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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)
PrincipleNutrient ValuePercentage of RDA
Energy43 Kcal2%
Carbohydrates8.95 g7%
Protein3.38 g6%
Total Fat0.30 g1%
Cholesterol0 mg0%
Dietary Fiber3.80 g10%
 

Vitamins

Folates61 µg15%
Niacin0.745 mg4.5%
Pantothenic acid0.309 mg6%
Pyridoxine0.219 mg17%
Riboflavin0.90 mg7%
Thiamin0.139 mg13%
Vitamin A754 IU25%
Vitamin C85 mg142%
Vitamin K177 µg147%
 

Electrolytes

Sodium25 mg1.5%
Potassium389 mg8%
 

Minerals

Calcium42 mg4%
Copper0.70 mg8%
Iron1.40 mg17.5%
Magnesium23 mg6%
Manganese0.337 mg15%
Phosphorus69 mg10%
Selenium1.6 µg3%
Zinc0.42 mg4%
 

Phyto-nutrients

Carotene-α6 µg
Carotene-ß450 µg
Crypto-xanthin-ß0 µg
Lutein-zeaxanthin1590 µg

You can learn more about the almight Brussel Sprouts here.

Shaved Organic Brussels Sprouts with Shiitake Mushrooms
Author: 
Recipe type: Dinner
Cuisine: American
Serves: Serves 2-4
 
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.
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
  1. Wash Brussels sprouts and remove stems.
  2. Shave sprouts with a food processor or slice thinly.
  3. Heat oil in large pan over medium heat.
  4. Add onion and let soften for 1-2 minutes.
  5. Add garlic and cook until onions are translucent.
  6. Add Brussels sprouts and cook for about 2 minutes.
  7. Add mushrooms and sea salt.
  8. Cook until sprouts and mushrooms are soft.