Magic Mushrooms

Could a mushroom a day help keep the doctor away?

Research shows that certain varieties of mushrooms are one of our best dietary sources for potent antioxidants, such as sulfur-rich ergothioneine and the "major biological antioxidant," glutathione. A diet rich in antioxidants like ergothioneine and glutathione protects cells from free radicals, helping the body withstand everyday oxidative stress that damages healthy cells. Besides boosting longevity, mushrooms pack a serious nutritional punch, providing an excellent vitamin D source, essential for a robust immune system function.

Evidence indicates that the Shiitake mushroom boosts immunity. Lentinan, the active compound in shiitake mushrooms, has been widely studied for its immune system–enhancing effects. Shiitake mushrooms are native to Asia and are cultivated for their culinary and medicinal value.

Dried shiitake mushrooms can easily add deep savory flavor, umami to dishes. I like to think of them as healthy little punches of flavor. While fresh shiitake mushrooms are just as delicious, they can be harder to find, so having dried shiitake mushrooms stocked in your pantry means that you always have a flavorful ingredient at your fingertips. They're easily found at Asian markets and can last for months, maybe even years, if stored in an airtight container in a cool place or the refrigerator.

How to Use

If used in a soup, dried shiitakes can be added directly to the broth, where they'll soften as the soup simmers. Otherwise, dried shiitakes need to be soaked in hot water before they're used in a recipe. The stems are too tough to eat but can add good flavor to stocks and stews; just discard them before serving. The bigger the dried mushroom, the longer you'll need to soak it. In general, smaller mushrooms need about half an hour, and thicker caps can take up an hour to soften. When the mushrooms have softened, pour the soaking liquid through a coffee filter or a sieve lined with a paper towel to strain out the grit, and reserve the liquid for use in other cooking—it adds delicious mushroom flavor to soups.

Immunity Shiitake Soup

In addition to the healthful mushrooms, garlic is an antibiotic, ginger a natural anti-inflammatory agent, and miso is full of probiotics.

Ingredients

• 1 tablespoon olive oil

• 1 large onion, peeled and diced

• 2 large organic carrots, thinly sliced on the bias (or julienned)

• 2 celery stalks, ends removed and diced

• 4 cloves garlic, smashed and skins removed

• 1 Tbsp minced fresh organic ginger

• 1 quart no sodium broth

• 8 ounces fresh shiitake mushrooms, sliced, or 4 ounces dried and soaked in water to rehydrate

• 1 cup organic broccoli florets

• 1⁄2 cup miso paste, divided

Directions

1. Place olive oil in a large stockpot, and roll it around to coat the bottom. Warm over medium heat. Once the oil is warm, add onions, carrots, and celery.

2. Cook over medium heat for 6 to 7 minutes, occasionally stirring to ensure that the vegetables are coated with oil and cooking evenly. When vegetables are fragrant and soft, add garlic and ginger and cook for another 1 to 2 minutes.

3. Add broth, mushrooms (along with the soaking water, if you used dried shiitakes) to the pot and cover. Bring to a boil. Once boiling, reduce heat to medium and partially cover the pot. Simmer for 30 minutes

4. Add broccoli florets and cook until just tender, about 2 minutes.

5. To serve, spoon 2 teaspoons of miso paste into each serving vessel — mugs, teacups, and bowls all work well. Ladle 1 cup hot broth over miso paste, using the back of a spoon to help the paste dissolve completely into the broth. Drink and enjoy! Add in some fresh herbs or greens of your liking.