Shiitake - a food powerhouse!

Article first published in Embrace Mag, Feb 2021

Watch here: https://youtu.be/ML-6RxDanH8

You may not think of mushrooms as a nutritional powerhouse, but let me tell you about Shiitake. This is the second most eaten mushroom in the world, known as the ‘food of the Gods’ by the Romans, and the ‘elixir of life’ in Chinese cultures. Shiitake provides a range of micronutrients, including a whopping 8% of its weight in potassium. This makes Shiitake the perfect heart health food, not only does the beta-glucan fibre help to balance your cholesterol by dragging the excess through your gut, but the potassium helps regulate heart beats. It also helps your muscles to move, your nerves to work, and your kidneys to filter blood.

Shiitake has demonstrated some antimicrobial activity too, quite the bonus for your microbiome if you want to boost your ‘second brain’. The antioxidant and anti-cancer capacity of this mushroom also plays a role in it’s longevity promoting reputation. The beta-glucan fibre, mentioned earlier, is a soluble fibre which has the ability to suppress leukemia cell growth. If you like mushrooms, there are many ways to get your daily dose - from Shiitake chips, stir-fries to ramen and other soups. Shiitake is a common ingredient in Chinese dishes, as it’s native to Asia with a rich history of use in the kitchen and in herbalism. It has been cultivated by humans since the 12th century in Central China, hence why it is popular in Chinese cooking and the second most eaten mushroom.

A study by Dai and colleagues, in 2015, demonstrated tangible improvements in immune status. This was shown through improved cell proliferation (replication), more active white blood cells and increased sIgA production. The regular consumption of Shiitake by the patients also brought down inflammatory markers seen in the blood, suggesting that the increase in immune function was not related to any inflammation (this is a good thing - signalling no infection caused the increased activity). Improvements in immune function without inflammation means your mmune system is able to do its job better. Shiitake is definitely one to keep in the fridge during the winter months. You can even grow Shiitake at home if you’re willing - Life Cykel has affordable grow kits you can sit right on your kitchen bench! So really, Shiitake is the true essence of food as medicine.

If I haven’t convinced you to include Shiitake in your diet yet, try out this soul warming Caramelised Shiitake Risotto recipe from the Minimalist Baker.

Ingredients

● 3 1/2 – 4 cups vegetable broth

● 2 Tbsp avocado or olive oil

● 3/4 cup thinly sliced shallot

● 1/4 tsp each sea salt and black pepper

● 2 cups sliced Shiitake mushrooms, hardy / woody stalked removed

● 1 Tbsp coconut aminos // tamari // soy sauce)

● 1 Tbsp chopped fresh thyme (or 1⁄2 tbsp dried)

● 1 cup arborio rice (risotto rice)

● 1/4 cup dry white wine (optional)

● 1/4 cup (vegan) parmesan cheese // or sub nutritional yeast)

Instructions

1. In a medium saucepan, heat vegetable broth over medium heat. Once simmering, reduce heat to low to keep warm.

2. In the meantime, heat a large pan* over medium heat. Once hot, add oil and shallot and season with a pinch of salt and pepper. Sauté for 3-4 minutes – stirring frequently. Then add mushrooms and coconut aminos and continue sautéing until the mushrooms are golden brown and caramelized. Optional: remove some of the shiitake mushrooms from the pan and reserve for serving – not necessary, but it makes a nice garnish.

3. Add the thyme and arborio rice and cook for 1 minute, stirring occasionally. Then add dry white wine and stir gently. Cook for 2 minutes or until the liquid is mostly absorbed.

4. Using a ladle, add warmed vegetable stock 1/2 cup (120 ml) at a time, stirring almost constantly, giving the risotto little breaks to come back to a simmer. The heat should be medium, and there should always be a slight simmer (adjust heat as needed). You want the mixture to be cooking consistently but not boiling or it can get gummy and cook too quickly.

5. Continue to add vegetable stock 1 ladle at a time, stirring to incorporate, until the rice is ‘al dente’ – cooked through but still has a slight bite. This whole process should take about 15-20 minutes.

6. Once the rice is cooked through and al dente, remove from heat and add (vegan or not) parmesan cheese. Stir to coat (see photo). Taste and adjust flavor as needed, adding sea salt and pepper to taste or more vegan parmesan to enhance the cheesiness. If dry at this point, add a little more warmed broth. 7. To serve, divide between serving bowls and top with reserved mushrooms, additional vegan parmesan cheese, and a sprinkle of fresh parsley (all optional).

8. Best when fresh, though leftovers will keep covered in the refrigerator for 4-5 days or in the freezer up to 1 month. Reheat on the stovetop with additional (warmed) vegetable broth until hot.

Video link: https://youtu.be/74VOrJct-zo