Mushrooms support our immune system
This shiitake mushrooms & onions dish is nutrient-dense with bioactive compounds that support our immune health.
As a medicinal mushroom, the shiitake helps to prevent colds and flu, respiratory ailments, and can be useful in cancer prevention and as an adjunct to cancer care, according to research.
To read more about some specific nutrients and compounds that mushrooms like shiitake offer, check out our blog post here and read more below.
A few health benefits of this dish
Shiitake mushrooms are a nutrient-dense edible fungus with medicinal properties. The polysaccharide lentinan is responsible for some of the benefits of shiitake mushrooms. Lentinan has been shown to have anti-cancer effects as it boosts the immune system and slows the growth of tumors (1) (2) (4).
The beta-glucans in mushrooms have been shown to have anti-inflammatory and anti-viral effects, protecting against infections like SARS-CoV-2 (3).
Onions are members of the Allium genus along with garlic, chives, shallots, and leeks, and are low in calories but provide us with essential micronutrients like vitamin C for collagen production, iron absorption, and immune health, b vitamins for red blood cell production, nerve function, and metabolism, and potassium for nerve transmission, fluid balance, and muscle contraction (5) (6).
Sulfur-containing compounds like onionin A and cysteine sulfoxides are major bioactive compounds in onions that have been found to inhibit tumor growth and slow the spread of certain cancers (7) (8).
Shiitake Mushrooms & Onions Recipe:
Ingredients:
½ lb. shiitake mushrooms, sliced
1 large leek, chopped
½ small red onion, diced
3 cloves garlic, chopped
1 tbsp. extra virgin olive oil or ghee
½ tsp. black pepper
¼ tsp. sea salt
1 tsp. Dijon mustard
*can be served over an arugula/romaine salad, with green beans, or as a side
Instructions:
Heat the oil/ghee in a large pan over medium heat.
Add the leeks, onions, and garlic to the pan and sauté until they are translucent, about 5 minutes.
Add the mushrooms and sauté about 5-7 minutes, or until tender.
Add the salt, pepper, and Dijon mustard, and stir to combine.
Enjoy!
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