Photo of finished stir-fry

In this article, we look more closely at the benefits of Shiitake mushrooms and how to prepare them in a quick and tasty stir-fry.

Mushrooms are often regarded as vegetables but they are really a fungus. Shiitake mushrooms have been used medicinally by the Chinese for over 5,000 years. They are commonly known as the ‘symbol of longevity’ in Asia because of their health promoting properties.

Shiitakes’ legendary benefits can be attributed to an active compound called lentinan. Lentinan appears to confer healing benefits that boost the immune system and strengthen its ability to fight infection by reducing inflammation. Lentinan is a polysaccharide which is also known as branched chain beta-glucan. Branched chain beta-glucan has also been demonstrated to confer anti-cancer activity particularly in gastric cancer, stimulating cancer cell apoptosis.
Another active compound called eritadenine is also found in shiitake. This compound appears to lower cholesterol levels by up to 12% when consumed regularly.
A powerful antioxidant has been discovered in mushrooms, it is L-ergothioneine.  In 2005, the American Chemical Society meeting in Washington, D.C., revealed that mushrooms contain higher concentrations L-ergothioneine than chicken liver and wheat germ (two food items previously erroneously nominated as highest in this antioxidant). The shiitake may contain up to 13 mg of ergothioneine in a 3-ounce serving. This is almost forty times as much as that found in wheat germ. What is even more wonderful is that L-ergothioneine is not destroyed with cooking!

Stir-fried Shiitake and Asparagus Recipe

Ingredients

• Garlic, 8 cloves, chopped
• Asparagus, 3 bunches, cut into 15cm pieces
• Shiitake, 2 trays, quartered
• Water
• Chicken stock powder, 1.5 teaspoon

Preparation
Fry chopped garlic; add asparagus and then shiitake followed by some water. Lastly add 1.5 teaspoon of chicken stock powder.

Couscous Salad

In 2001, an anticancer drug hailed ‘a miracle’ was approved by the Food and Drug Administration Department (FDA). This drug is called Gleevec.

Gleevec seems to be able to arrest the formation of new blood vessels (angiogenesis) needed for cancer cell growth. Did you know that herbs and spices rich in fatty acids of the terpene family also act along the same lines as Gleevec?
Terpenes seem to stimulate cancer cell death (apoptosis) thereby limiting cancer cell growth, containing tumours. Armed with this knowledge, lets look at preparing a dish that is low in glycaemic index and rich in herbs.

The following recipe is prepared with couscous as the principal ingredient. Couscous has a glycaemic index of 61 and glycaemic load of 8.7. The glycaemic index of a food item measures how it affects your blood glucose level (low glycaemic index <55, 56<moderate glycaemic index<69, high glycaemic index >70). You can think of this as a number which represents the glycaemic/glucose ‘potency’.
In this instant, couscous is considered a moderately high glycaemic index food. Adding lemon and lime to couscous will reduce the glycaemic index of the meal as the acidity of these citrus will reduce the rate at which food goes into the small intestine from the stomach, thus lowering the rate of rise of blood sugar level even more. Achieving a flatter blood sugar response long term is the mainstay for management of insulin resistance. Studies have shown that frequently choosing low glycaemic index and glycaemic load food items in one’s diet will enhance insulin sensitivity and even prevent some cancers (preliminary studies seem to indicate that high insulin levels are associated with some tumours)!
Turmeric has powerful anti-inflammatory properties. Its absorption increases a thousand fold by adding olive oil and pepper in the recipe. The following is a low glycaemic index, ‘anti-inflammatory’ and terpene-rich meal. Enjoy!

Ingredients

Couscous, 1cup
Cherry tomatoes, ½ punnet
Chickpeas, 1cup (soaked, boiled and drained)
Cold pressed olive oil, 1 tablespoon
Mint, ½ a bunch
Parsley, ½ a bunch
Coriander, ½ a bunch
Lemon, ½ whole
Lime, ½ whole
Sugar, 1 teaspoon
Turmeric, 1 teaspoon
Water
Pepper
Chicken stock

Preparation

Put couscous in a bowl, pour boiling water and then add chicken stock and turmeric and set aside for 10 minutes. When liquid has been absorbed, separate couscous grains with a folk.
Add chick peas, tomatoes, mint, parsley, coriander, lemon, lime, sugar, pepper and cold pressed olive oil. Mix well and serve.

References

J. McMillan-Price, P. Petocz, F. Atkinson, et al., ‘Comparison of 4 diet of varying glycaemic load on weight loss and cardiovascular risk reduction in overweight and obese young adults; a randomised controlled trial’ Archives of Internal Medicine, 166(14), 2006: 1466 – 75.

