When you toss shiitake mushrooms with spices and then slow roast them, they turn into a meaty treat. Stuff a bunch into a bun, or top a veggie patty with a few- You will make anyone happy with this smokey mushroom sandwich.
As a plant eater there are a lot of leafy greens that pass my lips. From time to time I enjoy a hearty, toothsome meal and this smokey mushroom sandwich is a great answer. Shiitake mushrooms on their own already have an earthy (umami) flavor. When tossed with smoked paprika they really burst with intense flavor.
This may surprise you, but shiitake mushrooms are also nutritional powerhouses. Not a lot of attention is given to mushrooms, often thought of as low calorie nothing-burgers. Also known as an adaptogen, shiitake mushrooms are one of the most widely used for medicinal purposes.
The benefits of eating shiitake
Of the culinary mushrooms the taste of shiitake is one of my favorite. Back in the days when I was doing a lot of weight lifting I would treat myself to a cup of miso soup that was chock full of shiitake mushrooms after my workouts. What I didn’t know then was that the reason my recovery was so much better was due to this superfood. I just thought it was delicious.
Shiitake are low in calories and are a good source of B vitamins. Including B12 which plant eaters are always looking to ingest. You may also be surprised to know that they also have a good amount of Vitamin D. In fact all mushrooms do. This is a great natural way to get a much needed vitamin that many of us are encouraged to take in pill form. Hint: to boost the D load you can set your mushrooms in the sun for awhile and they will become even more potent.
Shiitake also contain 8 essential amino acids and contain a form of fiber, B-glucans, which is associated with increased satiety. It has been shown in obesity studies to reduce the amount of plasma lipids, slow digestion and is a great aid in weight loss. Those on a higher fat diet who consumed shiitake showed a 35% reduction in increased fat mass compared to a lower fat diet without the mushrooms. The reduction in plasma lipids also leads to a lowering of cholesterol and blood pressure.
In addition, shiitake reduces gut inflammation and improves digestion. As a result they have anti-bacterial and anti-viral properties, plus increased age related immune functions.
The last two benefits, which I find the most appealing is that they are cancer fighting and hormone balancing. Lentinin contained in the mushrooms has shown to heal chromosomal damage due to chemotherapy. In addition it assists in inhibiting the growth of tumor cells plus induces apoptosis- the bodies own ability to kill off rogue cells.
The B vitamins are beneficial in adrenal support and thereby hormone balancing. The result is less brain fog, more energy and a reduction in your afternoon slump.
How to Get More Shiitake Into Your Diet
After finding out how amazing these fungi are I am sure you are dying to get them into your line up. The simplest way obviously is to consume them. You can add them to stir fry, pasta dishes, grain bowls, etc. The mushrooms can be sauteed or like I did here, tossed with spices and roasted. Look for plump caps that are dry and without blemish. Remove the tough stems, but save them for making a broth. Shiitake are one of the most cultivated of the culinary mushrooms, and are pretty easy to find in most food stores.
In addition to this hearty sandwich, you can also try this Dumpling recipe .
If the taste of shiitake is not your thing but you are still interested in the benefits, you can also use the mushroom as a powder and add to sauces, dressings or your smoothie.
Ingredients
- 2 cups sliced shiitake mushrooms, 1/4" slices
- 2 tablespoons smoke paprika- sweet
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 2 tablespoons maple syrup
- 2 tablespoons coconut aminos or soy sauce
- 4 whole wheat buns
- 1 tomato sliced
- 2 cups lettuce
- cashew sauce - link below
Instructions
Preheat the oven to 350 degrees and prepare a baking sheet.
In a medium bowl combine the paprika, garlic powder, onion powder, maple syrup and aminos and stir to make a thick mixture. Add the mushrooms and toss to thoroughly coat.
Transfer the mushrooms to the baking sheet and spread out evenly. Bake in the oven for about 20-25 minutes, or until they are browned. The time may vary depending on the size of your mushrooms slices.
To serve place onto a bun, layer with tomato and lettuce and drizzle with some cashew cream to balance the smoke and fire of the mushrooms.
Notes
Leftover mushrooms are great in a grain bowl, on top of polenta, stirred into rice..... you get the idea. Go ahead, make a batch!