Prized in many societies as much for their culinary as well as their nutritional benefits, although not a green, mushrooms can be a vegetarian cook’s best friend. Versatile and nutritious—and low in calories—mushrooms can be puréed into creamy soups, rolled into burritos, and tossed into salads. But mushrooms, ironically, have some dark blots on their name. Why?

Unless you are a trained mushroom expert, or mycologist, you can go mushroom hunting in the woods and just as easily pick a safe as a poisonous mushroom variety. That’s why mushroom shopping at specialty food stores and supermarkets is the safest way to select these naturally nutrient-dense foods.

According to the USDA, the humble mushroom should not be ignored for the dinner table: mushrooms are sources of copper, potassium, and folate, to name a few nutrients. Asian studies of mushrooms suggest that mushrooms may help boost the immune system and may contain valuable antioxidants.

Mushroom Varieties

Years ago, the only mushroom readily available was the white variety, and that was often sold canned rather than fresh. Today’s markets, however, offer consumers many of the thousands of wild and cultivated mushroom varieties. Look for such mushrooms as chanterelle, oyster, shiitake, enoki, portobello, cremini, maitake, and the very pricey morel at your market. In your Asian market, look for several dried varieties, such as the shiitake and the straw mushrooms.

Besides the popular white or button mushrooms, the very versatile portobello mushroom may be the consumer’s top pick. Not only is the portobello a fine protein source, its dense, chewy texture makes for pleasurable eating. Because its cap may be large enough to replace a slice of bread, the portobello makes a delicious sandwich, and it can be grilled, roasted, stir-fried, and eaten raw.