Exploring shiitake: Health benefits and culinary delights

Commonly known as the Japanese knotweed or oak mushroom, its Japanese name, which reflects the conditions in which it grows, is most widely used. 'Shii' refers to a tree from the beech family - it is on these dead trunks that fleshy mushroom clusters (in Japanese - 'take') preferentially grow. They can also be found on decaying oaks, chestnut trees, maples, hornbeams, or poplars.

In natural conditions, shiitake mushrooms primarily grow in Southeast Asia, where the optimal warm and humid climate prevails. However, most mushrooms that reach our shops come from industrial cultivation. The Japanese discovered as early as the 13th century that shiitake was excellent for cultivation. In 1796, gardener Satō Chūryō included a detailed description of shiitake cultivation in his book. It involved cutting trees (usually 'shii') and placing logs in locations where mushrooms were already growing or their spores were present.

Today, cultivating shiitake no longer requires the use of whole trees, and the process itself is much more mechanised. The demand for mushrooms is increasing alongside the growing popularity of Japanese cuisine.

Shiitake is a valued culinary product and a medicinal agent used for centuries in Asian medicine. Contemporary scientific studies have confirmed its impressive properties, partly due to its high concentration of beta-glucans (organic chemical compounds that are dietary fibre components).

These compounds stimulate the immune system. The effect? Increased body resistance to attacks by bacteria, viruses, fungi, and other parasites. One of the beta-glucans, lentinan, also demonstrates anti-cancer effects by activating macrophages, T lymphocytes, and NK cells (the so-called 'natural killers').

Individuals who struggle with elevated LDL cholesterol levels should consider introducing shiitake into their diet. Beta-glucans can effectively lower its concentration and, as a result, help prevent dangerous ailments.

Japanese mushrooms are notable for their high potassium content (which plays an essential role in the ion and water balance of the body, helps lower blood pressure, and is necessary for maintaining proper muscle contractility) and B vitamins, especially niacin (B3), which is very necessary for our brain function (it increases the activity of mitochondria in the area responsible for experiencing pleasure), soothing nerves, and playing a role in the synthesis of essential sex hormones, cortisol, thyroxine, and insulin.

It is increasingly easy in the shops to find shiitake mushrooms, usually dried (in this form, they do not lose their flavour or nutritional values), but also fresh. They have many uses in the kitchen, not only in Asian dishes like the popular miso soup.

Before preparation, soak dried mushrooms in water, preferably overnight. If you're pressed for time, soak the shiitake in hot water for at least 2 hours (the caps will be firm, but the stems are quite hard, so it's worth cutting them off).

Japanese mushrooms can be used to prepare a delicious broth that serves as a base for various soups, such as local fish soup. They're worth using for wok dishes, stir-fried vegetables, or noodles. They also substitute classic meat or vegetable stock when making risotto.

Shiitake mushrooms are excellent as a filling ingredient for dumplings (e.g., with bok choy cabbage, chives, and ginger). They can be stuffed or added to various salads.

Remember that mushrooms should not be subjected to prolonged thermal processing, as this makes them hard.