Certain species of “medicinal” mushrooms are the focus of current research in immunological functions, including anti-tumor and anti-cancer research, which should be an attention grabber in and of itself. Let's just say that besides having science proven medicinal properties; mushrooms have above average nutritional qualities that add to flavors that delight in almost any recipe. Not only are certain mushroom species renowned for their therapeutic properties, they are nothing short of a nutritional powerhouse as well.
Take the popular Shiitake mushroom. It is rich in anti-oxidants such as Selenium, Vitamins C, E and A. It also has plenty of Vitamin D. The Shiitake mushroom (lentinus edodus), sometimes called the Japanese Black Forest Mushroom, is a highly regarded mushroom, often found fresh or dried in Asian markets. With such a nutrient dense option, natural vitamins derived from whole foods are always best for the body.
Medium brown with an umbrella cap, Shiitake mushrooms are earthy, chewy and provide a colorful touch in a multitude of recipes. One Asian-style recipe calls for combining these mushrooms with napa cabbage and bok choy, then using a wasabi dressing and mingling the “Asian slaw” with tofu. Adding soy, hoisin and perhaps tomato sauce to similar ingredients can make an excellent main dish for a traditional bok choy stir-fry. Pancit Canton, a traditional Filipino dish, can be amply garnished with Shiitake mushrooms then mixed with vegetables and chicken, pork or shrimp as the main component of the dish.
The Enoki mushroom (Flammulina velutipes) is essentially a Japanese mushroom. It has thin stems, small caps and an ivory color, giving dishes a delicate, dramatic flair and it is often a cook's choice for food presentation. Enoki mushrooms are typically used in the Korean Gosari namul or Fernbrake salad. Namul is the generic title of a Korean vegetable dish. The gosari or fern shoots of the Enoki are usually picked fresh near the mountains and then dried. When preparing this dish they are soaked and pan-fried with sesame oil and soy sauce, flavored with fresh garlic and green onions. The Korean chef has the option of combining this delicate vegetable dish with minced beef.
Oyster mushrooms (Pleurotus ostreatus) are another delectable treat. They look a little like oysters with an abundance of tiny, packed gills. They need to be used quickly or they will tend towards sogginess. Their protein content ranges between 1.6 to 2.5 percent, so they are indeed rich in protein. They also carry substantial percentages of potassium, folic acid, niacin and vitamin C. Their percentage of niacin is unusually more than ten times the percentages found in most other vegetables. They contain substantial amounts of the mineral salts required by the human body. The common but delicate oyster mushroom is power-packed with nutrition. Indeed, the oyster mushroom has the ability to help one obtain a nutritional body balance .
Oyster Mushrooms can be used for innumerable quick and easy dishes. One can make oyster mushroom tempura by dropping eggs into pastry flour, then dipping the mushrooms in the batter and deep-frying. One can create a Thai style oyster mushroom fried rice using eggs, rice, garlic and other garnishes, including fish sauce and a medium-sweetened kejap manis, a delicate Indonesian soy sauce made with palm sugar molasses.
The Matsutake mushroom is found in Korea, China and Japan and has long been a revered component of Japanese cuisine. Because of its deep flavor, rich aroma and difficulty in obtaining, it is considered the King of Edible Mushrooms. Wild Matsutake growth is generally associated with the Japanese red pine, making it difficult to cultivate and the annual yield very low. During Matsutake Mushroom season in Japan, there are regularly scheduled Matsutake hunts that provide an enjoyable pastime for those who wish to obtain the highly valued mushrooms by adventure rather than by digging deeply into their pockets.
Two popular Japanese dishes are Matsutake Gohan, seasoned rice with mushrooms and Matsutake Dobinmushi, a chicken and shrimp soup, mixed with the mushrooms and steamed in a Japanese teapot. Matsutake mushrooms are often mixed with sukiyaki and tempura dishes in Japanese cuisine.
Many of the above mushrooms are now cultivated in laboratory conditions and concentrated in specialized ways in order to capitalize on their medicinal properties. These specialized extracts can now be found in liquid vitamins and other specialized supplements. While a new advent for Western cultures, Asian cultures have known for centuries about the special properties of certain mushroom species.
A 1987 study (Ying, et al) revealed 270 mushroom species with medicinal properties. China and Japan, two cultures with ancient ties to the mushroom, have been forerunners in providing scholarly works validating the medicinal properties of certain mushroom species. Given that prevention is always wiser than treatment, be certain to add these delicious variety mushrooms to your recipes. Not only will the taste buds come alive with pleasure, the body will simply say thanks.
Submitted by,
Dr. Linda Posch MS SLP ND
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