Follow us on Twitter @EatThePlanetOrg
The shiitake mushroom(Lentinula edodes ) is a fungus native to Japan. It is a popular mushroom in Asia, but has recently begun to enter the European and American markets. What makes this mushroom so interesting is that Shiitake, unlike many other popular mushrooms like Portabella, is very easy to grow.
Today, China is by far the world’s largest producer of shiitake mushrooms, supplying 80-90% of all commercially available mushrooms. Many other countries produce smaller quantities of these mushrooms, including Korea, Japan, Brazil and the United States. Worldwide, around 150,000 tons of shiitake mushrooms are produced each year. You can read more in our article about shiitake mushrooms.
Shiitakes are low in calories. They also provide good amounts of fiber as well as B vitamins and some minerals.
Here are the nutrients you get in four dried shiitake mushroom caps(15 grams) :
Carbs: 11 grams.
Fiber: 2 grams.
Protein: 1 gram.
Riboflavin: 11% of the RDI.
Niacin: 11% of the RDI.
Copper: 39% of the RDI.
Vitamin B5: 33% of the RDI.
Selenium: 10% of the RDI.
Manganese: 9% of the RDI.
Zinc: 8% of the RDI.
Vitamin B6: 7% of the RDI.
Folate: 6% of the RDI.
Vitamin D: 6% of the RDI.
In addition, shiitakes contain many of the same amino acids as meat. They also contain polysaccharides, terpenoids, sterols and lipids, which are due to increased immunity, a reduction in cholesterol levels and an anti-cancer effect .All of these properties may vary depending on the location and culture, storage and use of mushrooms.
1 pound, shitakes, mushrooms
3 tablespoons avocado oil
2 white onion, sliced thin
1 teaspoon garlic clove
1/8 cup apple cider vinegar
2 teaspoons chopped mixed herbs like basil, Cilantro , Parsley all great with mushrooms
Sea salt and freshly ground pepper
½ cup Italian parsley leaves, chopped
1. Thoroughly clean shitakes mushrooms.
2. Cut the shitakes mushrooms from 1/8 “to 1/4” thick.
3. Heat the avocado oil in a large pan over medium heat. Add the chopped white onion, cook for 1 minute and add the shitakes mushrooms.
4. Cook with constant stirring for 8 to 10 minutes, until the mushrooms have released their juice and brown.
5. Add the garlic clove and apple cider vinegar, increase the heat and simmer for another 2 minutes until the wine has completely evaporated.
6. Mix the herbs; Mix well and taste. Add parsley and serve.