Nutrition Blog

Did Someone Say Magic Mushroom?

Let’s talk about mushrooms that carry some magic.

Specifically Enoki mushroom. The what? You might not be familiar with this variety but it is packed with vitamins, fiber and antioxidants. It can help boost your immune system and has a powerful impact on heart health.Some studies have shown that enoki mushrooms might help lower total cholesterol, triglycerides and bad LDL cholesterol, all contributing factors to heart disease. Just one cup of these mushrooms packs a megadose of key vitamins and minerals and dishes up almost 2 grams of fiber. Fiber is important in digestion and protects against constipation, intestinal ulcers and gastroesophageal reflux disease (GERD). You can find it in Asian markets like HMart, but more main street supermarkets like Market Basket carry it as well. It has also been used in Eastern medicine to treat stomach problems, manage blood pressure and promote liver health. Some studies have shown that enoki mushrooms may be involved in fighting against the growth and development of cancer cells. This edible mushroom has a unique flavor and impressive nutrient profile for sure!

 It differs in appearance from other edible mushrooms because it is typically found in clusters with long, white stalks and small caps on the end. Its taste is described as mild yet slightly fruity and tends to have a firm, solid texture. Its high fiber content is sure to fill you up and keep you satisfied, so it can be a great addition to your weekly menu planning rotation. When cooked, it looks like strings or pasta, so the kids might even enjoy it! Use it in soups, noodles, omelets, bowls and more! I personally stir fry it with some sesame seed oil and low sodium soy sauce and add it over my salads or as a side. Delish!! Try it and let me know what you think! Who said healthy couldn’t be tasty?

Close up of edible mushroom fins | Nutrition Blog on Enoki Mushroom

 Enoki Mushroom Bulgogi Recipe

(recipe adapted from www.mushroomcouncil.com)

Ingredients:

1/3 cup low-sodium soy sauce or Tamari (for a gluten free version)

6 cloves of garlic, grated or minced

3 tablespoons dark sesame seed oil

2 tablespoons of honey

2 teaspoons chili paste, such as sambal (or less depending on taste)

20 oz enoki mushrooms

2 tablespoons olive oil

2 heads of baby bok choy sliced 

1 cup shredded carrots

Pinch or two of fine sea salt

2 cups cooked white or brown rice 

1 cup sliced red bell pepper

1 cup chopped or spiralized cucumber

2 large eggs, fried to your preference

Directions:

1.Whisk together the soy sauce, garlic,1 tablespoon sesame seed oil, honey and chili paste in a small dish.

2. Remove any root ends from the mushrooms. Chop the mushrooms into small pieces. Heat the olive oil over medium high heat. Add the chopped mushrooms and cook for 1-2 minutes. They will begin to soften. Pour in the soy dressing and continue to cook until slightly thickened. Remove from heat.

3. Toss the remaining 2 Tablespoons of sesame seed oil with the bok choy and carrots and cook over a medium high heat just until the greens wilt. Sprinkle with a pinch of salt or to taste. Transfer to a bowl.

4. Assemble two servings by filling each bowl with half the rice. Add half the enoki in the soy dressing on one side, and the cooked bok choy and carrots on the other. Next add the bell peppers and cucumbers. Add the fried egg on the top and serve! 

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Voula Manousos’ writing is featured in the “Winchester Living Magazine” and “The Winchester Star” of Wicked Local.

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