Shiitake mushrooms: Culinary star with powerful health benefits

Commonly known as Japanese forest mushrooms or oak mushrooms, the most widely recognized name is their Japanese term, which describes the conditions in which they grow. "Shii" refers to a tree in the beech family—shiitake mushrooms prefer growing on its decaying trunks. They also grow on decomposing oaks, chestnuts, maples, hornbeams, and poplars.

In their natural habitat, shiitake mushrooms primarily grow in Southeast Asia, where the warm and humid climate is ideal. However, most shiitake mushrooms available in Canadian stores come from industrial cultivation. The Japanese learned early in the 13th century that shiitake mushrooms were well-suited for cultivation. In 1796, gardener Satō Chūryō documented a detailed method for cultivating shiitake mushrooms, which involved cutting down trees (usually shii) and placing the logs in areas where mushrooms were already growing or spores were present.

Nowadays, shiitake cultivation no longer relies on trees, and the process is more mechanized. The demand for these mushrooms continues to grow along with the increasing popularity of Japanese cuisine.

Shiitake is not just a prized culinary ingredient but also a therapeutic agent long used in Asian medicine. Recent scientific research has confirmed its impressive properties, largely because of its high concentration of beta-glucans, which are organic compounds that form part of dietary fiber.

These compounds help stimulate the immune system, increasing resistance to bacteria, viruses, fungi, and other parasites. One particular beta-glucan, lentinan, has been noted for its anti-cancer effects by activating macrophages, T lymphocytes, and NK cells (Natural Killers).

Shiitake should be part of the diet for individuals with high LDL cholesterol. Beta-glucans can effectively lower cholesterol levels, helping to prevent serious health issues.

Additionally, these Japanese mushrooms are rich in potassium, which is crucial in maintaining the body's ion and water balance, lowering blood pressure, and ensuring proper muscle contraction. They also boast a significant amount of B vitamins, especially niacin (B3), which enhances mitochondrial activity in brain regions responsible for feelings of pleasure, soothes nerves and aids in the synthesis of essential hormones such as sex hormones, cortisol, thyroxine, and insulin.

In Canadian stores, shiitake mushrooms are increasingly accessible, often available dried (a form in which they retain their flavour and nutritional value) and sometimes fresh. They have a wide range of culinary applications, beyond traditional Asian dishes like the popular miso soup.

For dried mushrooms, soak them in water, ideally overnight, before cooking. If time is limited, soak shiitake in hot water for at least two hours. The caps will become firm, but the stems may remain tough, so it's advisable to remove them.

These Japanese mushrooms can be used to prepare a delicious broth, which can serve as the base for various soups, such as the local fish soup. Shiitake mushrooms are also ideal for wok dishes, stir-fried vegetables, and pasta. They work as an excellent substitute for classic meat or vegetable stock in risottos.

Shiitake mushrooms make an excellent filling for dumplings—such as those with pak choi, chives, and ginger—and can be used in stuffing or added to salads.

Remember, avoid lengthy thermal processing of mushrooms, which can make them tough.