Organic Brussels Sprouts with Shiitake Mushrooms

Brussels SproutsShiitake Mushrooms

Translated from Japanese, “shii” refers to the tree on which these mushrooms originally grew, while “také” simply means mushroom. These little beauties are venerated not just because of their primordial origin, but because of the many health-boosting properties they contain.

Shittake Mushrooms are famous for their rich texture and smoky flavor, they are the second most commonly cultivated edible mushrooms in the world.

Compared to white button mushrooms, shiitakes mushrooms are know to have more than 10 times the flavor compared to the common white button mushrooms.

Shittake Mushroom growers in the U.S. utilize the labor-intensive but superior “forest farming” method to produce this crop on hardwood logs. Some times Shiitake Mushrooms are mass cultivated on sawdust blocks, using pesticides and fungicides that compromise the quality and safety, the difference can range between $4 and $40 per pound.

Shiitakes should be firm, not moist or wrinkled. Keep them refrigerated in a paper bag for up to a week. Just before use, wipe them with a clean, damp cloth to prevent sogginess.

When dried, they keep in the freezer for up to a year.

Lentinan, a potent antifungal protein in shiitake mushrooms, was found to have cancer-preventing properties. Another study found that the spores (mycelia) within shiitake mushrooms can have protective abilities on the liver, suppress inflammation, and even have cancer-preventive properties for patients with chronic hepatitis.

Shiitake Mushrooms Nutrition Facts

Serving Size: One cup of cooked shiitake mushrooms (145 grams)

Calories – 81

Carbohydrates – 21 g

Sugar – 5 g

Fiber – 3 g

Protein – 2 g


Brussels Sprouts

Sprouts aren’t among the most well-loved vegetables, but as a member of the nutritionally potent cruciferous family, they’re worth a place in your healthy diet.

Brussel sprouts  fresh, Nutrition value per 100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 43 Kcal 2%
Carbohydrates 8.95 g 7%
Protein 3.38 g 6%
Total Fat 0.30 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 3.80 g 10%


Folates 61 µg 15%
Niacin 0.745 mg 4.5%
Pantothenic acid 0.309 mg 6%
Pyridoxine 0.219 mg 17%
Riboflavin 0.90 mg 7%
Thiamin 0.139 mg 13%
Vitamin A 754 IU 25%
Vitamin C 85 mg 142%
Vitamin K 177 µg 147%


Sodium 25 mg 1.5%
Potassium 389 mg 8%


Calcium 42 mg 4%
Copper 0.70 mg 8%
Iron 1.40 mg 17.5%
Magnesium 23 mg 6%
Manganese 0.337 mg 15%
Phosphorus 69 mg 10%
Selenium 1.6 µg 3%
Zinc 0.42 mg 4%


Carotene-α 6 µg
Carotene-ß 450 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 1590 µg

You can learn more about the almight Brussel Sprouts here.

Shaved Organic Brussels Sprouts with Shiitake Mushrooms

Brianne Williams, RD, LD
These sprouts are the perfect side dish for any meal! They’re simple and easy to prepare, and best of all: packed with nutrient-dense vegetables.
Course Dinner
Cuisine American


  • 1-12 ounce package organic Brussels sprouts
  • 2 tablespoons fat coconut oil, bacon grease, olive oil
  • ½ yellow onion minced
  • 1-2 cloves garlic minced
  • 1-1 ½ cups shiitake mushrooms
  • ½ teaspoons sea salt


  • Wash Brussels sprouts and remove stems.
  • Shave sprouts with a food processor or slice thinly.
  • Heat oil in large pan over medium heat.
  • Add onion and let soften for 1-2 minutes.
  • Add garlic and cook until onions are translucent.
  • Add Brussels sprouts and cook for about 2 minutes.
  • Add mushrooms and sea salt.
  • Cook until sprouts and mushrooms are soft.