Organic Brussels Sprouts with Shiitake Mushrooms
Shiitake 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 known 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. Sometimes 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.
| 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% |
|
Vitamins |
||
| 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% |
|
Electrolytes |
||
| Sodium | 25 mg | 1.5% |
| Potassium | 389 mg | 8% |
|
Minerals |
||
| 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% |
|
Phyto-nutrients |
||
| Carotene-α | 6 µg | — |
| Carotene-ß | 450 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
| Lutein-zeaxanthin | 1590 µg | — |
You can learn more about the almighty Brussel Sprouts here.
Shaved Organic Brussels Sprouts with Shiitake Mushrooms
Ingredients
- 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
Instructions
- 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.