Shiitake mushrooms have been consumed in Asia for thousands of years as a source of umami flavor, nutrition and medicine. They are nutritionally dense, containing high levels of potassium, magnesium, calcium and vitamin D when exposed to sun or UV light. Shiitake have all the essential amino acids, rivaling meat as a complete protein.
Research continues to find compounds in Shiitake useful in suppressing cancer, lowering cholesterol, regulating blood pressure, blood sugar and enhancing immune system function. Shiitake contain antiviral, antibacterial and anti-inflammatory compounds.
Many integrative physicians recommend that cancer survivors add Shiitake mushrooms to their daily diet. In addition to fresh Shiitake, Shiitake powder is a great way to get a daily dose. Terra's table makes a Shiitake powder that is delicious added to any savory recipe and is used like any other seasoning to add flavor and nutrition. www.terrastable.com
Try these yummy recipes with Shiitake that are also nutrient-dense!!!
1 ½ Tbs grape seed oil
2 C sliced shiitake mushrooms
2 C fresh asparagus, cut into
1 inch pieces
2 C chopped broccoli
1 red bell pepper, chopped
1 clove garlic, minced
8 large eggs
¾ tsp salt
½ tsp black pepper
½ C crumbled feta cheese
Preheat oven to 400° F. Heat oil in an oven proof skillet over medium-high heat. Add mushrooms, cooking until mushrooms soften, 3 to 4 minutes, stirring occasionally. Add asparagus and cook until softened, about 3 minutes. Reduce heat to medium. Add broccoli, bell pepper and garlic. Cook until broccoli softens, about 5 additional minutes.
Whisk together eggs, salt and pepper. Pour over the vegetables and cook , stirring gently until eggs just begin to set, about 1 minute. Sprinkle the feta over the top and place the skillet in the oven. Bake until the center is set, 10 to 12 minutes.
Variation: use a mixture of mushrooms such as shiitake and oyster mushrooms
Shiitake and Black Bean Salad
2 Tbs grape seed oil
3 to 4 C thinly sliced shiitake
2 Tbs water
1 large shallot, chopped
1 ½ C cooked (or 1 rinsed can) black beans
1 large orange bell pepper, thinly sliced
1/3 C chopped fresh parsley
¾ C purslane leaves *
2 Tbs balsamic vinegar
1 Tbs extra virgin olive oil
1/8 tsp salt or to taste
Freshly ground pepper to taste
In a medium skillet, heat the grape seed oil over medium-high heat. Add the sliced shiitake and cook, stirring, for 2 or3 minutes. Add shallot, continue cooking until mushrooms are cooked through. Add water near end to rehydrate mushrooms. Set aside to cool.
Place the remaining ingredients together in a medium bowl and toss to combine. Add the cooled mushrooms and onions. Toss to combine.
* ¾ C cucumber may be substituted for purslane
2 tsp grape seed oil
¼ C sliced shiitake mushrooms
1 Tbs chopped onion
¼ C Mexican blend cheese
Heat oil in a skillet over medium-high heat. Add shiitake and onions. Cook, stirring, until mushrooms begin to brown. Spread mixture evenly over the bottom of the pan. Sprinkle cheese over the mixture. As it melts, place the tortilla on top. Cook an additional minute or two until tortilla cheese melts to the tortilla. Loosen edges and flip the tortilla over. The filling should be attached. Fold it in half and brown each side of the folded tortilla.