The Low Carb Diabetic: Mushrooms : Did You Know !

The Low Carb Diabetic: Mushrooms : Did You Know !

Mushrooms are a type of fungi. There are many different varieties, including those that can be picked in the wild, as well as cultivated mushrooms that are generally sold as buttons, cups or flats according to age. Large flat (Portobello) mushrooms have more flavour than young buttons, and chestnut mushrooms tend to have a slightly stronger taste and firmer, meatier texture than ordinary white ones.

Buyers Guide
Cultivated fresh mushrooms are available all year. Wild mushrooms are at their peak in autumn although some, such as morels, are found in spring. Dried mushrooms are available all year round.

Choose cultivated mushrooms carefully as they tend to turn limp quickly and loose their flavour. Avoid any that have broken caps, bruised or wrinkled dry patches or that look limp, slimy or sweaty.

Dried wild mushrooms can be easily reconstituted by soaking in warm water. They are excellent added to soups, stews and risottos. As the drying process concentrates their flavour, you only need a few to enhance the flavour of a dish.


All mushrooms are best used on the day of purchase, although cultivated ones will keep for up to three days in the refrigerator. Mushrooms will sweat if stored in plastic, so keep them in a paper bag, or wrapped in kitchen paper.

To freeze mushrooms, slice them and either sauté in butter or oil, steam or blanch. Cool to room temperature and pack in rigid containers. Cook from frozen unless stir-frying, when you will need to thaw them first in order to avoid being splashed by hot oil when you add them to the pan.

Opinion is divided over whether to lightly rinse mushrooms or to simply wipe them with a damp cloth, but if they’re picked wild, they should always be cleaned carefully before cooking. There’s no need to peel the stems before steaming, frying or grilling mushrooms, unless they’re particularly thick or discoloured. Small mushrooms can be cooked whole, halved or quartered; larger ones are best sliced, chopped or stuffed whole. Butter, cream, parsley and garlic all add flavour to mushrooms. Use them in, sauces, curries, bakes, omelettes and stews, as well as salads.

An easy mushroom sauce (pictured above) is a great recipe to have in your repertoire because it’s so versatile.


Serves 2 – 4
1 tbsp olive oil
15g/½oz butter
1 brown onion, finely chopped
1 clove garlic, peeled and crushed
225g/8oz button mushrooms, wiped and sliced
150ml/5fl oz dry white wine
150ml/5fl oz crème fraîche
1 tbsp freshly chopped parsley
salt and freshly ground black pepper


1. Heat the oil and butter in a frying pan and add the onion. Cook the onion until softened but not coloured.
2. Add the garlic and the mushrooms and cook for 3–4 minutes until the mushrooms are soft but have not released their juices.
3. Add the wine and reduce the volume of liquid by half.
4. Stir in the crème fraîche and parsley and heat through. Season to taste and serve.

Recipe suggestions using mushrooms

Mushroom Bourguignon with Celeriac Mash – see here

Lemon Garlic Pork Steaks with Mushrooms – see here
Mushroom and parsnip rösti pie – see here
Mushroom and Garlic Soup – see here

Dear reader, this blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

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