The Magic of Mushrooms by Suzanne Laurie

June 13, 2012 | In Health, News, Recipe

Mushrooms have been used for thousands of years both as food and for medicinal purposes but it is only in recent years that here in the West we have really begun to understand their incredible health protective properties. So whether you are trying to reduce inflammation, prevent cancer, combat heart disease or fight off a cold there is a mushroom somewhere that can do the job!

Mushrooms are low in calories, high in vegetable proteins, fibre, iron, zinc, essential amino acids, vitamins & minerals. They also have a long history of use in traditional Chinese medicine with their effects on promoting vitality and increasing immune function being well documented. Recent studies now support these beliefs and have helped us understand how mushrooms work to support heath. It appears that mushrooms are probiotic - they help our body strengthen itself and fight off illness (bacteria, viruses and other fungi) by maintaining physiological homeostasis and restoring our body’s balance and natural resistance to disease. They also appear to protect against heart health, reduce inflammation, combat allergies, help balance blood sugar levels and support the body’s detoxification mechanisms.

The specific medicinal compounds they contain are special forms of carbohydrates that have been classified as Host Defence Potentiators (HDP). Perhaps the most exciting research has come out of Japan, Russia, China, and the USA where findings have demonstrated that these compounds act as anti-tumour agents and are therefore being explored in the fight against cancer. However, a number of compounds from various mushrooms have been shown to have other just as amazing actions in the body, making mushrooms one of the most exciting health foods of this generation. This has led to many supplement companies producing extracts of different mushrooms, however eating mushrooms appears to be as effective a way of getting their benefits. I would advise experimenting with as many varieties as possible and for those which are difficult to obtain fresh, try your local health food shop for dried versions which can be hydrated and added to soups, stir fries and stews.

Individual Mushrooms

Some mushrooms have been researched more than others, but this does not mean that other species are not just as impressive. This includes the common button and crimini mushrooms, which are widely available. However the best research has been done on the following mushrooms:

  • Maitake Mushroom (Grifola frondosa)
    • Best known for its cancer-fighting and anti-viral properties: Maikate mushrooms appear to activate and energise immune cells.
    • People with Type 2 Diabetes may also benefit from maitake mushrooms: due to a compound they contain that appears to increase insulin sensitivity.
    • Research is also being conducted on the blood pressure lowering effects of maitake.
  • Shiitake
    • A specific amino acid, called eritadenine, in shiitake has been demonstrated to help speed up the processing of cholesterol in the liver and help body tissues absorb excess cholesterol so there is less circulating in the blood.
    • Like maitake, shiitake also appears to be a formidable anti-viral and cancer fighter: in lab situations shitake mushrooms cause tumours in mice to regress or vanish in 80 to 100% of the subjects
  • Reishi
    • Reishi mushroom (Ganoderma lucidum) is a medicinal not culinary mushroom and is particularly beneficial for individuals with asthma and other respiratory complaints.
    • For four millennia, the Chinese and Japanese have used reishi mushroom as a medicine for liver disorders, hypertension, and arthritis
    • Researchers have found that reishi has anti-allergic, anti-inflammatory, anti-viral, anti-bacterial, and antioxidant properties
    • Experiments also indicate that reishi may help fight cancer tumours
  • Cordyceps
    • Cordyceps is a Chinese mushroom used as a tonic and restorative. It is also known for improving athletic performance.

Mushrooms are really easy to get into the daily diet added to stews/casseroles, soups, stir fries and meat dishes (Bolognese etc) but here is a recipe for a delicious oriental broth to get you started.

Mushroom and Seaweed Miso Soup

Serves 4

Ingredients:

  • 6 whole dried medium shitake mushrooms
  • 6 fresh roughly chopped crimini or button mushrooms
  • 6 cups warm water
  • 4 medium-sized pieces wakame seaweed (or a nori sheet ripped up if you prefer)
  • 1 medium onion, quartered and thinly sliced
  • 3 medium cloves of garlic, chopped
  • 2 tbsp minced or finely chopped fresh ginger
  • 1 tbsp vegetable stock powder (Marigold is a good brand)
  • 2 tbsp chopped dulse seaweed
  • 2 tbsp tamari soy sauce
  • 1 tbsp rice vinegar
  • 3 tbsp finely chopped scallion greens for garnish
  • 1 tbsp miso paste
  • White pepper to taste

Directions:

  1. Rinse shitake mushrooms and wakame (nori does not need soaking if you are using this instead) and soak in 2 cups of warm water for about 10 minutes, or until soft. Save water.
  2. Heat 1 tbsp mushroom-seaweed water in medium-sized pan. Add onion and healthy sauté (without oil) over a medium heat for about 5 minutes stirring frequently. Add your button or crimin mushrooms, garlic and ginger and continue to sauté for another minute.
  3. When shitake mushrooms and wakame are soft, finely slice the shitake mushrooms and chop the seaweed. Cut out stems when slicing mushrooms and discard. Add to your pan along with soaking water, and 4 more cups of water and vegetable stock powder. Bring to a boil on high heat.
  4. Add dulse.
  5. Once it returns to a boil, reduce heat to medium and simmer uncovered for about 10 minutes. Season with soy sauce, rice vinegar, miso paste, and pepper. Stir well. Garnish with chopped scallion and serve.




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