Shiitake mushrooms have been cultivated in China and Japan for over a thousand years. They originally grow on the wood of Japanese oak, but the evolution of cultivation has led to it being grown on the wood of other trees. Shiitake mushrooms are the main source of protein in several Asian countries. You should include them in your diet if you are thinking of becoming a vegetarian because of their high protein intake. In addition, they have been traditionally used in Chinese and Japanese medicine to strengthen the immune system and extend life; when you have high defenses, your body is less prone to infectious diseases. Recipes: - Broccoli Wok with Shiitake - Shiitake and Miso Soup - Shiitake Pasta
When autumn comes
cold and rain also come
And magic happens
in the woods
What I have around me is a wonderful mushroom cultivation shiitake, This one
This mushroom is native to China and Japan and has been cultivated there for more than 1000 years, currently it is a crop that has been proliferating around the world and Russia has become one of the largest producers of canned shiitake, selling it mainly in vinegar
It is a mushroom with a soft texture, fragrant, in fact it is also called scented mushroom and it is appreciated in gastronomy everywhere
What else can we tell you about shiitake? One of the most interesting fact is that it is one of the most important sources of protein in Asia
It is sold fresh, dry and it has got lovers and detractors, If you want to know a little more, come with me to the forest
Did you know that shiitake mushrooms are the main source of protein in several Asian countries? If you are thinking of becoming a vegetarian, this mushroom must be in your diet
Did you know that in traditional Chinese medicine it is considered an efficient aphrodisiac? It has recognized tonic properties and is appreciated for being an energy food
Did you know that it is the second most cultivated mushroom in the world? Shiitake mushrooms can be grown in several substrates, but the best crop is the ancestral, in oak wood, guaranteeing a superior quality in the product and in its flavor
This is Dr
Sánchez, nutritionist from Hifas da Terra and he's going to tell us a little more about this superfood
Well, the shiitake has the nutritional characteristics of many mushrooms and also some more particular
In general mushrooms have high protein content, vegetable protein, compared to other plant foods, protein that has essential amino acids, which meat, fish, etc do not have
That's why it has a high quality protein, as we call it
it also contains important minerals, it has vitamins such as vitamin B12
They have very low sodium compounds, low calories compounds as well, almost no fat at all, also have special componentsl, which are beta-glucans
We are now investigating, all over the world, in relation to the effect that beta-glucans can have about the body in general
because the mushroom is a
an organism
The fungi kingdom, which is a great absorber of the matter from which it survives, then that organic matter that really feeds the mushroom
and so on, it is what we are working on
It is a mushroom with a great controlled content of all of nutrients
Those fresh nutrients are sometimes not easy to get
So the mushroom in brine is used there, it can lose some properties while in brine and gain others, such as electrolytes, minerals
And then the dried mushrooms, which dehydrated properly, for example, at less than 40 degrees per dehydration it will preserve some properties, and it is practically the same
as the mushroom has a high water content
And how long does a dry mushroom last? A dry mushroom lasts a long time, that is, the key is to hydrate it well, as it is indicated in the wrapping
following the indications and that, because there's an expiration period that the law requires you to keep, but if it's done, more or less, a packet of mushrooms can last up to for 3 years
3 years keeping its properties? yes, indeed
Any recipe for shiitake mushroom? Since you are a nutritionist you will have something to tell us
Well, I can say how I like the shiitake mushroom, I like it grilled, that's it
no garlic
nothing
a pinch of salt and that's it
a pinch of salt and little oil
It tastes delicious
If you use some kind of species it changes the taste actually
that is why I like it just grilled, but It can be eaten in different ways
with scrambled eggs, baked, cooking it as if it were the protein of any dish, instead of
meat like a grilled steak, as you say
with pasta, rice, risotto
there are multiple varieties, it is a very tasty mushroom
And also has a metabolically interesting component, such as lipid-lowering which lowers blood cholesterol levels there are already studies and clinical trials done in patients, with extracts from it
In japan actually there is a component of shiitake which is lentinan and is already authorized to be used as an agent in several pathologies, including oncological pathologies
Great
It is really interesting
So we should take the organic one, shouldn't we? Indeed
We should take the organic as long as it is controlled well conserved but the control of the strain is really important the control of natural substrate is also very important
It's all of this what gives the mushroom
let's say
its properties
Well, thank you very much Ricardo
It balances the negative symptoms caused by chemotherapy
It is anticancer
it stimulates the immune system
it lowers cholesterol levels
it stabilizes blood sugar levels
If you don't know the dehydrated shiitake yet today you will
It's a mushroom with different sizes
smaller, larger and when dry it is really hard, almost like a pebble
Normally it has the stem cut, some come stemmed, but are generally not eaten because it is too stringy and tough even after it has been in soaking, after having been cooked
so if you have one with a long stem always cut it off, either dehydrated or fresh
When dehydrated mushroom are put to soak, for about half an hour in warm water, they softens a lot and here we already have a mushroom with that chewy texture more like fungus
It smells a lot
This mushroom is called aromatic mushroom in Asia, in addition to shiitake and it really is
Now I'm going to show you as it really is, these are particularly large, In other words, there is a certain difference between one and the other
But it's like a hood It does not have the stem because we don't eat it and it is just as aromatic, the smell of the dehydrated mushroom is more intense, but it also smells a lot, especially when it is put it in the pot or wok
