Shiitake: The superfood mushroom taking over kitchens
Shiitake mushrooms are not only a staple in Asian cuisine but also feature prominently in dishes like ramen, dashi, and various dumpling fillings. They offer impressive health benefits, so they often appear as dietary supplements. What else is worth knowing about this remarkable mushroom?
Commonly referred to as Japanese knotweed or oak mushroom, its more frequently used Japanese name reflects the conditions in which it grows. "Shii" refers to a tree from the beech family—these mushrooms preferentially grow on its dead trunks. They can also be found on decaying oaks, chestnut trees, maples, hornbeams, and poplars.
In natural settings, shiitake mushrooms primarily grow in Southeast Asia, where the climate is warm and humid. However, most shiitake mushrooms available in stores come from industrial cultivation. The Japanese discovered as early as the 13th century that shiitake was suitable for cultivation. In 1796, the gardener Satō Chūryō included a detailed description of shiitake cultivation in his book. It involved cutting trees (usually shii) and placing logs in locations where mushrooms were already growing or their spores were present.
Today, cultivating shiitake no longer requires the use of trees, and the process itself is more mechanized. The demand for these mushrooms is increasing with the growing popularity of Japanese cuisine.
Shiitake – nutritional values
Shiitake is not only a valued culinary product but also a medicinal agent used for centuries in Asian medicine. Contemporary scientific studies have confirmed its impressive properties, thanks in part to its high concentration of beta-glucans (organic chemical compounds that are a component of dietary fiber).
These compounds help stimulate the immune system, increasing the body's resistance to bacteria, viruses, fungi, and other parasites. One of the beta-glucans, lentinan, also exhibits anti-cancer effects by activating macrophages, T lymphocytes, and NK cells (Natural Killer cells).
People who struggle with elevated LDL cholesterol levels should introduce shiitake into their diet. Beta-glucans can effectively lower cholesterol concentrations and, as a result, help prevent dangerous ailments.
Japanese mushrooms are distinguished by their high potassium content, which is important in maintaining the body's ion and water balance, lowering blood pressure, and ensuring proper muscle contractility. They also contain B vitamins, especially niacin (B3), which is essential for brain function, soothing nerves, and synthesis of important sex hormones, cortisol, thyroxine, and insulin.
Shiitake in the kitchen
Shiitake mushrooms are becoming more readily available in American stores, usually in dried form (they don't lose their flavor or nutritional value when dried) and sometimes fresh. They have many uses in the kitchen, not only in Asian dishes like the popular miso soup.
It's best to soak dried mushrooms in water overnight before preparation. If pressed for time, soak them in hot water for at least 2 hours (the caps will become firm, but the stems may remain quite hard, so it's advisable to cut them off).
Shiitake mushrooms can be used to prepare a delicious broth, serving as a base for various soups, such as fish soup. They're also great in wok dishes, stir-fried vegetables, or noodle recipes. They make an excellent substitute for classic meat or vegetable stock when making risotto.
Shiitake are excellent for dumplings filling, paired with ingredients like bok choy, chives, and ginger. They can also be stuffed or added to various salads.
Remember that mushrooms should not be subjected to prolonged heat, as this can make them hard.
