Fresh Morel Mushrooms
Morel mushrooms are a type of edible wild mushroom that grows in the forested areas around apple, elm, oak, sycamore and ash trees that are found in the hardwood forests of the Northern Hemisphere. Unlike many other types of mushrooms, morel mushrooms are foraged instead of farmed.
Morels are highly prized, valued for their rarity and savory flavor. These are considered a true delicacy by gourmet chefs and mushroom connoisseurs alike. They are even enjoyed by many who do not like regular mushrooms due to their rich, nutty flavor and tender, meaty texture. With their distinct honeycomb appearance and deep, earthy flavor, morel mushrooms have become an enduring favorite among chefs and food lovers alike.
Our wild fresh morel mushrooms are foraged right here in the great Northwest. Our diligent foragers set out each spring to find these wonderful fungi on the mountainsides of the Cascade Mountains. They have to work diligently, as the fresh morel mushroom season is very short, typically between March and May. At Northwest Wild Foods, we have blonde morels, grey morels, natural morels and conica morels all available depending on the time of the season.
What Do Morel Mushrooms Look Like?
The appearance of the morel mushroom can vary quite a bit between different species. The colors can range from grey to yellow to brown and they can be anywhere from one to five inches in size. The cap of morel (pileus) contains 70 to 80% of the total weight of the fungus. One thing that all morel mushrooms do have in common, though, is their unique honeycomb-like appearance, which is caused by the presence of the ridges and pits that cover the cap.
Nutritional Profile
Morels are quite nutritious. They are low in calories, at only 31 calories in a 100-gram (3.5 oz.) serving; and they are rich in dietary fiber and are low in both saturated and unsaturated fat. This makes them the perfect flavor boost for sauces, salads, and pasta dishes that won’t significantly affect the number of calories in the whole dish.
They are also a great source of vitamins and minerals, including many B vitamins and vitamin D, as well as copper, iron, phosphorus, zinc and manganese.
Morels are rich in antioxidants such as vitamin E that help fight free radical damage and protect our cells against oxidative stress, helping our immune response, potentially reducing the risk of chronic diseases like cancer and heart disease.
The following nutritional values discussed are for a 3.5 oz. (100-gram) serving, based on based on USDA data and the FDA’s recommended daily values (DV) data from the USDA:
Morels carry the highest amount of vitamin D among the edible mushrooms, providing 26% of the DV levels for vitamin D, mostly in the form of ergocalciferol (vitamin D-2).
They are also an excellent source of the B-complex group of vitamins such as Niacin (B3) at 14% DV, as well as 16% DV of Riboflavin (B2), 9% DV of Pantothenic acid (B%), 8% DV of vitamin B-6 (Pyridoxine) and 6% DV of Thiamin (B1). Together, these vitamins work as co-factors for enzymes during cellular metabolism inside the human body.
Morels are truly unique among wild edible mushrooms, recognized for their rich mineral content. A 3.5 oz. serving of raw morels carry 70% of the DV for Copper, 68% of the DV for Iron, 26% of the DV for Manganese, 18% of the DV for Zinc, 16% the DV for Phosphorus, and 9% of the DV for Potassium.
Iron helps red blood cells shuttle oxygen around the body; zinc is an essential nutrient that plays an important role in cellular metabolism, mucosal regeneration, immune function, and reproductive organ growth.
In addition, important, but lesser amounts of calcium and selenium are also provided. Adequate calcium, phosphorus, and vitamin D levels in the blood are critical for the growth and development of bones and teeth.
Health Benefits
This rich nutrient profile means that morel mushrooms also bring a host of health benefits to the table. This is because of their antioxidant, antitumor, antimicrobial, anti-inflammatory and immune-stimulatory properties. These benefits manifest as improved
digestion, cognitive function and bone health, among others.
Immune Support: Morel mushrooms are a good source of ergosterol (vitamin D2), and other phytochemicals. These are beneficial for protection against different bacteria such as Escherichia coli, Bacillus subtilis, Staphylococcus aureus, Proteus vulgaris, and Pseudomonas aeruginosa. Furthermore, morel mushrooms also offer protection against fungi such as Candida albicans, Aspergillus fumigatus, and Aspergillus niger.
Anti-inflammatory Effects: The abundance of copper provided by morel mushrooms provides anti-inflammatory relief that reduces stiffness and pain associated with arthritis. Healthy levels of copper assist in maintaining muscular strength, strong connective tissue, and reduced lower joint pain. It also alleviates symptoms associated with inflammatory bowel disease.
Brain Health: Iron is essential for the brain function as it plays a vital role in enabling red blood cells to carry sufficient oxygen to the brain. This is because 20 percent of our oxygen intake is used by the brain. An iron deficiency can impair mental functions and memory.
Maintain Bone Health: Vitamin D is essential for calcium absorption and bone mineralization, contributing to optimal bone health and reducing the risk of osteoporosis and bone fractures.
Help Fight Cancer: An in vitro study in the International Journal of Molecular Sciences found that compounds extracted from morels inhibited the growth and spread of colon cancer cells in a dose-dependent manner.
Supports Eye Health: The abundance of vitamin B2 may prevent eye damage and disorders such as keratoconus, cataracts and glaucoma disorders.
Maintain Thyroid Health: Potassium, zinc, calcium and copper are essential for the proper functioning of thyroid activity and to prevent hyperthyroidism
Aids Digestion: Morel mushrooms are also a rich in dietary fiber. Dietary fiber helps stimulate digestion, relieving constipation problems.
Weight Management: The combination of protein and fiber in morels can promote satiety, helping you feel full and satisfied for longer periods, which may aid in weight management and control.
Mental Health: An abundance of Vitamin D prevents mood disorders such as seasonal depression, depression, insomnia, anxiety and mood problems during PMS. A low presence of Vitamin D affects the estrogen and testosterone production and imbalances it.
Enjoying Morel Mushrooms
Please Note: Morels lose weight quickly. We ship our morels at the specific weight ordered but they may have slight shrinkage over shipping. All our morels are top grade and we guarantee them to arrive fresh in good condition.
We do recommend rinsing the fresh morel mushrooms in warm water or salt water before using them.
Whether lightly sautéed in butter, folded into creamy risottos, or nestled atop succulent steaks, morels infuse every dish with an unmatched depth of flavor. Their unique texture, simultaneously tender and meaty, adds a luxurious touch to salads, pastas, soups and sauces, inviting culinary exploration and creativity in the kitchen.
Traditionally, morel mushrooms are enjoyed pan-fried in butter and garlic cloves, with the addition of some salt and pepper.
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Resources Used for NWWF Blog #27: Fresh Morel Mushrooms
https://www.healthbenefitstimes.com/morel-mushroom/
https://foodthesis.com/morel-mushroom-health-benefits-and-side-effects/
https://www.nutrition-and-you.com/morel-mushroom.html#google_vignette
https://wonderspore.com/morel-mushrooms/
https://draxe.com/nutrition/morel-mushrooms/
https://www.webmd.com/diet/health-benefits-morel-mushrooms
https://www.nutritionadvance.com/morel-mushrooms-nutrition-benefits/