G. A. Santisteban, J. T. Ely, E. E. Hamel, et al., ‘Glycaemic modulation of tumour tolerance in a mouse model of breast cancer’ Biochemical and Biophysical Research Communications, 132(3), 1985: 1174-9.

E. Weiderpass, G. Gridley, I. Persson, O. Nyren, A. Ekbom, H. O. Adami, ‘Risk of endometrial and breast cancer in patients with diabetes mellitus’ International Journal of Cancer, 71(3), 1997: 360-63.

C. A. Plouzek, H.P. Ciolino, R. Clarke, G. C. Yeh, ‘Inhibition of P-glycoprotein activity and reversal of multidrug resistance in vitro by rosemary extract’ European Journal of Cancer, 35(10), 1999:1541-5.

It is not uncommon for Japanese to use mushrooms as an adjunct to chemotherapy in cancer treatment with measurable positive outcomes. The rate of stomach cancer is 50% lower among Japanese who consume large amounts of mushrooms. Researchers in Kyushu University have shown that colon cancer patients given mushrooms with chemotherapy live longer.

Ingredients
2 tablespoons olive oil
3cm piece ginger, finely sliced
4 garlic cloves, chopped
150g fresh shiitake mushrooms, quartered
150g fresh oyster mushrooms
150g fresh enoki mushrooms
½ cup shao hsing jiu or rice wine
2 teaspoons sugar
3 teaspoons soy sauce
1.5 teaspoon black rice vinegar
1 teaspoon sesame oil
1-2 tablespoons water

Heat olive oil in a hot wok. Add ginger and garlic, fry for 10-20 seconds. Add shiitake and oyster mushrooms. Then add shao hsing jiu or rice wine, sugar, soy sauce, vinegar, sesame oil and fry for 1 minute. Lastly, throw in enoki mushrooms and add some water.

References
V.E. Ooi, F. Liu, ‘Immunomodulation and anticancer activity of polysaccharide protein complexes’ Current Medicinal Chemistry, 7(7), 2000: 715-29.
P.M. Kidd,’The Use of Mushroom glucans and Proteoglycans in Cancer Treatment’ Alternatve Medicine Reviews, 5(1), 2000: 4-27.
M. Torisu, Y. Tayashi, T. Ishimitsu, et al. ‘Significant prolongation of disease-free period gained by oral polysaccharide K(PSk) administration after curative surgical operation of colorectal cancer’ Cancer Immunology Immunotherapy, 31, 1999: 261-8.
H. Nakazato, A. Koike, S. Saji, N. Ogawa, J. Sakamoto, ‘Efficacy of immunochemotherapy as adjuvant treatment after curative resection of gastric cancer’ Lancet, 343, 1994: 1122-6.
M. Hara, T. Hanaoka, M. Kobayashi, et al. ‘Cruciferous vegetables, mushrooms and gastrointestinal caner risks in a multicentre, hospital-based case control study in Japan’ Nutrition Cancer, 46(2), 2003: 138-47.

Stir-fried Choy Sum and Garlic with Cashews Ingredients

• 2 bunches choy sum
• 5 garlic cloves, crushed
• 2 teaspoons sesame oil
• ½ teaspoon salt
• 1 tablespoon peanut oil
• Roasted, unsalted Cashews

Quick Summary of steps

1. Wash choy sum, separate the stems from the leaves and chop them into 10cm pieces.
2. Heat oil in a hot wok
3. Add garlic, stir-fry till slightly golden brown.
4. Add choy cum stems. Fry till stems are slightly soft and then add leaves
5. Stir in sesame oil and salt.
6. Lastly, add roasted cashews before serving.

Ingredients / Preparation

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Cooking

Stir-fried Beef and Vegetable – Asian Style

Ingredients

4 garlic cloves

4 ginger slices

3 onions, chopped

2 bunches leafy green vegetable

1 tablespoon soy sauce

1 tablespoon oyster sauce

1 tablespoon olive oil

2 tspn corn flour

150g lean beef

Marinade thinly sliced meat with soy sauce and corn flour.

Wash vegetable, separate the stems from the leaves and chop them into 10cm pieces.  Heat oil, add onions.  Then add garlic and 4 slices of ginger.  Then fry stems till slightly soft followed by leaves. At this point, add oyster sauce and soy sauce.  Lastly, put in lean beef slices and corn flour in water to thicken sauce.