Morel mushroom hunting season is underway this spring, offering outdoor enthusiasts a chance to forage for the prized fungi. Shanthi Appelo, a registered dietitian with Blue Cross Blue Shield of Michigan, shared tips on finding, preserving, cooking and understanding the nutritional benefits of morel mushrooms.
Morel mushroom hunting is described as a fun activity that encourages being alert and in tune with nature. The pursuit of morels is known to be challenging due to their specific environmental preferences, making successful finds highly rewarding.
Foragers typically look for morels first on south-facing slopes, which warm up faster in the spring. Later in the season, hunters can shift their search to west and then north-facing areas. Morel mushrooms thrive in specific environments, with dead or dying elm trees being considered prime real estate for finding them. They also favor ash trees and older apple orchards. Areas that experienced a fire the previous year can also be productive spots.
Appelo said morels prefer well-drained locations with some sunlight and not too much darkness. Appelo noted that she goes on an annual morel hunting trip and last year found 173 morels.
After picking morels, it is important to clean them immediately to prevent dirt from accumulating in bags or other carrying vessels. Appelo recommends cleaning morels by soaking them for about 10 minutes in warm, salty water. This method helps remove bugs and other debris, though it may slightly reduce their flavor. For large batches that cannot be consumed quickly, morels can be dehydrated for preservation. Dehydrated morels are easily rehydrated by soaking them in water. Appelo suggested using chicken stock or other types of stock for rehydration to infuse additional flavor, describing the liquid as “liquid gold.”
Appelo demonstrated a simple recipe designed to highlight the morel’s natural flavors and textures. The dish involves sautéing garlic in olive oil, then adding the rehydrated morels and a small amount of their rehydration liquid. Fresh spinach is also stirred in, as its flavors pair well with the mushrooms. The mixture is then served on toast and topped with Parmesan cheese and green onions. Appelo emphasized using simple seasonings like salt, pepper and garlic to allow the delicate flavor of the morels to stand out. She said simple recipes are best because morels are a delicacy only available once a year and are hard to find, stating, “we want to let them shine on their own.”
Morel mushrooms offer several nutritional benefits. They are low in calories and fat, similar to most other mushrooms. Appelo said morels contain slightly more plant-based protein than other varieties, along with a good source of fiber. If grown in sunny locations, they can be a good source of vitamin D. Morels also provide iron, copper, potassium and B vitamins. Appelo noted that morels are “not just a delicacy, it’s actually a really good source of nutrients.” She advised against overly complicated recipes, as morels can “lose a little bit of their luster with, other ingredients.”