“Much Ado About Mushrooms” Part Two (Reishi, Maitake, Shiitake)

Happy Sunday Everyone! Another week has flown by but that makes it one week closer to spring! It was 70 degrees here today and all I could think about was planting flowers and gardens! Hope your week was a good one as well. Thanks for being back as we are on to the second part of our series “Much Ado About Mushrooms.” There were some great comments following last week’s post. Our fellow blogger bernlag shared a great tip about cleaning mushrooms with a toothbrush! I wanted to pass that along to all of you. Tonight we are going to talk about the “Big Three” of mushrooms – maitake, reishi and shiitake.

Maitake mushrooms (pronounced my-TAK-key) is a giant mushroom that grows wild in northeastern Japan and is known as the “king of mushrooms” because of its health benefits. Maitake contains protein, fiber, amino acids, vitamin C, vitamin B, magnesium, potassium, phosphorus and other nutrients. The maitake mushroom also contains compounds called beta-glucans. Beta-glucans are one of the known active polysaccharide compounds that enhance the functioning of the immune system. The most efficient was to obtain the medicinal benefits is to take maitake extract in supplemental form, as the essential nutritional ingredients are lost during the cooking process. Maitake caplets and D-fraction and MD-fraction extracts, beta-glucans derived from maitake that have antioxidant activity are available in health food stores. For increased health benefits when using the D-fraction extract, also take maitake caplets as this will make the extract a whole food complex. The whole mushrooms are also available dried in grocery and health food stores, and can be added to soups and stews!

Reishi is a hard, woodlike mushroom that contains more than 90 percent indigestible fiber. Reishi usually grows on oak trees and Japanese plum trees. Reishi contains carbohydrates, fiber, amino acids, protein, steroids, triterpenes, lipids, alkaloids, polysaccharides, glucoside, coumarin glycoside, volatile oil, vitamin B, and ascorbic acid. It also contains the minerals calcium, zinc, magnesium, copper and germanium. Additionally, reishi contains ganoderic acid, which gives the reishi mushroom its antioxidant power. Reishi is the most commonly used medicinal mushroom because of its proven health benefits. It is used to treat an assortment of disorders including: speeding recovery from illness, enhancing the immune system, treating inflammation of the joints, migraines, chronic fatigue, high blood pressure, dizziness, insomnia, high cholesterol, high altitude sickness, and more. It is recommended taking reishi along with vitamin C to increase the absorption of the mushroom’s polysaccharides. Reishi comes in six different types classified by color: red (the most potent and medicinal of the six), blue (used to improve eyesight), purple (to enhance function of the joints), black, yellow (used for its calming effect), and white. Reishi is found in tablet and liquid products. Available forms of reishi include syrups, soups, teas, injections, tablets, tinctures, and extracts!

The shiitake mushroom (personally my favorite, especially grilled) is delicious and nutritious and has a wonderful texture. Many vegetarians enjoy the shiitake as a meat substitute. It grows in the wild in Asian countries on a variety of trees. Thought it does not grow in the wild in the United States, it is widely cultivated here. Shiitake mushrooms contain protein, free amino acids, lipids, enzymes, polysaccharides, carbohydrates, fiber, vitamin B, and vitamin C. They also contain ergosterol, a provitamin that is converted into vitamin D in the presence of sunlight. Cultured varieties of shiitake also contain the minerals calcium, manganese, magnesium, potassium, iron, phosphorus and zinc. Shiitake mushrooms are the source of two well-studied extracts with proven medicinal effects – LEM extract and lentinan. These have been proven to inhibit viruses, regulate the immune system, ward off infections, improve circulation, and lower cholesterol. Interesting additional fact – scientists have also isolated an amino acid, eritadenine, in shiitakes that may prove to be beneficial in the prevention of heart attack, stroke, and diabetes by lowering cholesterol, preventing blood clots and regulating blood sugar levels. Fresh and dried shiitake mushrooms are available in most grocery stores. They are easily cultivated at home. Fresh shiitake do not lose their nutrient value when cooked at high temperatures. To soften dried mushrooms, place them in water for a few minutes before using. Some ideas for using shiitakes:

Use them to enhance prepared foods and mixes, such as soups, stuffing sauces, gravies, dips and more.

Marinate them for one hour in salad dressing, slice and add to a tossed salad.

Include them in rice and other grain dishes for added flavor and nutrients.

Mix them in stir dry dishes, fried rice and other Asian style dishes.

Add them to omelets, scrambled eggs or quiche (my second favorite way!)

Marinate or grill or skewer them with kabobs for summer barbecues.

Slice them and use them as a pizza topping. (This is great along with black olives and peppers)

Add them to fresh, frozen or canned vegetables during cooking.

Final note: In addition to the whole mushrooms, there are many prepared shiitake products available in health food stores. LEM extract is also available in tablet or capsule form. (Lentinan is poorly absorbed when taken orally, and must be injected under the supervision of a health- care provider.)

RECIPES

Mushroom in Fish. Take 2 cups of chopped mushrooms, 1 egg, beaten, 2 tablespoons of butter, 1/4 teaspoon of ginger paste, 1/4 teaspoon of garlic paste, 1/4 cup of chopped celery, 1/4 teaspoon of basil, 1/4 teaspoon of pepper powder, 1/4 cup of chopped onion, sea salt to taste, 8 fish fillets. For garnishing, 1/4 teaspoon of oregano, and 2 cups of fresh bread crumbs. Heat butter in pan. Add the mushrooms and saute until the water evaporates. Remove from heat. Add all of the ingredients except the fillets. Mix well. Place the fillets in a greased baking dish. Top with the mushroom mixture. Garnish with the bread crumbs and oregano. Cover the dish with foil. Bake at 300 degrees for 15 minutes until golden brown.

Spinach Artichoke Stuffed mushrooms. Take 10 ounces of small white mushrooms, about 15 mushrooms, 1/2 teaspoon of unsalted butter of choice, 1 clove garlic, peeled and minced, 3 cups of baby spinach or 10 ounces of frozen spinach, 1/2 cup of marinated artichoke hearts, diced, and drain the liquid, 2 ounces of reduced fat cream cheese, 1/2 cup of low fat mozarella, shredded, 3 tablespoons of Panko bread crumbs, and 1 teaspoon of olive oil and salt and pepper to taste. Preheat the oven to 400 degrees. Clean the mushrooms, including the stem by wiping them with a paper towel. Remove the stems from the mushrooms and dice them into small pieces and set aside. In a skillet over medium heat, melt the unsalted butter and add the minced garlic, diced mushroom stems, and the baby spinach. Saute for about 5 minutes to cook and lightly brown the garlic and mushroom stems and wilt the spinach. Remove the pan from the heat. Add the diced artichokes, cream cheese, shredded mozzarella, and panko bread crumbs. Season with salt and pepper to taste. Place the olive oil in a small bowl, use a pastry brush to dip into the olive oil and coat the mushroom caps lightly with the olive oil. Then place the mushrooms on a cookie sheet. Use a teaspoon to fill each mushroom cap, press filling inside the cavity of the mushroom. Usually, about 2 teaspoons of the filling will fill the mushroom. When all mushrooms are filled, place the cookie sheet in the oven for about 15 minutes until mushrooms are golden brown and cheese is melted.

Have a fabulous week! Stay safe and well. Next week we will have the final installment of this mushroom series!

“Let me accept adversity is but a part of life, where I am given the opportunity to rise from each experience – not fall.”