and packed with nutrients. Neither plant nor animal, these fascinating organisms offer a unique nutritional profile that supports everything from a child’s growing brain to a parent’s immune system.
In the big picture it makes weird sense that a plant that flourishes in dark, moist places provides a rare dietary source of Vitamin D, essential for building strong bones and teeth in children. Mushrooms are also rich in B vitamins (Riboflavin, Niacin, and Pantothenic acid) that help the body turn food into energy—perfect for active kids and busy parents.
Mushrooms also provide:
- Selenium: A powerful antioxidant that supports the immune system and prevents cell damage.
- Potassium: Helps maintain healthy blood pressure and heart function.
- Ergothioneine: A unique “longevity” antioxidant found in high concentrations in mushrooms that protects cells from oxidative stress.
They also lend a certain meaty flavor, unami, that gives a dish depth and complexity to soups, stews, or stir-fries. Really yummy.
Help in the Kitchen
For kids wanting to lend a hand, mushrooms are a “low-stakes” ingredient because they are soft and easy to handle.
A great job is simply wiping the mushrooms clean using a damp paper towel or soft brush.
Youngsters can also tear many mushrooms as an alternative to chopping. Even a butter knife can chop most mushrooms, and older kids can use a sharp knife to slice or chop. It’s fun and interesting to observe and feel the gills on the underside of each shroom.
Here is the mushroom risotto recipe we made in Nature Club. It is a slightly dressed up version of mushrooms and rice cooked in a chicken stock but with a softer wetter texture. Risotto takes a little more focus because it needs to be stirred as it cooks. The result is worth it – creamy and delicious!
Mushroom Risotto
For 4 servings:
4 cups of chicken stock, store-bought or homemade
1/8 cup good olive oil
2-4 cloves garlic
½ lb mushrooms – white button and cremini work great, cleaned and thinly sliced or chopped. Add specialty varieties if you like.
3 teaspoons minced garlic
½ tsp dried thyme
1/8 cup minced parsley
1-1/2 cups Arborio or Carnaroli rice
½ cup dry white wine at room temperature. The wine deglazes the pan and mostly evaporates. If you don’t have wine or don’t want to use it, substitute with 1 teaspoon lemon or white wine vinegar mixed into ½ cup water.
1 tablespoon butter
Salt and pepper
- Heat the stock on the stove until almost boiling. Keep it hot throughout the process
- In a sturdy saucepan heat the oil over medium heat. Add the garlic. Sauté a couple of minutes then add mushrooms and sauté for approx. 5 minutes. Add parsley, thyme and ¼ cup stock, stir and sauté another 5 minutes. Remove everything from the pan and set aside.
- Add the rice to the pan and sauté for about 3 minutes, until the grains are translucent. Add the wine and continue cooking until it is almost completely absorbed.
- Begin adding the hot stock, one ladle at a time, stirring frequently and waiting for it to be absorbed before adding the next ladle. Don’t let it dry out. When you’ve used about ½ of the stock, fold in the mushroom/herb mixture. Keep adding stock until the rice is tender, just slightly firm. Reserve ¼ cup stock for the end.
- Stir in the butter just before serving. Season with salt and pepper.
Enjoy!