I recently had a fabulous pasta dish topped off with giant portobello mushrooms. Now, I’ll be the first to admit, I don’t usually opt for a carb heavy entree when dining out, especially pasta. For one, I’m Italian, and all Italians prefer their mama or nonna’s homemade pasta dishes so why order something I can get at home?

I did it for the mushrooms!

[Do you remember the Super Mushroom in Super Mario Bros? It caused Mario to grow larger along with the Fire Flower, which allows Mario to throw fireballs; and the Starman, which gives Mario temporary invincibility. I may dust off my Nintendo tonight!]

Let me explain. Mushrooms are a terrific substitute for meat as they contain a paltry 18 calories and zero grams of fat per cup. They also possess a meaty flavor and hearty texture which helps out your psyche of missing that juicy steak which is being devoured by the overweight gentlemen at table 8.

Looking at mushrooms even closer:

One portobello, delivers more potassium than a banana.

Potassium helps maintain normal heart rhythm, fluid balance, and muscle and nerve function. It can also keep your ticker ticking and your brain thinking: The U.S. Food and Drug Administration notes that foods high in potassium and low in sodium may reduce the risk of high blood pressure and stroke.

Mushrooms also pack a lot of selenium.

Selenium partners with vitamin E to produce antioxidants that neutralize the cell-damaging free radicals that can increase the risk of cancer and other diseases. For example, one study, published in the British Journal Urology, found that men who eat plenty of selenium-rich foods can reduce their risk of prostate cancer.

Strengthen your immune system.

According to Solomon P. Wasser, Ph.D., editor in chief of the International Journal of Medicinal Mushrooms, compounds in various mushrooms have been found to enhance the overall function of the immune system, fight cancer, and act as nature’s analgesic with their anti-inflammatory powers.

Fortunately, there’s a mushroom for almost any dish and any situation. Unfortunately, some methods of preparation can be do more damage then good. For example, mushrooms seem to be best prepared in butter, or at least that’s what Rachael Ray told me. If you choose to sauté them in this fashion, limit yourself to two teaspoons (8g fat, 5g sat. fat) and be sure to use real butter instead of the trans-fat loaded stick butter or worse, margarine.

[OK, so Rachael Ray didn't tell me how to prepare mushrooms, but in this clip is priceless as Tina tells Rachael and the audience the correct procedure for smuggling an emmy at an airport.]

BUTTON

The common white mushroom may be unpopular among top chefs but button mushrooms do have excellent qualities. They’re juicy and tasty, and they’re inexpensive, with a flavor that’s only mildly mushroomy.

You can skewer and grill them and serve over chicken or steak. You can also mix white mushrooms with the more expensive mushrooms presented below to extend them.

Average Price? $2 for eight ounces.

PORTOBELLO

The large caps are firm, and their texture, when cooked, is meaty yet buttery soft. The taste is reminiscent of beef hot off the grill.

You can use portobellos in place of meat; put one on a bun like you would a burger. Brush olive oil on both sides of the cap, sprinkle with salt and pepper, and place chopped garlic inside. Roast or grill with the gill side up, then flip after 10 to 15 minutes and cook through.

Average Price? $6 per pound.

SHIITAKE

The most versatile mushroom is earthy and piney, with a low water content so the flavor is concentrated.

Shiitakes go with everything, from seafood to vegetables to red meat. Try roasting them in a spray coated roasting pan for about 20 minutes at 400 degrees. Toss on a little salt after roasting and add to pasta, polenta (that’s cornmeal for all the non-italians), pizza and omelets.

Average Price? $10 per pound.

Important Note: Don’t peel off the thin outer layer during preparation; much of the mushroom’s flavor lies in its skin. You can easily brush off residue found on cultivated mushrooms, which grow in special mixtures of sawdust and secret ingredients, but wild mushrooms (which grow in soil) need a more thorough cleaning. Use a soft toothbrush or damp paper towel to clean the caps. Do not soak mushrooms, as they will absorb water like a sponge and ruin their taste.

For more information about nutrition and healthy eating, check out our review of Jon Benson’s and Tom Venuto’s Fit Over 40. Benson describes his personal struggles with weight loss and the setbacks he endured during his quest for optimal fat loss. There is also a chapter on lifelong nutrition that offers great advice on healthier food options.