What are we going to make today? Shiitake mushroom wok with broccoli
Let's light the fire to a 7 if you have a vitro, 8
it depends on the heat it generates
The first thing we are going to do is
I have no olive oil
Add virgin olive oil a colour quite spectacular and scent
Next
stir-fry red onion which is very aromatic too, it always adds a touch of color to the dishes in this wok, a small onion, What is next to add? Grated ginger, it is also smelly, it is going to give a spicy touch, I warn you, this is a pretty Asian dish so do not use all this
Just a touch
to taste it is up to you, and mix well
What is interesting about the wok? Well, it allows you to cook vegetables really fast so that they do not lose their properties, it is a bit like browning
And that's it
It is also really fast
cooking fast food is not always bad, otherwise ask Asian people who are experts in healthy fast food
It is already well mixed, Next thing to add is fresh shiitake mushroom, it's already cut
The mushroom also cooks quite quickly, at first they release a lot of water, a lot of juice It already smells of ginger, onion, mushroom, it is a delight
Increase the fire a little to cook faster in a few minutes you will notice the shiitake reducing in size, releasing juice
I'm here in the kitchen fumes
Now
next ingredient to be added is broccoli
What about the broccoli? Put it to steam for 5 minutes, put it in a pot with a little water, close it and just let it cook for about 10 minutes or so so this way it keeps an intense green color and the crunchy texture
Add broccoli
This is a really light dish but with a high protein content
the shiitake
And one last little piece Remove it all and continue to sauté, It smells great
It's almost done Final touches
pine nuts, they have a special flavor
put a handful
And to finish the unmistakable touch of a wok, soy sauce
Stir fast
I'll try not to make a mess Ok, It's done
A wok in 7 minutes
What? Fast food
Another easy and quick recipe is to make pasta with shiitake
What can you do to save time? Bring the pasta to a boil while you prepare everything else, I have it already made, put it aside, and cut garlic 2, 3 cloves, depends on whether it is just for you or for the whole family
Cut 3 garlic while lighting the fire so start with the mixing
Virgin olive oil, you can use a wok or you can use a large skillet, both are ok add oil to stir-fry fresh shiitake mushroom, cut and the garlic cut the last clove of garlic because it is very tasty, and also healthy
We already dedicated another episode to this superfood too
because everything is complemented
The mushroom takes more or less 4 minutes to brown not much more and you go stirring
Let it release its juice
When you see the shitake size has been reduced and the garlic is golden brown It is time to add the pasta
Take the spaghetti, you can also do it with macaroni or any pasta you like, I'm going to use my hands
Add the amount that you want, salt and begin to stir
Go mixing
A simple but really tasty pasta
Little by little the spaghetti is taking the sauce, the touch of garlic And the last thing to be added is
uhh my eyes are watering, the steam comes to me like
so, parsley
cut it quickly and put it fresh because it is intense in flavor, it gives it a touch of color
simply to stir at the end
Mmm how it smells
put it all, the combination of garlic, parsley and shiitake is medicinal, who would say that eating pasta is healthy, right? And here is today's menu
Done
Here it is
Pasta with mushrooms
Next recipe with shiitake that I'm going to give you is a soup
We are going to make it with the dehydrated shiitake that is already cut and soft, let's keep cutting What else is in this soup? Well, it is quite simple: purple onion if you don't have purple, white onion is ok, a carrot and later if you feel like it you could add miso, because the shiitake mushroom being Asian give like that oriental touch to the soup
I encourage you to try miso, if you do not like it as it is digestive
but if you really don't want to
just use salt or give it a touch of cumin, something to lift the flavor and that's it
Cut all the shiitakes squishy, smelly
The onion is already cut, Well, I didn't want to cry on camera put a little extra virgin olive oil to brown the onion while I cut the carrot
Give it power
done
Cut the carrot into thin slices
Amounts are up to you, really
If you are going to make a broth for later days or drinking it at the moment
I'm going to make a mini soup for myself
Add the onion to the oil that surely is already hot
I really like to cut it into julienne strips but if the onion is not exactly your thing, then
smaller, squares it is
it will also do
Stir so that it gets golden
What else can I tell you about
about the shiitake mushroom? A few years ago it was not found fresh, finding them dehydrated was the normal, now finally it is really accessible and it changes a lot in flavor, there are people who curiously prefer them dehydrated to fresh
So it's a matter of trying
I personally use both because, it is true that, there are differences in taste and according to the dish
well
For example
soup
I like it more with dehydrated, it has a more intense flavor, it is usually smaller in size and you could even put them whole
The onion is browning
add carrot, shiitake that's it
add water
Shiitake is amazing it already smells, it is not even cooking and it smells a lot all you have to do is let to cook for about 20 minutes, so you can leave the kitchen
Bowl, bowl, ladle
Let's try this amazing soup about 20 minutes have passed, so I have had time to take a walk and serve
It smells amazing it has a wonderful colour
so pretty and here it is
Well this soup is perfect as a starter, lunch or dinner, It's perfect
perfect for freezing winter
As you can see, the shiitake is a really versatile food that you can include quickly in many ways
Let's review the recipes we have made: A wonderful shitake wok with pine nuts and broccoli, A pasta easy shiitakes, garlic a little parsley and finally a soup, a winter soup
Asian people say: that shiitake helps you live longer So if you want to live longer, you better buy it now
Audio:
Subtitles:
Superfoods - Quinoa
Superfoods - Avocado
Superfoods - Shiitake Mushrooms
Superfoods - Cocoa
Superfoods - Wakame Seaweed
Superfoods - Olive Oil
Superfoods - Pomegranate
Superfoods - Radish
Superfoods - Broccoli
Superfoods - Pollen