Shiitake mushrooms: medicinal benefits and how to cook them

Shitakes grew wild in Japan, Korea, and the Fujian region of China and Taiwan, where Two thousand years ago they were already consumed and venerated.

The Japanese kyusuyu ethnic group offered them to Emperor Chuai around the year 199, and the emperors of the Ming dynasty enjoyed them to maintain vigor and youth.

The shitake or shiitake (Lentinula edodes) has come down to us with its Japanese name, made up of the words “take”, which means mushroom, and “shii”, which alludes to the tree on which it usually grows, the castanopsis cuspidata, a variety of oak.

It is a precious mushroom that grows on decomposing matter, especially oak wood, but also eucalyptus, beech or holm oak, and it appreciates mountainous areas, warm and humid to develop.

It wears a beautiful beige and brown hat, soft to the touch, which in the wild can reach 25 centimeters in diameter.

But the shiitakes that we find in stores have been grown on bags with substrate and shredded wood or, organic ones (very preferable), on wooden logs.

Shiitake properties

Shitake contains the highest fiber content of all cultivated mushrooms. An important part of this fiber is formed by chitin, which helps eliminate fat and cholesterol in the intestine, and by beta-glucans such as lentinan or LC11, which are being studied for their multiple benefits.

It also has fructooligosaccharides that are uncommon in the diet that benefit the development of beneficial intestinal bacteria.

Its proteins, although moderate, are quite balanced in essential amino acids. The only scarce one is tryptophan, so to take better advantage of it, it can be combined with foods rich in this amino acid, such as tofu, cashews, sesame, millet, potatoes, spinach and cabbage.

Among the vitamins in fresh shitakes, those of group B appear almost exclusively, especially B2, B3, B5, B6 and B9.

of minerals highlights its contribution of copper, which strengthens the immune system and helps fight inflammatory processes, as well as the antioxidants selenium, manganese and zinc also represent good contributions and to a lesser extent, iron, magnesium, phosphorus and potassium.

benefits of shitake

Traditional Chinese Medicine has one of its most used remedies in shitake. He uses it for strengthen chi or vital energy, as well as the energy of the blood. It also assigns the sweet taste, and as an associated organ, the stomach.

1. They keep you young

For Chinese medicine it is a food that favors a long and healthy life. It is also used therapeutically for many health problems: it is used to treat infections, liver disorders, fatigue, kidney diseases and even cancer.

2. Strengthens defenses

Shitake extract strengthens the immune system and has been observed to help against bacterial and viral infections, including AIDS.

Its administration has a positive effect on the Influenza A2 virus, reducing its lung lesions by more than 40%.

Lentinan, in addition to being an immunostimulant, also reduces fat levels in the blood, and possesses antibiotic, antiviral, and antithrombotic effects.

EP3 lignin strengthens the immune system and in combination with lentinan has given positive results in the control and fight against the HIV virus. It also exerts a antiviral activity against herpes simplex and hepatitis B.

3. Anticancer

KS-2 is another polysaccharide that increases interferon production and inhibits the growth of tumor cells Ehrlich and Sarcoma 180.

Among the more than 50 enzymes found in shitakes is superoxide dismutase, which decreases lipid peroxidation, which has effects on cell aging. It also offers protection against cancer.

Different studies have observed benefits in other fields, for example, in the prevention of cardiovascular disorders or in the liver protection against damage caused by chemical substances or autoimmune reactions.

shitake in the kitchen

Its aroma is deep, with notes of earth, caramel and nutmeg. Its taste falls into the umami category; It therefore has something meaty and smoky.

Fresh shiitakes are preferable. Once cooked they are softer and more delicate than the dry ones, which have acid and acrid notes.

To cook them, dried shitakes should be soaked in warm water overnight, or at least 5-6 hours before using.

If they are going to be added to a brothy soup or stew, they can be added as is, but keep in mind that they will have to cook much longer. And even so, they will always be somewhat harder than the fresh ones.

Once hydrated, like the fresh ones, the stem, which is very fibrous, must be removed. Then they can be cooked whole, quartered or sliced.

If they are grated they can be used without soaking.

With shiitake practically all cooking methods can be applied:

Steamed they are fragrant and delicate.Sautéed, with the right heat to bring out their flavor, they give their best. Fried increases their power on the palate as well as roasts. Stewed or stewed are integrated into the set with a personal touch. In mycophile Russia, shitakes are eaten in vinaigrette, soups, stews with sour cream and vegetables, in pies and cooked.

Its texture is slightly rubbery but tender and juicy. It adapts to almost any recipe, although in dry dishes such as sauteed, fried or roasted it should not be overcooked as it dwindles and remains dry.

Gives excellent results in dough for croquettes, hamburgers, milanesas or scallops. Its texture and flavor combined with soy sauce, cereals or tofu give very tasty results, for some similar to soft meats.

Purchase and conservation

Shitakes should generally be chosen small, with a uniform-colored cap or light spots, but never bruises, pits, or odd colors.